We’ve all been through this. As soon as we change into sweats, the late meal cravings come knocking on the door. It can happen by force of habit or because we’re not eating enough during the day. But whatever the case, if you can’t resist eating right before bed you might end up tossing and turning having uneasy dreams; feeling out of focus the next day or start gaining weight for no apparent reason.

It’s better to avoid late night snacking before you become a regular night eater. But if you got in late or for some reason haven’t eaten at all during the day, there is an option to do it right. There are foods that won’t leave you feeling bloated, because they are naturally high in vitamins and minerals that help produce melatonin, the sleep hormone.

Meet these all-natural sleep helpers:

Foods high in an amino acid called Tryptophan

• Dairy products (milk and low-fat yogurt)
• Some fruits (bananas, kiwi, apples)
• Organic seafood (sardines, shrimp, tuna, salmon)
• Poultry (chicken and lean turkey)
• Some nuts (almonds, cashews, walnuts, peanuts)

Foods high in a mineral called Magnesium

• Spinach, kale
• Avocado
• Brazil nuts, pecans
• Soybeans
• Wheat germ

Foods high in a vitamin called B6

• Sunflower seeds
• Meat (lean pork, lean beef)
• Dried prunes, dried apricots
• Pistachio nuts

Foods high in a mineral called Calcium

• Whole-grain breads
• Green peas
• Some vegetables (broccoli, asparagus)
• Legumes (lentils, beans)

As opposed to the foods that promote slumbers there are, of course, foods that can easily disrupt your beauty sleep. They are fatty, greasy and spicy foods as well as high-protein and water-rich foods.

Having said all this, mind that nighttime cravings can be also linked to a variety of eating disorders. In that case you’d want to consult with your physician.