What are the best healthy late-night snacks? Discover a variety of nutritious options that may even help you sleep better, such as tart cherries, bananas with almond butter, kiwi, and more.

Tart Cherries: The Sleep-Promoting Superfruit

Consider adding tart cherries like Montmorency or their juice to your late-night snack options. A few older studies suggest that they may help you sleep better. What’s more, they have anti-inflammatory benefits and may protect against inflammation-related conditions like arthritis and heart disease (6, 7, 8). In a recent study, a small group of older adults with insomnia drank 8 ounces (240 milliliters) of 100% tart cherry juice or a placebo drink at breakfast and 1–2 hours before bedtime. After 2 weeks, an on-site sleep test showed that those drinking cherry juice slept nearly 1.5 hours more at night than the placebo group (10).

Tart cherries contain a relatively small amount of the sleep-promoting hormone melatonin. However, they also contain the phytochemical procyanidin B-2, which is thought to protect the amino acid tryptophan in your blood, which your body can use to make melatonin (10). An 8-oz (240-ml) glass of 100% tart cherry juice contains 159 calories, while 1/4-cup (40 g) of dried tart cherries has 133 calories (11, 12).

Bananas and Almond Butter: A Dynamic Duo for Sleep

One small banana dipped in a tablespoon (16 g) of unsweetened almond butter is a tasty 190-calorie pairing that may even help you sleep (13, 14). One study in healthy men found a more than 4-fold increase in melatonin blood levels within 2 hours of eating two bananas (15). Bananas are one of the few fruits known to be relatively rich in the nerve messenger serotonin, some of which your body converts to melatonin (16).

Almonds and almond butter supply some melatonin as well. They’re also a good source of healthy fats, vitamin E, and magnesium (17). Magnesium has been linked to good sleep, since it may support your body’s production of melatonin (18, 19, 20).

Kiwi: A Naturally Soothing Fruit for Sleep

This fuzzy-skinned, sweet-tart fruit is nutritious and low in calories. Two kiwi fruits pack only 84 calories, 4 g of fiber, and 142% of the recommended daily intake (RDI) of vitamin C (21). In addition, kiwis may help you sleep better. The fruit was put to the test in a small study involving 24 adults with sleep difficulties. Participants ate two kiwis one hour before bed every night. The study participants used sleep diaries and a sleep wristwatch to track sleep. After 1 month, people noticed a 35% decrease in the time it took them to fall asleep. They also slept about 13% longer and 5% better (22).

Kiwis are one of the few fruits containing a good amount of the nerve messenger serotonin, which has a relaxing effect and can help you fall asleep faster. Serotonin also helps curb carb cravings (23).

Protein-Rich Smoothies: Fuel for Muscle Recovery and Sleep

Eating a protein-rich snack before bed could support muscle repair and help slow down age-related muscle loss, particularly if you exercise routinely (24). Smoothies are an easy and tasty way to sneak in protein-rich milk before bed. For example, blend 8 oz. (240 ml) of low-fat milk with 2/3 cups (110 g) of frozen pineapple for a tropical treat with only around 160 calories (25, 26).

What’s more, milk is rich in tryptophan. Your body uses this amino acid to make both serotonin and melatonin, which aid sleep (27). Pineapple boosts melatonin levels as well (15).

Goji Berries: A Nutrient-Dense Bedtime Snack

The red-orange color of these sweet-tart berries comes from their high carotenoid content. Goji berries are also a good source of other antioxidants, vitamins, and minerals. According to some research, they may help improve sleep quality (28, 29).

A 1-ounce (28-gram) serving of dried goji berries contains about 100 calories, 4 grams of protein, and 3 grams of fiber. The same serving also provides over 20% of the RDI for vitamins A and C (30). Enjoy a small handful of goji berries as a nutrient-dense late-night snack.

Edamame: A Tasty, Protein-Packed Option

Edamame, or immature soybeans, make a great late-night snack. Just 1 cup (155 grams) of boiled edamame contains 188 calories, 17 grams of protein, and 8 grams of fiber (31). The protein in edamame may help support muscle repair and recovery, while the fiber can help keep you feeling full and satisfied.

Edamame is also a good source of the amino acid tryptophan, which your body uses to produce serotonin and melatonin – hormones that are important for sleep (32). Try seasoning boiled edamame with a bit of sea salt for a tasty, nutrient-dense bedtime snack.

Other Healthy Late-Night Snack Ideas

In addition to the options above, here are some other healthy late-night snack ideas to consider:

• Greek yogurt with berries
• Cottage cheese with fruit
• Hard-boiled eggs
• Hummus with carrot or cucumber sticks
• Whole grain crackers with nut butter
• Roasted chickpeas
• Chia pudding

The key is to choose nutrient-dense, filling snacks that won’t weigh you down before bed. Portion control is also important, as even healthy snacks can add extra calories if consumed in excess. Aim for snacks that are 200 calories or less.

The Bottom Line

When hunger strikes at night, it’s important to have healthy, sleep-promoting snack options on hand. From tart cherries and bananas to protein-rich smoothies and edamame, there are plenty of delicious and nourishing late-night snacks to choose from. By selecting the right bedtime bite, you can satisfy your hunger while potentially supporting a good night’s sleep.