1. Popcorn
You may think that eating popcorn is like eating potato chips, but it's not. An average serving of popcorn contains fewer calories, and it is rich in antioxidants, whole grains and dietary fiber, which makes you feel full after eating it. A recent survey in the United States found that people who ate low-fat, margarine-free popcorn felt fuller than those who ate ready-to-eat cereal, fruit or nut bars.
2. Cherries
The sweet and tart flavor of these fruits is a great hunger filler and a great nighttime snack. What's more, the melatonin in cherries helps people fall asleep faster. A study published in the Journal of Medicinal Food showed that cherry juice with a tart flavor can help treat insomnia. But be careful how many cherries you eat - one cup (about 12 cherries) is enough, because they're also high in sugar.
3. Almonds
Almonds contain protein, dietary fiber and magnesium, making them a healthy snack. It's easy to overeat almonds, so prepare a serving size, such as one cup, in advance.
4. Ready-to-eat cereals
Ready-to-eat cereals contain whole grains and B vitamins, but they also have a lot of fat, calories, and sugar, so consume a type that's lower in sugar and higher in protein. Eat ready-to-eat cereal with some cow's milk, which contains L-tryptophan, which helps you sleep.
5. Yogurt
Low-fat plain yogurt contains protein and fat, which helps prolong satiety. Most yogurts contain sugar, so it's recommended that you choose plain yogurt and add fresh fruit.
6. Soda crackers
The combination of complex carbohydrates and protein provides the energy needed to stay awake. Choose 100 percent whole-grain crackers and low-fat milk, but keep portion sizes manageable, as too much protein can be hard to digest.
7. Cauliflower
If you need something hot to warm you up in the evening, cauliflower is the way to go. Cook cauliflower into a puree and add some soup to fill you up and soothe you.