Jerusalem Post

ByDR. MAYA ROSMAN

Many people try not to eat after eight in the evening – even if it means going to sleep hungry. What Dr. Maya Rosman thinks about this will surprise you.

The myth that you shouldn’t eat after eight in the evening causes many people to go to sleep hungry, and that’s a shame. Nighttime hunger is not only unpleasant, it also harms sleep quality and increases sweet cravings the next day. If you ate an early dinner at 19:00 and you go to sleep only at midnight, it is completely natural to feel hungry.
Getting into bed with a rumbling stomach is not “discipline,” it is simply poorer sleep. So should you hold back? Absolutely not.
Our body doesn’t stop working when we sleep; in fact, sleep is a critical time for system repair, cell building, and hormonal balance. If we go to bed in a state of extreme hunger (nutritional stress), the body responds accordingly, and sleep quality is harmed.

Low-quality sleep has a metabolic and health cost
Stress instead of calm

Hunger causes an increase in cortisol (the stress hormone) and adrenaline. Instead of the body relaxing and entering sleep mode, it stays in “alert” mode, which harms the depth and quality of sleep.
Rise in blood sugar levels

Poor sleep, even for one night, increases inflammation and heightens insulin resistance, which leads to a rise in blood sugar levels the next day.
Disruption of satiety hormones
Low-quality sleep disrupts the activity of the satiety hormone leptin (which decreases) and increases the hunger hormone ghrelin (which increases).
Craving sweets
Because of the hormonal disruption and tiredness, the body experiences an increased need for sweets and carbohydrates the next day, as an attempt to gain quick energy.
Harm to cell repair
During the night the body builds and repairs tissues. Without available building blocks, recovery and rebuilding processes may be impaired.
On the other hand, at night it is not advisable to eat sugar, white flour, and empty carbohydrates, which raise sugar quickly and cause inflammation and harm to the blood vessels.

Late-night snacks that are good
Our goal is not to overload the digestive system, but to provide the body with quality “fuel” that helps it relax. We are looking for a small meal that will provide:
1. Glycemic balance: Maintaining stable blood sugar levels to prevent inflammation and diabetes.
2. Relaxation: Components like magnesium and calcium that support muscle relaxation.
3. Satiety: A pleasant sense of fullness that doesn’t burden the stomach.
Here are examples of 4 foods that are light, satisfying, support sleep, and are suitable for those who want to balance sugar or prevent diabetes.
 1. Peanuts, almonds, or nuts – 20 grams
All nuts contain a combination of quality fat and protein that creates a natural “brake” on sugar, making them the perfect nighttime snack.
Why are they also good at night? They contain quality fats and fibers that slow digestion, delay stomach emptying, and contribute to satiety without spiking sugar levels (low glycemic index). In addition, don’t forget the calming effect: they are an excellent source of magnesium – an essential mineral that relaxes muscles and the nervous system and helps transition smoothly into sleep.
Recommended amount: A small handful (about 20 grams) of any type.
 2. 3% yogurt or protein yogurt
Yogurt at night does several important things: It doesn’t spike sugar and helps maintain muscle mass.
The secret in the protein: Most yogurts contain a protein called casein. Casein breaks down very slowly, ensuring a constant supply of amino acids to the muscles and tissues throughout the night – an important process for body recovery and muscle building.
Bonus for sleep: The calcium in yogurt is essential for communication between nerve cells and the process of falling asleep.
Pleasant satiety: The fat (in 3%) slows digestion and contributes to comfortable fullness, and the probiotics support digestion at night.
 3. Edamame – 200 grams (with the shell)
Edamame are gentle legumes that are very suitable for nighttime, and they provide an enjoyable snack that keeps your hands busy and calms the nervous system.
Why is it suitable at night? 200 grams of edamame provide quality protein and complex carbohydrate with a very low glycemic index, so there is virtually no rise in sugar.
Relaxation and balance: Soybeans contain a synergistic combination of calcium and magnesium – classic for relaxation, sleep, and preventing nighttime muscle cramps.
In addition, edamame gives long-lasting satiety: The high amount of dietary fiber supports gut health and long-term fullness.
 4. Banana ice cream or banana toast
Two things you can make with a banana and peanut butter:
Natural ice cream:
This dish feels like ice cream but is actually fruit combined with protein and fat, so it does not spike sugar.
Easy preparation: Freeze slices of two ripe bananas and blend them in a food processor with a quarter cup of milk (regular/soy) or yogurt, and a teaspoon of peanut butter.
The banana provides magnesium that relaxes muscles. Peanut butter adds fat and protein, making the dish low glycemic.
Additionally, banana and peanut butter contain tryptophan – an amino acid that converts in the body to serotonin and melatonin (the hormones of calm and sleep).
Bottom line: You get an ice-cream-like texture, without industrial sugar and without flour. It’s a perfect nighttime dessert: Indulgent, calming, and still suitable for those maintaining sugar balance.
 And there is a warm option too: Banana toast
How to make it?
Take 2 slices of light whole-wheat bread. Spread a teaspoon of natural peanut butter (no added sugar) and mash 4–5 slices of soft banana on top (instead of jam). Place in a toaster for a few minutes until the bread is toasted.
Why is it good at night?
Quality carbohydrate: A slice of whole-wheat bread provides a bit of complex carbohydrate that contributes to satiety, and combined with the fat and protein in peanut butter – the glycemic index is significantly lower.
Relaxation hormones: The banana provides magnesium and potassium that relax muscles. Peanut butter adds tryptophan essential for producing melatonin (the sleep hormone).
Fullness and comfort: The dish provides a pleasant, satisfying feeling that doesn’t burden the stomach, eliminating the need to snack on other things.
 In conclusion, you don’t have to go to sleep hungry. On the contrary. Making the right choice at night supports sugar balance, good sleep, reduced sweet cravings the next day, and long-lasting, balanced satiety. And if it happens just fifteen minutes before bedtime – that’s completely fine, as long as you choose wisely.
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