Posted in Fitness

Sleep Your Pounds Away: The Best Foods To Eat Before Bedtime - By Gail Kasper

Gail Kasper, Author, Television Host, Certified Fitness Trainer, and Motivational Speaker


Will eating before going to bed add unwanted pounds?


Not if you do it right. If you’re hungry before bedtime, the trick to sleeping pounds away instead of adding them is to consume a modest portion of a healthy food that will help you sleep well. That’s because increasingly, researchers are reporting that a lack of sleep can lead to weight gain. The best foods to eat before bedtime are the ones that will help you get adequate, quality sleep.


A study published in the American Journal of Human Biology in 2012 shows a strong correlation between insufficient sleep and obesity. Getting less than six hours of sleep a night can negatively impact appetite regulation and increase a person’s BMI (body mass index). If your BMI is greater than 25, you find yourself at a higher risk for conditions such as high blood pressure or diabetes. It makes sense to get enough sleep to stay trim and healthy, and one way to help you sleep is to eat the right stuff before bedtime.


Reach for a healthy snack that’s low in sugar, high in fiber, and offers nutritive value. Choose foods that won’t give you indigestion and won’t keep you awake at night. Some examples? Try these:

• Cottage cheese: High in a protein called casein, cottage cheese is great at satiating hunger without adding a lot of calories to your diet.

• Berries: If you crave sugar, don’t grab a cookie or candy bar – instead enjoy healthful raspberries, blueberries, strawberries, or other berries. These low-calorie wonders are full of vitamins and antioxidants, and they will satisfy your craving without adding pounds.

• Toast with peanut butter: A teaspoon of peanut butter on a slice of wheat toast can help suppress your appetite while speeding up your metabolism, thanks to the protein and fiber content.

• Hummus: Eaten with raw veggies or multigrain, low-sodium crackers, hummus is a satisfying pre-bedtime food. Made from garbanzo beans and a sesame seed paste called tahini, hummus will give you a good measure of protein while helping your digestion.



Resources: Lack of Sleep is Linked to Obesity, Study Shows National Sleep Foundation Body Mass Index 


About Gail Kasper:

Mid-1998, Gail Kasper started her business from a  small one-bedroom apartment, with no money and no clients. Today, Gail  is the host of the late-night television show Raw Reality, one of the  nation's leading speakers, author, Top 1% Club Mentor, advice  columnist, Certified Fitness Trainer, Ms. Continental America 2008,  and the creator of SAD-T™ (Systematic Attitude Development- Technique™). A former Contributing Editor to Success Magazine with the  "Ask Gail" column and host of the "Ask Gail" segment on the Comcast  morning show, Gail is the author of her self-help autobiography  Another Day Without A Cage: My Breakthrough From Self-Imprisonment To  Total Empowerment and the self-help parable Unstoppable: 6 Easy Steps  To Achieve Your Goals. With national media appearances that include  Inside Edition, The Today Show, FOX Business News, and Oprah and  Friends, Gail has earned the ranking of an in-demand national media  personality who has been the topic of discussion on Regis and Kelly.  Also, the current host of the Philadelphia Visitors Channel, she has  also made numerous appearances on network affiliates that include ABC,  FOX, CW11, Comcast, and CBS, where she co-hosted the Emmy award- winning America's TVJobNetwork. 


This article is courtesy of the Top 1% Club and the Top 1% Club Mentor Gail Kasper. For additional information on Gail Kasper, her television appearances and speaking engagements, please visit