I think that you have to work with your own body. You have to learn what it needs, and what it wants, and while there are general guidelines which apply to most everyone, sometimes we don't fit the pattern. If it suits you, do it. Eat what you need. I think that is an attitude missing in this culture. You notice that the people who are the healthiest and happiest are the ones who are in tune, and will go out of their way to get what their body wants. If that happens to be yogurt at 3am, then that is what it is.
dairy is actually one of the best choices at night.
it doesn't matter when you eat - it's over the course of the day. if you like a snack right before bed then do it up - some people have trouble sleeping with food in their belly or mindlessly snack at night and those are the only reasons why it is "recommended" not to. personally, i eat my last meal of the day (not snack, but meal) about 1/2 hour before i go to bed. i love going to bed full.
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