It often happens that we stay up later than we should, do not manage to eat dinner at the usual time because we got home late, or are simply hungry in the evening before going to bed

There has long been a theory that eating before bed is linked to weight gain, but although this is largely a myth, what you eat before bed can affect your weight over time, as well as your restful and sound sleep.

Nutritionists have compiled a list of foods that are the best choice for a meal before bed.

1. Nuts

Walnuts are rich in calcium, magnesium, B vitamins, protein and heart-healthy fats like plant-based omega-3s.

Because nuts contain so many beneficial nutrients, research has shown that eating nuts can help prevent type 2 and other diabetes.

2. Bananas

Besides being delicious, bananas can actually help you sleep.

Bananas contain potassium, which is a natural muscle relaxant and helps with good sleep.

They also contain tryptophan, which not only improves mood, but can also help with a restful night's sleep.

But it should be noted that bananas contain a good amount of sugar, about 15 grams per banana.

Although excess sugar can disrupt sleep, the sugar found in bananas is natural and will have less of an effect on blood sugar than refined sugars.

And bananas have enough other benefits to make them a worthwhile bedtime snack anyway—and one that's unlikely to disrupt your sleep.

3. Chocolate nuts

You can't go wrong with dark chocolate and nuts to satisfy hunger before bed, thanks to the blood-stabilizing protein and healthy fats found in nuts.

Dark chocolate is also known to be the right amount of sweets, but it contains caffeine.

A bar of dark chocolate with 70% to 85% cocoa has about 80 milligrams.

4. Greek yogurt with almonds and berries

If you don't mind making a meal before bed, and by that we mean mixing several foods together, registered dietitian Abby Vichill recommends Greek yogurt with almonds and berries.

Most people think of this meal as a breakfast food, but it's also a great option for before bed.

This is a great option because it has a balance of protein, carbohydrates and fat.

Carbs are in berries, protein is in yogurt, and fat is in almonds.

Eating a meal of carbohydrates, protein, and fat before bed helps keep blood sugar in balance and prevents your body from waking up during the night to need glucose.

5. Peanut Butter Rice Crackers

Vichill says this is another good bedtime snack, since peanut butter contains protein and fat, and rice crackers contain carbohydrates.

As we mentioned before, this trio is great for keeping your blood sugar balanced throughout the night.

6. Dried shiitake mushrooms

Shiitake mushrooms are one of the best plant-based sources of vitamin D, which is integral to a good night's rest.

Vitamin D plays a role in the production of melatonin and we want to ensure that this hormone is nourished before bed to ensure high quality sleep.

/KP