The Truth About a Snack Before Bed (+ My Blood Sugar-Friendly “Frosty” Recipe)

If you’ve ever been told not to eat after 7PM, you’re not alone. The advice to avoid a snack before bed is one of the most common wellness myths I hear — especially among women trying to balance their hormones, improve digestion, or support their metabolism.

But here’s the truth: the right kind of bedtime snack can actually improve your sleep, balance your blood sugar, and support your overall health.

Today, I’m sharing my favorite “Wendy’s Frosty”-inspired smoothie that I eat before bed most nights — and why I recommend a bedtime snack for many of my clients inside gutTogether®

Why You’ve Been Told Not to Eat Before Bed

The fear of nighttime snacking often stems from outdated beliefs about weight gain, digestion, or fasting. You’ve probably heard things like:

• “Eating at night ruins your metabolism.”
  
• “You need a 14+ hour fast for digestive rest.”
  
• “Snacking before bed spikes your blood sugar.”

But many of our clients — especially women struggling with constipation, hormone symptoms, or blood sugar crashes — actually feel better when they include a small, balanced snack before bed.

If you’re waking up between 2–4AM, feeling wired before bed, or having trouble falling asleep despite being exhausted — this might be a sign that your blood sugar is crashing overnight.

Let’s bust a few myths…

Myth #1: “Eating before bed ruins your fast”

Many people still get 10–12 hours of overnight fasting even with a small nighttime snack — which is plenty of time for digestive rest and blood sugar regulation.

In fact, skipping a bedtime snack often leads to poor sleep, a cortisol spike in the middle of the night, or waking up feeling wired and anxious. The goal isn’t to fast longer — it’s to fuel smarter.

Myth #2: “Late night snacks spike blood sugar”

It depends on what you eat.

A cookie or bowl of cereal? Probably not your best bet.

But a snack with protein, healthy carbs, and minerals — like my nightly frosty? That actually helps stabilize your blood sugar, supports better sleep, and keeps your metabolism humming.

Balanced blood sugar = balanced hormones.

Myth #3: “You shouldn’t need food after dinner”

This one especially doesn’t hold up for women with busy schedules, stressful days, or irregular eating patterns.

If you under-eat during the day, overtrain, or go long stretches without food — your body might need that snack to regulate cortisol, restore glycogen, and promote restful sleep.

And yes, you can still support digestion while eating before bed — as long as it’s light, balanced, and easy to digest.

The Gut-Friendly Ingredients in This Smoothie

Let’s break down what’s in my go-to bedtime snack and why it works so well.

🥛 A2 Milk
Unlike regular dairy, A2 milk contains only the A2 beta-casein protein, which is easier to digest for many people (especially those with dairy sensitivity or post-antibiotic gut issues). It supports calcium, protein, and hydration — without the bloat.

🍫 Equip Chocolate Protein (Grass-Fed Beef Isolate)
This is one of the cleanest protein powders out there — no gums, no fillers, no artificial sweeteners. Just beef isolate protein (without the taste of beef) that supports blood sugar, muscle repair, and gut health. Use code DRHEATHER for 15% off your order 

🧂 Mineral-Rich Salt
Adding a pinch of sea salt helps with electrolyte balance and supports your adrenal glands, especially if you wake up in the night. It also enhances the flavor and promotes better hydration. Salt options that I like: Redmond Real Salt, Celtic Salt, Maldon Flaky Salt 

🍌 Frozen Banana + Ice
Just enough carbs to help calm the nervous system, support melatonin production, and give it that perfect frosty texture.

My Favorite Snack Before Bed: A Blood Sugar-Balancing “Frosty”

Here’s the recipe I look forward to every night:

Don’t Fear a Snack Before Bed

The idea that eating before bed is “bad” is outdated — especially when you’re focused on real food, balanced blood sugar, and supporting your body’s needs.

If you’re waking up in the middle of the night, struggling with sleep, or feeling undernourished — this might be exactly what you need.

Want more gut-friendly, hormone-supportive recipes like this one?
Download my free Mineral Guide to learn how minerals impact your digestion, energy, and sleep.