What are the healthiest late-night snacks. Which foods can improve sleep quality. How to satisfy hunger without gaining weight. What nutrients promote better sleep. Which fruits are best for nighttime snacking. How to choose low-calorie yet nutritious evening snacks.

Tart Cherries: A Natural Sleep Aid and Anti-Inflammatory Snack

Tart cherries, particularly the Montmorency variety, have emerged as a top choice for late-night snacking. These ruby-red fruits offer more than just a tangy taste; they’re packed with potential health benefits, especially when it comes to improving sleep quality.

How do tart cherries enhance sleep? Recent studies suggest that consuming tart cherry juice or dried tart cherries before bedtime may significantly increase sleep duration. In one study, older adults with insomnia who drank 8 ounces of 100% tart cherry juice twice daily experienced nearly 1.5 hours of additional sleep compared to a placebo group.

• Tart cherries contain melatonin, the sleep-promoting hormone
• They also contain procyanidin B-2, which may help preserve tryptophan in the blood
• Tryptophan is a precursor to melatonin production in the body

Beyond their sleep-enhancing properties, tart cherries boast impressive anti-inflammatory benefits. This characteristic may offer protection against inflammation-related conditions such as arthritis and heart disease.

For those watching their calorie intake, tart cherries are a smart choice. An 8-ounce glass of 100% tart cherry juice contains approximately 159 calories, while a quarter-cup of dried tart cherries has about 133 calories.

Banana and Almond Butter: A Nutrient-Dense Duo for Better Sleep

The combination of a small banana and a tablespoon of unsweetened almond butter creates a delicious and nutritious late-night snack that may support better sleep. This pairing provides a balanced mix of carbohydrates, healthy fats, and sleep-promoting nutrients.

How does this snack combination promote sleep? Bananas are one of the few fruits known to contain significant amounts of serotonin, a neurotransmitter that plays a crucial role in regulating sleep. Some of this serotonin is converted by the body into melatonin, further enhancing its sleep-promoting effects.

Almond butter complements the banana perfectly, not only in taste but also in its sleep-supporting properties. Almonds and almond butter are good sources of:

• Melatonin
• Healthy fats
• Vitamin E
• Magnesium

Magnesium, in particular, has been linked to improved sleep quality. It’s believed to support the body’s production of melatonin, helping to regulate the sleep-wake cycle.

This nutrient-dense snack packs all these benefits into a modest 190 calories, making it an excellent choice for those mindful of their calorie intake.

Kiwi: A Surprising Sleep Enhancer and Nutrient Powerhouse

Kiwi fruit, with its fuzzy exterior and vibrant green flesh, is not only a delicious and refreshing snack but also a potential sleep aid. This small fruit packs a significant nutritional punch while being relatively low in calories.

How can kiwi improve sleep quality? A small study involving adults with sleep difficulties found that consuming two kiwi fruits one hour before bedtime led to notable improvements in sleep patterns. After one month, participants experienced:

• A 35% decrease in the time it took to fall asleep
• 13% longer sleep duration
• 5% improvement in sleep quality

What makes kiwi an effective sleep aid? Like bananas, kiwis are one of the few fruits that contain a significant amount of serotonin. This neurotransmitter has a relaxing effect and may help individuals fall asleep faster. Additionally, serotonin can help curb carbohydrate cravings, making kiwi a smart choice for those watching their weight.

From a nutritional standpoint, two kiwi fruits provide:

• Only 84 calories
• 4 grams of fiber
• 142% of the recommended daily intake of vitamin C

While larger studies are needed to confirm the sleep benefits of kiwi, its impressive nutritional profile makes it a worthy addition to any late-night snack repertoire.

Protein-Rich Smoothies: Supporting Muscle Repair and Sleep

Smoothies offer a versatile and delicious way to incorporate protein-rich ingredients into your late-night snack routine. A well-crafted smoothie can not only satisfy your hunger but also support muscle repair and potentially improve sleep quality.

How do protein-rich smoothies benefit nighttime snackers? Consuming protein before bed can support muscle repair and help slow down age-related muscle loss, especially for those who exercise regularly. Additionally, certain protein sources, such as milk, contain nutrients that may promote better sleep.

A simple yet effective smoothie recipe combines:

• 8 ounces (240 ml) of low-fat milk
• 2/3 cup (110 g) of frozen pineapple

This tropical-inspired smoothie contains only about 160 calories, making it a light yet satisfying option. The milk in this smoothie is rich in tryptophan, an amino acid that the body uses to produce both serotonin and melatonin – key players in regulating sleep.

Why include pineapple in a bedtime smoothie? Pineapple has been shown to boost melatonin levels naturally, further enhancing the sleep-promoting properties of this snack.

Goji Berries: Antioxidant-Rich Superfruits for Nighttime Noshing

Goji berries, with their distinctive red-orange hue and sweet-tart flavor, have gained popularity as a “superfood” in recent years. These small, dried berries pack a powerful nutritional punch and may offer benefits for late-night snackers.

What makes goji berries a good choice for evening snacking? These berries are rich in several nutrients that support overall health and may contribute to better sleep:

• Melatonin: Goji berries naturally contain this sleep-regulating hormone
• Antioxidants: They’re particularly high in zeaxanthin, which supports eye health
• Fiber: Provides a feeling of fullness with fewer calories
• Protein: Unusual for a fruit, goji berries contain a small amount of protein

How many goji berries should you eat as a bedtime snack? A 1-ounce (28-gram) serving of dried goji berries contains about 100 calories. This serving size provides a satisfying snack without overloading on calories before bed.

Can goji berries improve sleep quality? While more research is needed to definitively link goji berry consumption to improved sleep, their melatonin content suggests they may have a positive impact on sleep patterns when consumed regularly.

Greek Yogurt with Chia Seeds: A Protein-Packed, Gut-Friendly Option

Combining Greek yogurt with chia seeds creates a nutritious and satisfying late-night snack that offers multiple health benefits. This pairing provides a balance of protein, healthy fats, and fiber, making it an excellent choice for those looking to manage their weight and improve their sleep quality.

Why is Greek yogurt an ideal base for a nighttime snack? Greek yogurt is:

• High in protein, which can help promote feelings of fullness
• Rich in calcium, which may aid in the production of melatonin
• A good source of probiotics, supporting gut health

How do chia seeds complement Greek yogurt? Chia seeds add:

• Additional fiber, further enhancing satiety
• Omega-3 fatty acids, which may improve sleep quality
• Magnesium, a mineral linked to better sleep

A simple recipe for this snack combines:

• 1/2 cup (120 g) of plain, non-fat Greek yogurt
• 1 tablespoon (15 g) of chia seeds
• Optional: a drizzle of honey or a handful of berries for sweetness

This combination provides approximately 150-200 calories, depending on additions, and offers a good balance of nutrients to support both weight management and sleep quality.

Hummus with Vegetable Sticks: A Fiber-Rich, Satisfying Snack

Hummus paired with fresh vegetable sticks offers a crunchy, satisfying late-night snack that’s both nutritious and relatively low in calories. This combination provides a good balance of protein, healthy fats, and fiber, making it an excellent choice for those looking to manage their weight while still enjoying a tasty bedtime treat.

What makes hummus a good choice for late-night snacking?

• Rich in protein and fiber, promoting feelings of fullness
• Contains tryptophan, which may support better sleep
• Provides healthy fats from olive oil and tahini

Which vegetables pair well with hummus for a nighttime snack? Some excellent options include:

• Carrot sticks
• Cucumber slices
• Bell pepper strips
• Celery sticks

These vegetables are low in calories but high in fiber and nutrients, complementing the hummus perfectly.

How much should you consume? A serving of about 1/4 cup (60 g) of hummus with 1 cup of mixed vegetable sticks typically contains around 150-200 calories, depending on the specific vegetables chosen.

Can this snack improve sleep quality? While more research is needed, the combination of tryptophan from the hummus and the fiber from both the hummus and vegetables may contribute to better sleep by promoting feelings of satiety and providing nutrients that support sleep regulation.

The Benefits of Choosing Nutrient-Dense, Low-Calorie Late-Night Snacks

Opting for nutrient-dense, low-calorie snacks before bedtime can offer several advantages:

1. Weight Management: These snacks satisfy hunger without excessive calorie intake
2. Better Sleep: Many contain nutrients that may support improved sleep quality
3. Balanced Blood Sugar: The combination of protein, fiber, and healthy fats can help maintain stable blood sugar levels overnight
4. Muscle Recovery: Protein-rich options support muscle repair and growth
5. Improved Nutrient Intake: These snacks provide essential vitamins and minerals

By choosing these thoughtfully composed snacks, individuals can satisfy their late-night cravings while potentially improving their overall health and sleep quality.

Strategies for Mindful Late-Night Snacking

While the right snacks can be beneficial, it’s important to approach late-night eating mindfully. Here are some strategies to ensure your nighttime snacking habits support your health goals:

• Listen to your body: Eat only when truly hungry, not out of boredom or habit
• Plan ahead: Keep healthy snack options readily available to avoid impulsive choices
• Practice portion control: Use small plates or pre-portioned snacks to avoid overeating
• Avoid heavy meals close to bedtime: Stick to light, easily digestible snacks
• Stay hydrated: Sometimes thirst can be mistaken for hunger
• Create a relaxing environment: Avoid eating in front of screens to promote mindful consumption

By implementing these strategies, you can enjoy the benefits of late-night snacking without compromising your health or sleep quality.

The 14 Best Healthy Late-Night Snacks

A nutritious late-night snack, such as fruit, eggs, and edamame, may provide health benefits. Some contain compounds that might even help you sleep better.

It’s well after dark, and your stomach is rumbling.

The challenge is figuring out what you can eat that’s quick, tasty, and won’t cause you to pack on the pounds.

After all, there’s growing scientific evidence that eating too late at night could make weight control harder (1, 2, 3).

If you’re truly hungry, a small, nutrient-rich snack under 200 calories is generally fine at night (4).

Some snacks even contain compounds that may help you sleep better (5).

Here are 14 excellent and healthy late-night snack ideas.

1. Tart cherries

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. It’s 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).

Summary

Tart cherries and their juice make an ideal late-night snack since studies suggest they may help you sleep better. Eight ounces (240 milliliters) of 100% tart cherry juice or a 1/4-cup (40 g) of dried tart cherries have under 160 calories.

2. Banana with almond butter

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).

Summary

Snacking on a banana dipped in almond butter may help increase your body’s melatonin levels to support a good night’s sleep — all that for only about 190 calories.

3. Kiwi

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).

Though larger studies are needed to confirm the sleep benefits of kiwi, there are plenty of other reasons to enjoy this fruit in the meantime.

Summary

Kiwis are a light, satisfying snack that’s rich in vitamin C. Two peeled kiwis pack only 84 calories. They’re also a natural source of serotonin, which promotes relaxation and helps curb appetite.

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).

Summary

A milk-based smoothie supplies protein for muscle repair and tryptophan, which is used to make sleep-promoting brain chemicals. An 8-oz (240-ml) smoothie with low-fat milk and pineapple packs only about 160 calories.

5. Goji berries

The red-orange color of these sweet-tart berries hints at their rich supply of antioxidants like carotenoids.

In a preliminary, 2-week study from 2008, participants drank 4 oz (120 ml) of goji berry juice or a placebo beverage.

More than 80% of people in the goji berry group reported improved sleep quality, and about 70% found it easier to wake up, while around 50% reported feeling less tired. People in the placebo group reported no such benefits (28).

Larger, more rigorous studies are needed to confirm these sleep benefits, but goji berries are a simple, nutrient-rich snack, in any case.

A 1/4-cup (40 g) of dried goji berries has 139.6 calories. You can eat them out of hand like raisins or add them to trail mix or cereal (29).

Summary

Goji berries are an antioxidant-rich snack, which may aid good sleep. One-fourth cup (40 g) of these tasty, dried berries has 139.6 calories.

6. Crackers and cheese

Snacks that offer a balance of carbs and protein like whole grain crackers and cheese support consistent blood sugar levels (30).

From a sleep perspective, combining a carb-rich food like crackers with a good tryptophan source like cheese helps make tryptophan more available to your brain (27, 31).

This means that the compound can be used to make serotonin and melatonin, which aid sleep.

A serving of 4 whole-wheat crackers (16 g) and one stick of reduced-fat Cheddar cheese (28 g) is around 150 calories (32, 33).

Summary

The combo of protein from cheese and carbs from crackers supports steady blood sugar levels and the production of sleep-supportive brain chemicals. What’s more, 4 crackers and 1 stick (28 g) of reduced-fat cheese pack only 150 calories.

7. Hot cereal

Hot cereal isn’t just for breakfast. It’s also a great way to wind down at night.

Whole grain cereals like oatmeal are good sources of fiber. Plus, they’re generally more nutrient-dense than ready-to-eat breakfast cereals.

You can also think outside the box by turning cooked barley or whole-grain rice into hot cereal with the addition of milk and toppings like cinnamon, nuts, or dried fruit.

Prepare whole grains that require longer cooking times in advance and store them in your fridge for a few days. Simply add a bit of water and reheat the grains when you’re ready for a late-night snack.

One three-quarter cup (175 g) of cooked oatmeal made with water averages 124 calories. Stir in 1/4-cup (61 g) of nonfat Greek yogurt for some protein and an additional 37 calories (34, 35).

Summary

Just about any cooked whole grain can be combined with milk or other toppings for a healthy late-night snack. A 3/-cup (175 g) of cooked oatmeal made with water only has 124 calories.

8. Trail mix

You can buy trail mix pre-made or purchase your favorite ingredients individually and make your own.

Dried fruits, nuts, and seeds are typical healthy choices. Mix them and pre-portion about 1/4-cup (38 g) into snack-sized bags or reusable tubs.

Since trail mix ingredients are generally calorie-dense, it’s important to watch your portion size. A one-fourth-cup (38-g) serving of trail mix averages 173 calories (36).

Besides supplying healthy fats, B vitamins, and minerals, certain trail mix add-ins may even support sleep.

Summary

Some trail mix ingredients, such as walnuts and dried cranberries, contain sleep-promoting nutrients. A one-fourth-cup (38-g) serving averages 173 calories, depending on the mix. Measure your trail mix portions to avoid excess calories.

9. Yogurt

Yogurt is an excellent source of calcium. Long known for keeping your bones strong, this mineral has recently been linked to better sleep (18, 37).

Your body needs calcium to make melatonin from the amino acid tryptophan (38).

Yogurt, especially Greek yogurt, is also rich in protein, particularly casein.

Preliminary studies suggest that consuming casein protein at night may help reduce hunger the next morning (4, 39).

If yogurt is your snack of choice, opt for plain and flavor it with unsweetened fruit, such as berries or peaches.

A 6-oz (170-g) container of plain, nonfat Greek yogurt has 104 calories. Mixing in 1 cup (150 g) of blueberries adds 86 calories (40, 41).

Summary

Yogurt is a good source of protein, which helps curb hunger. It’s also rich in calcium, which has been linked to better sleep. A 6-oz (170-g) container of plain, nonfat yogurt has only 104 calories.

10. Whole grain wrap

Tortillas can be filled in any number of ways to satisfy late-night hunger.

For a simple snack, warm one whole grain tortilla, top it with hummus, unsweetened nut butter or sundried tomato spread, roll it up, and enjoy.

A medium (45-g) whole wheat tortilla averages 140 calories. Adding 1 tablespoon (15 g) of hummus increases the number of calories by 39 calories (42, 43).

If you need something a little heartier, try adding chopped chicken breast, leafy greens, and dried cranberries.

Chicken is a notable source of tryptophan, which your body needs to make melatonin. Dried cranberries supply melatonin as well (9, 25).

Summary

A medium whole grain tortilla is a blank slate for a healthy late-night snack, at only 140 calories. Just add nutritious toppings or fillings, such as hummus and leftover chicken breast, and enjoy.

11. Pumpkin seeds

A 1-oz (28-g) serving of pumpkin seeds has 158 calories and provides 40% of the daily value (DV) for magnesium, which has been linked to better sleep (18, 19, 44).

Pumpkin seeds are also rich in tryptophan (45).

Eating some carbs like half an apple or some raisins together with pumpkin seeds encourages your body to route the tryptophan in the seeds to your brain to make melatonin.

In a small, preliminary, 1-week study from 2005, some participants consumed 250 mg of tryptophan from pumpkin seeds daily. They also had carbs in the form of a nutrition bar. These people slept 5% better and spent less time awake.

In comparison, people who received 250 mg of supplemental, drug-quality tryptophan powder and carbs in a nutrition bar slept 7% better. A control group who ate a carb-only snack did not report improved sleep quality (46).

Larger studies are needed to confirm these results. Still, it’s encouraging that tryptophan from a food, like pumpkin seeds, may have a similar effect to pure, supplemental tryptophan.

Summary

Pumpkin seeds are rich in magnesium and tryptophan, which may help support sleep, particularly when eaten with carbs, such as raisins or fresh fruit. A 1-oz (28-g) serving of pumpkin seeds has 158 calories.

12. Edamame

Edamame are unripe, green soybeans. They can be purchased fresh or frozen.

For a simple, late-night snack, toss fresh or thawed, shelled edamame with a bit of salt and pepper. You don’t even need to cook them. A half-cup (78-g) serving has 94 calories (47).

Alternatively, you can buy dry-roasted edamame, which is similar to fully mature, roasted soybeans (soy nuts). A 1/4-cup (30 g) has 130 calories (48).

Edamame is a good source of protein, which includes a notable amount of tryptophan (27).

To help shuttle the tryptophan to your brain to make melatonin, pair the edamame with carbs.

For example, use edamame instead of garbanzo beans in your favorite hummus recipe. Spread it on whole grain toast, or pair dry-roasted edamame with dried fruit.

Summary

Green soybeans, known as edamame, are a good source of protein, including tryptophan. Buy them fresh, frozen, or dry-roasted. One-half cup (78 g) of fresh edamame has 94 calories, while a 1/4-cup (30 g) of dry-roasted edamame has 130 calories.

Eggs are incredibly versatile and can be used in a variety of snacks, depending on how much time and effort you want to put in.

For example, keep some hard-boiled eggs on hand for a quick snack. You can also turn them into egg salad and spread them on crackers.

There are also many grain-free, scrambled-egg muffin recipes online. These tasty treats can often be frozen and reheated at a later point in a muffin pan or your microwave.

One large egg has just 72 calories and supplies 6 g of hunger-satisfying protein, including 83 mg of tryptophan (49).

Summary

You may not think of eggs as a snack, but they’re quick to cook and a good source of protein, which helps tame your hunger. One large egg has just 72 calories.

14. Strawberries and brie

If you’re looking for a large snack serving that doesn’t pack a lot of calories, reach for fresh strawberries.

Strawberries are an excellent source of vitamin C.

One cup (166 g) of sliced strawberries has only 53 calories. At that rate, you could enjoy two cups and still stay well below the recommended 200-calorie limit for late-night snacks (50).

Alternatively, pair 1 cup (166 g) of sliced strawberries with 1 ounce (28 grams) of brie. The cheese adds 94 calories and about 6 grams of hunger-satisfying protein (51).

Keep in mind that brie and other types of soft cheese are not recommended for people who are pregnant. Eating soft cheese carries a risk of listeria infections, which may cause miscarriage (52).

Summary

Fresh strawberries are great when you want a visually satisfying, large snack for a few calories. Pairing them with brie provides protein, which helps satisfy hunger longer. One cup (166 g) of strawberries with a 1-oz (28-g) side of brie has only 147 calories.

The bottom line

If you’re truly hungry late at night — rather than just bored or stressed — eating a snack under 200 calories shouldn’t tip the scales.

Whole, minimally processed foods make easy, tasty, and healthy late-night snacks.

Many of these foods even contain sleep-supportive compounds.

The most important thing is to keep healthy snacks on hand that you enjoy. You’ll be less tempted to run to the convenience store or hit the nearest fast-food drive-through for an unhealthy, high calorie snack before bed.

Healthy Late Night Snacks for Good Sleep

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You know that feeling you get when you’re supposed to be winding down, but all you can think about is chowing down?

If it’s close to bedtime but your rumbling tummy disagrees, you may be wondering what the best healthy late-night snack options are.

Thankfully, there are plenty of snacks and easy-to-make recipes that can satisfy your hunger without sabotaging your sleep.

But first, you should know what to avoid.

Foods to avoid before bed

Skip the following when it comes to pre-bedtime snacking:

• Foods and drinks that contain stimulating caffeine (including chocolate — sorry!). 
• Foods high in refined sugar, such as ice cream, cookies, or candy. One study associated frequent consumption of things like sugar-sweetened beverages with poor sleep quality.  
• Spicy foods, fried foods, or any foods that can cause heartburn or indigestion. 
• Alcohol, which disrupts natural sleep cycles. 
• Foods with high water content, to avoid overnight bathroom trips. 
• Foods high in sodium, as they can be dehydrating.  

What to look for in your healthy late-night snacks

Next, look for snacks that can support your sleep cycle instead of harm it. Sleep patterns are controlled by hormones in the body, and your diet can have a direct effect on this hormone production.

The main contributors to healthy sleep patterns, common in the snacks listed below, include:

• Melatonin, a hormone that controls the body’s internal clock.  
• Serotonin, the mood-regulating hormone that helps the body produce melatonin. 
• Tryptophan, an amino acid that you can only get from foods, which helps the body produce both melatonin and serotonin.  

Additionally, many vitamins, nutrients, and amino acids found in foods can directly control melatonin and serotonin production. These sleep-supporting nutrients include calcium, vitamin B6, antioxidants, vitamin C, omega-3 fatty acids, potassium, and magnesium, to name a few.

So go ahead and satisfy that midnight craving — just be sure to choose late-night snacks that won’t disrupt your sleep.

15 late-night snacks that won’t disrupt your sleep

1. Seed and nut trail mix

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Nuts such as pistachios and walnuts are one of the best sources of the “sleep hormone,” melatonin. Additionally, nuts — particularly almonds and cashews — contain the sleep-aiding mineral magnesium. On the seed-y side, pumpkin seeds are packed with three sleep supporters: tryptophan, magnesium, and zinc.

Snack on a handful of nuts, top some whole-grain toast with creamy homemade almond butter, or whip up a sweet and simple trail mix by combining 2 cups of mixed nuts, ½ cup of pumpkin seeds, ½ cup of sunflower seeds, and 1 cup of unsweetened dried fruit to keep on hand for late-night noshes.

2. Protein shake

Sipping on a small protein shake before bed comes with a few benefits. Not only can it help with muscle growth and recovery while you snooze, but soy-based protein powder contains a significant amount of tryptophan, which can also aid in sleep quality. Just make sure to use a slowly digestible protein, like milk, and avoid added sugar.

Craving a snack that tastes more like a dessert? Add a frozen banana!

3. Banana or kiwi

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To keep things simple, snack on a banana before bed. Bananas contain tryptophan, magnesium, and potassium — which can help your muscles relax and prevent sleep disturbances throughout the night.

A kiwi is another smart choice for satisfying a late-night fruit craving. This small but mighty fruit is packed with serotonin-producing compounds and high levels of anti-inflammatory antioxidants. One study found that consuming kiwi before bed for a month led to participants sleeping 13% longer and falling asleep 42% faster

4.

Mini cheese plate

A cheese plate is a sleep-friendly snack, thanks to dairy foods being excellent sources of tryptophan, calcium, vitamin D, and melatonin. Pair a 1-ounce serving of cheese with a few nuts, some fruit, or a couple of whole-grain crackers. Eating proteins with carbohydrates allows tryptophan to more easily enter the brain and promote restful Zzz’s.

5. Whole-grain cereal with milk

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Touted as a sleep aid for centuries, milk contains the dynamic duo of calcium and tryptophan. Whole grains help the neurons in the brain process tryptophan. We recommend sticking with a low-sugar, whole-grain cereal (or making your own!).

6. Sleepy bites

“Sleepy bites” are the new 9 p.m.-approved snack. They’re chewy, not-too-sweet balls that can combine nutritious sleep-enhancing ingredients into bite-size rounds held together by dates or nut butter. You can customize your bites with any sleep-supporting mix you can imagine, including oats, nuts, seeds, honey, bananas, and more.

Try this version that includes chamomile tea (a time-honored sleep promoter) and tart cherries (which have been shown to improve sleep quality and total sleep time).

7. Moon milk

If you love the calming notion of a warm cup of milk before bed, try moon milk, which can be made from a variety of sleep-supporting foods, teas, and milks (both dairy and plant-based). Sip some warmed banana milk, calming lavender milk, or this turmeric and ashwagandha blend before turning in.

Looking for a dairy-free option? Check out our recipe below for the Simple Golden Milkshake.

8. Hummus and whole-grain crackers

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Like all proteins, chickpeas contain tryptophan. But this legume also contains melatonin-producing B vitamins that have been shown to aid in healthy sleep patterns.

9. Hard-boiled egg

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Hard-boiled eggs might seem like a strange late-night snack. But eggs, packed with over a dozen essential nutrients and vitamins, help the body produce melatonin; plus, they’re super convenient and easy to prep ahead. Dress up your hard-boiled egg with a pinch of DIY Everything Bagel Seasoning.

10. Popcorn

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The complex carbs in popcorn help the brain access tryptophan and produce serotonin. We suggest skipping buttery or sweetened kettle corn varieties when it comes to bedtime snacks. Instead, season popcorn with fresh herbs, spices, or nutritional yeast (which is rich in B vitamins).

11. Sweet potato “chips”

If you typically crave chips as a late-night snack, try swapping them for oven-baked or air-fried sweet potato chips. Sweet potatoes are rich sources of sleep-promoting magnesium, potassium, calcium, and B vitamins. Craving something on the sweeter side? Top a quarter of a baked sweet potato with nut butter and a drizzle of honey.

For a more substantial evening bite, check out the recipe for sweet potato toast with almond butter below.

12. Green smoothie

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A green smoothie for a late-night snack? Hear us out. Greens (such as kale and spinach) are full of antioxidants, magnesium, and calcium, all of which positively affect sleep cycles. In fact, both potassium and magnesium deficiencies have been linked to insomnia. Try sipping a sleep-friendly potassium smoothie before bed.

13. Figs and honey

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Figs have an impressive amount of sleep-promoting potassium, in addition to magnesium and calcium. Figs pair beautifully with honey, which assists the brain in producing melatonin.

Drizzle or roast juicy fresh figs with honey, or turn dried figs into a healthy, five-ingredient Fig Newton-inspired snack.

14. Pineapple pops

Watch out, insomnia: Pineapple can increase melatonin levels by an impressive 266%. However, since pineapples are highly acidic, they may not be the best choice before bed for those who suffer from acid reflux.

If you fare well with this tropical fruit, try dipping thin pineapple slices in yogurt, coating them in coconut flakes, and freezing them.

15. Frozen grapes

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Grapes not only contain natural sources of melatonin, but they’re a delicious, refreshing, and easy snack. Try freezing them for a frosty treat on a warm evening or top a small bowl of cottage cheese with halved grapes.

Easy Bedtime Snack Recipes

Want to nosh on something that feels a bit less grab and go? The recipes below include a few of our favorite foods that support sleep.

Simple Golden Milkshake

Part delicious milkshake, part anti-inflammatory and sleep-inducing powerhouse, this after-dinner treat will have you drifting off to dreamland in no time.

Ingredients:

• 2 cups almond milk  
• 1 tsp ground turmeric  
• ½ tsp ground cinnamon  
• ¼ tsp ground ginger  
• 1/8 tsp black pepper  
• 2 cups coconut cream  
• 1 tbsp maple syrup  
• 1 tsp vanilla extract  
• 2 bananas  
• ¼ cup almond butter  
• 6 pitted Medjool dates  
• 2 cups ice  

Instructions:

• In a small saucepan over medium heat, add the almond milk, turmeric, cinnamon, ginger, and black pepper. Stir frequently until the mixture reaches a simmer, then allow it to cool completely in the fridge for one hour. (Tip: Prep this earlier in the night for a faster result later.)  
• In a mixing bowl, add the coconut cream, maple syrup, and vanilla extract. Use an electric mixer to whisk until fluffy. (Tip: You can also prep this earlier and keep in the fridge, covered, until ready to use.)  
• In a blender, combine the bananas, almond butter, dates, and ice. Add the cooled almond milk mixture to the blender and blend until smooth.  
• Pour into glasses, top with coconut milk whipped cream, and enjoy!  

Sweet Potato Toast with Almond Butter

This is a nourishing take on toast that’s chockful of healthy ingredients that will help you get to sleep more quickly. It’s served warm and toasty, which can help comfort the body before bedtime. Plus, it includes one of our sleep-supporting faves, cherries.

Ingredients:

• 1 cup Greek yogurt  
• 3 tbsp almond butter 
• 1 tbsp honey, plus more for garnish 
• 1 tsp ground cinnamon, plus more for garnish 
• 1 large sweet potato  
• 1 banana, sliced  
• Dried cherries, for garnish 
• Sliced almonds, for garnish  

Instructions:

• Preheat oven to 450 degrees Fahrenheit.   
• In a small bowl, combine the yogurt, almond butter, honey, and cinnamon. Set aside.  
• Thinly slice the sweet potato vertically into about ¼-inch slices. Bake for 15 to 20 minutes until tender and golden brown, flipping once halfway through.  
• Spread a thin layer of the yogurt mixture on the toasted sweet potato, and top with the banana, cherries, almonds, a drizzle of honey, and dash of cinnamon.  

Greek Yogurt with Slivered Almonds and Berries

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Here’s another sleep-supporting dairy snack, this one packed with protein. What we love about Greek yogurt is how easy and versatile it is. What’s more, nuts are rich in healthy fats like omega-3 fatty acids, which promote the body’s natural production of serotonin, making this delicious combination a perfect bedtime snack.

Ingredients:

• 1 cup plain Greek yogurt  
• 2 tbsp slivered almonds  
• 1/3 cup mixed berries  
• Honey to top, optional  

Instructions:

• In a small bowl, add the yogurt. Top with the slivered almonds, mixed berries, and a drizzle of honey if you like a bit more sweetness.  

Whole-Wheat Toast with Almond Butter and Sliced Bananas

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Another classic combination that doubles as a surprisingly helpful bedtime snack is none other than whole-grain toast with almond butter and bananas. Whole grains have been proven to encourage insulin production, which stimulates tryptophan.

Ingredients:

• 1 slice whole-wheat toast  
• 2 tbsp almond butter  
• ½ banana, sliced  

Instructions:

• Toast the bread.  
• Spread almond butter and top with sliced banana. 

Time it right

When snacking close to bedtime, be mindful of how much and when you eat, as well as what you eat.

It’s best to enjoy your late-night nibbles 30-to-60 minutes before bed, which gives your body some time to digest before lying down. And don’t go overboard — most recommendations for bedtime snacks clock in at around 200 to 300 calories (though of course you should also take your individual needs and activity levels into account).

  Additional reporting by Sam Negrin.

Tiffany La Forge is a professional chef, cookbook author, creative director, and health writer who runs the blog Parsnips and Pastries. Tiffany is passionate about balanced, mindful living and creating seasonal recipes meant to be shared with others.

13 Baby, Mom, and Nutritionist Approved Snacks for Night

Recipe ideas

8. Sliced ​​apples and almond butter

Apple wedges are great for kids and their parents. They provide the sweetness that the body usually craves after a hearty meal. However, to feel full after a snack, the expert recommends combining apple slices with fat and protein. Drizzling almond oil on the slices will give them extra flavor and curb your hunger at the same time. We also suggest looking at other apple recipes.

9. Low sugar muesli bar

If your child wants to eat before bed, give him something filling, tasty and low in sugar. For example, baby bars that are made from 100% whole grains. They contain about 90 calories and about 5 grams of sugar, but be sure to check the ingredients before buying.

10. Roasted Almonds with Cinnamon

Roast a batch of almonds with cinnamon, agave and salt. The healthy fats and proteins found in almonds will satiate any rumbling stomach and help your baby fall asleep. In addition, almonds contain magnesium, which promotes relaxation before bed.

11. Muesli with milk

“It may sound crazy to offer breakfast before bed, but this snack contains milk protein, whole grains and cereal fiber,” says registered dietitian Natalie Rizzo. But check the label. Buy muesli that is low in sugar, but good in taste, so that the children will want to eat them at night.

“I recommend serving cups of muesli, which are made with whole grains, seeds, nuts, and dried fruits, making them a good low-sugar source of fiber and protein,” says a professional nutritionist.

12. Hard-boiled egg

Hard-boiled eggs are a great protein-packed snack. Children may not like them, but most likely they just don’t know that this is a good nighttime snack. If the kids are hungry, they will be happy with such food.

13. Smoked Salmon, Avocado & Cucumber Snacks

The combination of buttery avocado and salted salmon paired with crispy cucumber creates an orchestra of textures and flavors in the mouth. Healthy fats and plenty of protein make this a great bedtime snack. We also recommend that you look at other bread spreads that will dull your hunger.

Tips for preparing baby snacks at night

1. Keep food simple and straightforward, not favorite. Then you can understand whether the child is really hungry.
2. If more than 90 minutes pass between dinner and bedtime, your child may need a bedtime snack.
3. Choose 1-2 snack options before bed so you know exactly what to offer your baby. You can avoid lengthy negotiations about what foods children can eat.
4. Try telling your child, “You can eat a banana or stay hungry until breakfast.” (If not a banana, then something else).
5. If your child is regularly hungry before going to bed, include 2 food groups, including proteins and/or fats, in order to keep his stomach full.
6. Let’s have a snack that will help your baby cope with occasional sleep problems. And check with your pediatrician!

Foods that are naturally bright in color (such as raspberries or strawberries) are a sure sign that they are rich in the nutrients your baby needs. Try to include as many colors of the rainbow as possible in your child’s diet: red tomatoes and strawberries; orange carrots, sweet potatoes and melons; blueberries; yellow corn and mango; green kiwi and broccoli. (Just remember to cut raw fruits and vegetables into very small pieces to avoid the danger of choking).

Keep sugar and salt to a minimum. Eating foods high in sugar and salt can lead to health problems later in life, including high blood pressure, obesity, heart disease, and more. Unfortunately, if your child is addicted to sugar and salt, it is difficult to wean him. But keep sugary and salty snacks to a minimum now, and it will be easier for you to teach your child to eat right when he gets older.

The next time your child wants a snack before bed, choose one of these foods instead of sweet treats that will keep them from falling asleep. Well, do not forget about yourself, because fast carbohydrates at night are harmful not only to children, but also to the adult body. In any case, before using any products, first consult with your child’s pediatrician.

why it is harmful to eat before bedtime, what not to eat before bedtime

Insomnia is a state of overexcitation of the central nervous system caused by factors of different etiologies. In medical practice, this condition is also called insomnia. It cannot be fully attributed only to pathological diseases. Sleep disorders affect perfectly healthy people. The term insomnia can be equated with such conditions as: a long period of falling asleep, early awakening, superficial sleep, and others.

As you know, good sleep is an excellent tool in the fight against fatigue, bad mood and laziness. If you manage to rest during the night, the next day you can feel reborn. Interestingly, the female body needs at least 7 hours for proper rest and recovery, while the male body needs a little less. Lack of sleep leads to overeating, problems with growth in adolescents, excess weight, a general decrease in immunity, etc.

Good sleep depends on the work of nighttime hormones. The main sleep hormone is melatonin, its important functions are: regulation of the circadian rhythm, as well as antioxidant activity, which is necessary for maintaining health and youth. To produce the required amount of melatonin, it is important to observe certain conditions: darkness, sleep time (optimally from 22–23 pm to 5–6 am) and the presence of the required amount of its precursors, because melatonin is formed from serotonin, which, in turn, from tryptophan. It is also important to understand that 95% of the total endogenous hormone of joy is formed in the intestines. That is, the food that a person eats before rest has a great influence on sleep.

This article provides a list of recommendations and foods that will help you figure out what to eat before bed and what to avoid.

The best food before bed

Foods rich in the amino acid tryptophan

There are: on mood, appetite and sleep. If the last meal includes foods rich in this amino acid, the quality of sleep will improve. Tryptophan is rich in vegetable proteins, especially legumes, in addition, these are: pumpkin seeds, walnuts, soybeans. They can be paired with other foods, preferably with carbohydrates, to help digest faster: with pasta, whole grain bread, crackers, eggs, and dairy products. The record holder for the content of tryptophan in meat is venison. You will begin to yawn immediately after eating! In second place is the white meat of chicken or turkey. Besides the fact that such a dinner will turn out to be hearty and low-calorie, the tryptophan contained in these types of meat will have a calming effect on the nervous system.

Products containing melatonin

Answering the question whether it is possible to eat before going to bed, doctors call products containing the hormone melatonin. One of the few sources of it is cherry. So, scientists conducted a study during which they found out that a glass of cherry juice drunk before bedtime helps fight insomnia, even for older people.

In addition, cherries, grapes and green leafy vegetables, especially different types of cabbage, differ in the content of natural melatonin. It is also abundant in corn, rice, wheat, barley, oats, and also in wine.

Foods rich in magnesium

This trace element is often prescribed for those who have trouble falling asleep and often experience poor sleep quality. Magnesium is a microelement that relaxes the muscles of the body, relieves increased anxiety and sets you up for deep sleep. It is rich in nuts, especially almonds, as well as buckwheat and seaweed.

Foods with a high glycemic index

According to research published in the American Journal of Clinical Nutrition, rice is notable for its high glycemic index, especially its jasmine variety, which is more effective than others in helping you fall asleep quickly and soundly.

In addition, salty pretzels and crackers have a high glycemic index – that is, they cause a quick burst of energy, which is replaced by drowsiness just as quickly.

Herbal tea

Chamomile tea is the first remedy recommended for insomnia. One cup is able to raise the level of glycine, which gently calms the nerves and relieves muscle tension.

Green tea in the evening will also help you fall asleep much faster, because it is rich in theanine, which enhances the synthesis of dopamine and serotonin. These neurotransmitters relieve anxiety, soothe and relax.

Seafood

Fish, especially tuna and salmon, are rich in vitamin B6, which is actively involved in the production of melatonin and serotonin. By the way, among other products, where you can get this vitamin – garlic (exceptionally fresh) and pistachios.

Shrimps and lobsters are another source of tryptophan. A good reason to please yourself with sea delicacies at night looking.

Honey

The natural sugar found in honey increases insulin levels and allows tryptophan to interact with the brain more quickly. A teaspoon of honey with chamomile tea before bed will enhance the calming effect of the drink.

Dairy products

Dairy products promote healthy sleep, because the calcium they contain helps to absorb the amino acid tryptophan and produce melatonin. In addition, calcium also helps to normalize muscle activity and relieves night cramps.

It is known that a glass of warm milk at night, or better with cookies, guarantees sound sleep throughout the night. In fact, this combination is considered a harmful sedative, because it has a powerful relaxing effect. This is due to the fact that in the process of their processing, substances similar to drugs are released into the blood – casomorphine and glucomorphine. They really have a calming effect on the body, but quickly cause food addiction.

What and why should not be eaten before bed?

There are also products that negatively affect the quality of sleep.

• Caffeine , found in coffee, chocolate, tea and energy drinks, interferes with healthy sleep. Therefore, you do not need to consume such products before bedtime. Moreover, it is desirable to reduce the daily rate of caffeine to 200-300 mg.
• Fatty food is digested for a long time and while this is happening, the body is working, not resting. Therefore, ice cream, chips and other sources of fat are not recommended to eat at night
• Products containing simple sugars : baked goods, sweets, jams, industrial sauces, dairy products with additives, very sweet fruits. Their use after 17:00 stimulates the production of hormones such as adrenaline and norepinephrine, which leads to aggressiveness and irritability.
• Red meat . Even if a brutal appetite broke out before going to bed, you should not eat it. It contains a lot of fats and proteins, which means that the body simply does not have enough time to digest it, and this will negatively affect the night’s rest.
• Spicy food should not be on the list of snacks before bed, because this is a direct path to insomnia. The fact is that acute can cause discomfort in the stomach, heartburn, bloating, which certainly will not contribute to sound sleep.
• Sweet cereal porridge is better not to eat in the evening because the body will not have time to burn all the calories. This type of food is a great breakfast option that gives the body a lot of energy.
• Alcohol in small amounts can cause drowsiness, but if you regularly consume large doses of such drinks, it can cause problems with sleep.
• Diuretic products , simply diuretics. These include watermelons, grapefruits, cranberries, sea buckthorn, and so on. Their effect on the body is obvious – all these products stimulate diuresis. In the afternoon, it is better to refuse them, otherwise frequent visits to the toilet in the middle of the night will be provided.

What can not be done before going to bed, but what can?

Meal planning is not just about what you eat in the evening. The foods that are included in your diet throughout the day also matter. Many of them significantly affect how quickly you fall asleep and how long you sleep.

In general, large amounts of food should be avoided before going to bed, therefore, at a late dinner, it is advisable to reduce the usual portion several times.

Snack options that won’t ruin your sleep:

• Berries with natural yogurt. Carbohydrates in berries increase the production of serotonin, and yogurt – tryptophan.
• Kiwifruit is a source of antioxidants that may help improve sleep onset, duration and efficiency.
• Spinach Salad with Quinoa, Avocado and Pumpkin Seeds – these ingredients are a source of magnesium, a mineral essential for normal sleep.
• Milk with turmeric. This spice soothes the stomach, has antioxidant and anti-inflammatory properties, which helps you sleep better.
• Peanut Butter Bananas Not only is this combination rich in magnesium, it also helps reduce blood sugar spikes and may be especially beneficial for people with diabetes.
• Cherry walnut pie . This dish is loaded with melatonin, a hormone that plays an important role in the body’s sleep-wake cycle.

One of the popular questions:

Can I eat apples at night?

Eating sweet fruits such as apples is unhealthy because in the evening the sensitivity of adipose/muscle tissue and liver cells to the hormone insulin decreases.