Key takeaways
- After a hard night, a make-ahead snack like two no-cook protein balls is an easy choice when you need something quick and filling.
- Because poor sleep can increase hunger and cravings, a snack with protein, fiber, and healthy fats can help you avoid the sugar crash cycle.
- For best staying power, choose this balanced option rather than fruit alone or granola bars, and save the afternoon caffeine early so it doesn’t worsen the next night.
A poor night’s sleep can make the next day twice as long. By mid-afternoon, you may struggle to compose a coherent sentence, and then the seemingly inevitable craving for sugar will arise. Unfortunately, you can’t eat or drink after a bad night’s sleep, no matter how much candy or caffeine is involved.
But while catching up on sleep is the only real sustainable solution, opting for nutrient-dense foods can help you feel a little more energized and satisfied in the moment. We asked a dietitian which afternoon snack she’d recommend after a restless night and why it’s worth considering.
- Sarah BullardRDN, LD, dietitian and founder of UNstuck Nutrition
The best afternoon snack if you haven’t slept well
Multiple afternoon snacks can help after a poor night’s sleep, but a dietitian-approved choice doesn’t require an oven or a lot of effort when you’re already exhausted, assuming you’ve prepared in advance.
“Eat two no-cook protein balls made with oats, peanut butter, ground flax seeds, a little honey, and dark chocolate chips,” says Sarah Bullard, RDN, LD, registered dietitian and founder of UNstuck Nutrition. “I make a batch of 22 ahead of time and store them in the fridge so they’re ready before I get tired.” Bullard has relied on these convenient bites through many weary seasons: postpartum, recovering from surgery, and traveling. Her kids also love taking them after school and before sports.
To make them yourself, combine your favorite ingredients. Again, Bullard likes oats, peanut butter, ground flax seeds, honey and dark chocolate chips. Shape the mixture into balls, refrigerate and consider the next afternoon’s snack already prepared.
You can also try chickpea “cookie dough” balls for a different take on the same sweet idea in bite-sized pieces. Brands like RXBAR also sell energy bites for when you’re low on freezer stock or just prefer to stay out of the kitchen.
The Science Behind How This Snack Fights Fatigue
This snack’s ability to fill you up is important for several reasons after a poor night’s sleep: “Short sleep works against you when it comes to hunger,” says Bullard. “Not getting enough sleep can increase ghrelin, a hunger hormone, and decrease leptin, a satiety hormone.” This means that on days when you haven’t gotten the ideal seven to eight hours, you might feel hungrier than usual and have a harder time recognizing when you’ve eaten enough.
To illustrate this point, Bullard cites another study that found adults slept less than five and a half hours a night for several weeks. The result? “They ate more snacks and more high-carb foods. That’s why the cravings are so intense in the afternoon after a bad night,” she says. “It’s not a problem of willpower.”
To you, this effect might look like raiding the office candy bowl or a big bag of chips after lunch. Unlike those snacks, Bullard Protein Balls contain a more balanced blend of nutrients that can help reduce the urge to continue snacking throughout the afternoon.
There is also an inflammatory component. Loss of sleep can increase inflammation, which is why Bullard prioritizes snacking on anti-inflammatory foods. Here’s how the nutrients in the snack promote satiety (no excessive snacking!) and can help the body manage inflammation:
- Protein: “Each ball contains almost 5 grams, so two gives you about 10 grams.”
- Fiber: “Two scoops contain about 6.5 grams of fiber from oats and flaxseed.”
- Healthy fat: “The peanut butter and flaxseed add fat, which, along with the protein and fiber, helps the snack last longer.”
- Antioxidants: “Oats contain avenanthramides, antioxidants found almost exclusively in oats.”
Bullard estimates that two scoops of protein contain about 346 calories. If you’re less hungry, have one with a handful of berries for extra fiber. “This blend of protein, fiber, fat, and carbs keeps you full and helps prevent the blood sugar crash that a sugary pick-me-up can cause later in the afternoon,” she says.
Most dietitians aren’t against a small dose of caffeine with your protein snack, but if you go that route, Bullard recommends taking it before about 2 p.m. “Caffeine later in the day can reduce sleep the next night, and then you start the cycle again.”
Why this snack is better than other healthy options
Fruit bars and granola bars are perfectly reasonable afternoon snacks, but they may not be your best choice when lack of sleep is disrupting your hunger signals. “Fruit is a great snack, but on its own it’s mostly carbs, so it might not accompany you to dinner on a tired day,” says Bullard. “A granola bar often has more added sugar and less fiber.”
Again, neither is “bad” or unhealthy, but you might feel hungry again sooner than you expect. And when you’re already craving extra snacks, this isn’t particularly helpful.
On the other hand, protein balls pack protein, fiber and fat in just one bite, and they come pre-made, which Bullard says is important when you’re empty. “They’re also affordable: about $0.28 per scoop when you make them at home, compared to $1 to $2 for many pre-made energy bites,” she adds.
Gn Health
