Post-dinner snacking has always had a bad reputation, with many believing you should finish eating at least two hours before bed to allow your body time to digest before hitting the hay. With our busy modern lives, however, that’s not always possible. Going to bed hungry is hardly conducive to a good night’s sleep either, as hunger can keep us from falling asleep.

With this in mind, we turned to eight personal trainers for some nutritious post-dinner snacking inspo.  

“I tend to rotate my favourite post-dinner snacks around – I’ll eat something for a few weeks and then it switches,” says Stephanie Newkirk, PT and yoga teacher.

“Right now, it’s gluten-free brownies and popcorn. Dark chocolate contains magnesium, which is helpful for sleep, while popcorn is a complex carbohydrate that contains lots of fibre, so it’s slower to spike blood sugar and keeps you fuller for longer than many traditional snacks.”

“My ideal post-dinner snack is something that’s light, nutritious and filling,” explains Alex Randall, PT and founder of Revel Sports.

“Eating something too heavy and sugary can interfere with your ability to fall asleep, as can eating too little. So, I’d recommend foods like a hard-boiled egg, sliced apples with nut butter or Greek yoghurt with berries. These all contain nutrients that will help keep your body fuelled throughout the night, without being too heavy.”

Studies show that nuts are the highest plant-based source of melatonin, the hormone that regulates your sleep-wake cycle. 

“After a tough workout, consider having more nutritious snacks and puddings to better fuel yourself for the next day,” advises personal trainer and fitness expert Tony Maritato.

“I often have berries and plain yoghurt with some granola on top – this way I get my sugar and dairy fix.” 

“Whole grain ricotta toast is one of my favourite post-dinner snacks,” says Rachel MacPherson, personal trainer and fitness equipment expert at Garage Gym Reviews.

“You can serve with savoury or sweet toppings. For sweet options, slice up any fruit you love such as peaches, grapes, banana or strawberries and place on top of ricotta-smeared toast. Drizzle with a bit of honey, Nutella or nut butter.

“For savoury versions, cucumber, smoked salmon, tomatoes and dill is delicious. These combos provide micronutrients, fibre, protein and complex carbs to keep you full until morning.” 

“I like to call this one ‘proyo’,” says Nicky Simbotin, personal trainer and Crazy Nutrition ambassador.

“Grab a bowl of natural yoghurt, add a spoonful of vanilla or salted caramel protein powder and mix. Add some dark chocolate shavings to finish. This will keep you full until breakfast.” 

“A pint of chocolate milk can help you sleep and aid recovery after a workout,” advises Lily Chapman, performance coach and sports and exercise nutritionist at P3RFORM.

“Studies have shown that consuming milk before bed can improve sleep duration and quality, due to its high content of tryptophan, a precursor to serotonin and melatonin in the brain.

“Its high protein content can also help stimulate recovery. However, if you’re someone who struggles with your bladder overnight, this may not be an ideal choice.”

“I love energy balls that are made with dried nuts and seeds, nut butter and oats,” says Helen Gaunt, elite runner, athletics coach and personal trainer.

“They’re brilliant because they’re a sweet fix that is full of healthy goodness. You can add cacao powder or nibs to make them chocolatey without adding more sugar. They’re my absolute go-to.” 

“In the evening, you want to boost levels of the sleep hormone melatonin,” explains nutritionist Hannah Alderson.

Limit screen time

“You can do this by limiting light and phone exposure, but also via the food you eat. Tryptophan is an amino acid that’s the precursor to this hormone, and turkey is particularly abundant in this. Chicken, tofu, pumpkin seeds and peanuts are also high in tryptophan.

Avoid ultra-processed snacks

“Ideally you would be minimising any highly processed food, in particular any that are going to spike your glucose levels – not ideal before bed.

 Load up on magnesium

“Magnesium is a wonderful mineral to boost before bed as it is a relaxant and can aid better night’s sleep. Epsom salt baths can help with this topically and with food you can focus on dark leafy greens, beans and legumes. 

“Good quality chocolate is high in magnesium, although it can also be high in caffeine so could end up being too stimulatory on the nervous system as a pre-bed snack.” 

Images: Getty