What are the healthiest late-night snacks. How can certain foods improve sleep quality. Which nutritious options can satisfy hunger without contributing to weight gain. Discover 14 expert-recommended bedtime snacks for optimal health and rest.

The Science Behind Late-Night Snacking and Its Impact on Health

Late-night snacking has long been a topic of debate among nutritionists and health experts. While many believe that eating after dark can lead to weight gain, recent research suggests that the relationship between nighttime eating and body weight is more nuanced. The key lies in choosing the right snacks and understanding how they affect your body.

Studies have shown that consuming large meals or high-calorie snacks late at night can indeed make weight control more challenging. This is partly due to the body’s circadian rhythm, which influences metabolism and hormone production. However, small, nutrient-dense snacks under 200 calories can be beneficial, especially if you’re genuinely hungry.

The Benefits of Smart Late-Night Snacking

• Prevents overeating at breakfast
• Stabilizes blood sugar levels
• Provides essential nutrients for overnight recovery
• May improve sleep quality when the right foods are chosen

Is it possible to snack at night without sabotaging your health goals? Absolutely. The key is to choose foods that are not only low in calories but also rich in sleep-promoting compounds and essential nutrients.

Tart Cherries: Nature’s Sleep Aid in a Delicious Package

Tart cherries have gained attention in the scientific community for their potential sleep-enhancing properties. These ruby-red fruits are not only a tasty late-night treat but may also help you catch more Z’s.

How do tart cherries promote better sleep? They contain melatonin, the hormone responsible for regulating our sleep-wake cycle. Additionally, tart cherries are rich in procyanidin B-2, a compound that helps protect tryptophan in the bloodstream. Tryptophan is an amino acid that your body uses to produce melatonin, further supporting sleep quality.

Tart Cherry Options for Late-Night Snacking

1. 100% tart cherry juice (8 oz): 159 calories
2. Dried tart cherries (1/4 cup): 133 calories

Can tart cherries significantly improve sleep duration? A study involving older adults with insomnia found that those who drank 8 ounces of tart cherry juice before bedtime slept nearly 1.5 hours longer than those who consumed a placebo drink.

Banana and Almond Butter: A Dynamic 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 packs a powerful sleep-promoting punch. This 190-calorie pairing offers a blend of nutrients that may help you drift off to dreamland more easily.

Why are bananas beneficial for sleep? They’re one of the few fruits rich in serotonin, a neurotransmitter that your body partially converts to melatonin. A study in healthy men found that consuming two bananas led to a more than four-fold increase in melatonin blood levels within two hours.

The Sleep-Enhancing Benefits of Almond Butter

• Contains melatonin
• Rich in healthy fats
• Good source of vitamin E
• High in magnesium, which supports melatonin production

How does magnesium contribute to better sleep? This essential mineral has been linked to improved sleep quality by supporting the body’s production of melatonin and helping to regulate the nervous system.

Kiwi: The Unexpected Sleep Superfruit

Kiwi fruit may not be the first thing that comes to mind when you think of sleep-promoting foods, but this fuzzy, sweet-tart fruit has shown promising results in sleep studies. With only 84 calories for two kiwis, it’s a light and satisfying snack that packs a nutritional punch.

Kiwi’s Impressive Nutritional Profile

• 4g of fiber per two fruits
• 142% of the recommended daily intake of vitamin C
• Natural source of serotonin

Does eating kiwi before bed really improve sleep? A small study involving 24 adults with sleep difficulties found that consuming two kiwis one hour before bedtime for a month led to significant improvements in sleep quality and duration.

Participants experienced:

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

While larger studies are needed to confirm these findings, the high serotonin content in kiwis suggests that they may indeed have a relaxing effect that promotes better sleep. As an added benefit, serotonin can help curb carb cravings, making kiwi an excellent choice for those watching their weight.

Protein-Rich Smoothies: Supporting Muscle Recovery While You Sleep

Consuming a protein-rich snack before bed can be particularly beneficial for those who exercise regularly. Protein supports muscle repair and can help slow down age-related muscle loss. Smoothies offer an easy and delicious way to incorporate protein into your late-night snack routine.

A Sleep-Friendly Smoothie Recipe

• 8 oz (240 ml) low-fat milk
• 2/3 cups (110 g) frozen pineapple

This tropical treat contains only about 160 calories and provides a host of sleep-promoting benefits.

How does milk contribute to better sleep? Milk is rich in tryptophan, an amino acid that your body uses to produce both serotonin and melatonin. These compounds play crucial roles in regulating sleep patterns and promoting relaxation.

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

Goji Berries: Ancient Superfood for Modern Sleep Challenges

Goji berries, with their vibrant red-orange color and sweet-tart flavor, have been used in traditional Chinese medicine for centuries. These tiny powerhouses of nutrition are now gaining popularity as a healthy late-night snack option.

Nutritional Benefits of Goji Berries

• Rich in antioxidants
• Good source of vitamin C
• Contains melatonin
• Provides complex carbohydrates

Can goji berries improve sleep quality? While more research is needed, the melatonin content in goji berries suggests they may have sleep-promoting properties. Additionally, the complex carbohydrates in these berries can help stabilize blood sugar levels throughout the night, potentially leading to more restful sleep.

How many goji berries should you eat as a late-night snack? A quarter-cup serving of dried goji berries contains about 150 calories, making it an appropriate portion for a pre-bedtime snack. You can enjoy them on their own or mix them with a small handful of nuts for added protein and healthy fats.

Eggs: A Protein-Packed Option for Better Sleep and Muscle Recovery

Eggs might not be the first food that comes to mind when you think of late-night snacks, but they offer a unique combination of nutrients that can support both sleep quality and muscle recovery. Whether hard-boiled, scrambled, or prepared as a small omelet, eggs can be a satisfying and beneficial bedtime snack.

Why Eggs Are an Excellent Late-Night Snack Choice

• High-quality protein for muscle repair
• Rich in tryptophan, which aids in melatonin production
• Contains choline, a nutrient that supports brain health
• Provides vitamin D, which may influence sleep quality

How many eggs should you eat before bed? One or two eggs, which contain about 70-140 calories depending on size, make for a perfect late-night snack. You can pair them with a small piece of whole-grain toast for added complex carbohydrates.

Do eggs really help with sleep? While eggs themselves don’t contain melatonin, their high tryptophan content supports your body’s natural melatonin production. Additionally, the protein in eggs can help stabilize blood sugar levels, potentially leading to more restful sleep.

Greek Yogurt with Berries: A Creamy, Dreamy Sleep-Promoting Treat

Greek yogurt paired with a handful of berries creates a delicious late-night snack that combines protein, probiotics, and antioxidants. This combination not only satisfies your sweet tooth but also provides nutrients that may support better sleep and overall health.

The Sleep-Enhancing Properties of Greek Yogurt and Berries

• Greek yogurt is high in protein, promoting satiety and muscle recovery
• Contains calcium, which aids in melatonin production
• Berries provide natural sugars and fiber to stabilize blood sugar
• Rich in antioxidants that support overall health

How much Greek yogurt and berries should you eat before bed? A serving of 1/2 cup of Greek yogurt with 1/4 cup of mixed berries typically contains about 100-150 calories, depending on the fat content of the yogurt.

Can probiotics in yogurt improve sleep quality? Some studies suggest that the probiotics found in yogurt may have a positive impact on sleep quality by influencing the gut-brain axis. While more research is needed, incorporating probiotic-rich foods like Greek yogurt into your diet may offer benefits beyond just satisfying late-night hunger.

Conclusion: Embracing Healthy Late-Night Snacking for Better Sleep and Health

Choosing the right late-night snacks can make a significant difference in both your sleep quality and overall health. By opting for nutrient-dense, sleep-promoting foods, you can satisfy your hunger without derailing your health goals.

Remember, the key to successful late-night snacking lies in portion control and selecting foods that offer a balance of proteins, complex carbohydrates, and sleep-enhancing compounds like melatonin and tryptophan. Whether you prefer a sweet treat like tart cherries or a savory option like eggs, there’s a healthy late-night snack to suit every palate.

By incorporating these 14 best healthy late-night snacks into your routine, you may find yourself enjoying better sleep, improved muscle recovery, and more stable energy levels throughout the day. As always, listen to your body and consult with a healthcare professional if you have specific dietary concerns or sleep issues.

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.

5 snacks you can and should eat before bed

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In some cases, in order to normalize your sleep, you need to start eating right. Experts have named the most delicious snacks that you can and should eat before bedtime.

Cereal products and skimmed milk. According to many studies, the carbohydrates contained in grain products help to fall asleep quickly, and the high amount of protein, which is rich in milk, makes sleep sound throughout the night. In addition, milk is famous for its high content of calcium and magnesium, and these elements are key for healthy sleep. To make your sleep as strong and healthy as possible, it is enough to consume at night one cup of oatmeal with a minimum amount of sugar (no more than 6 grams per serving) and one glass of skim milk.

Greek yogurt and melon. According to experts, one of the main causes of poor sleep is dehydration. Therefore, before going to bed, it is recommended to consume fruits with a high content of liquid, which will help fill the lack of water in the body. In addition to melon, you can eat apples, pears or oranges. Greek yogurt is high in protein, which when combined with fresh fruit will give you a great sleep-inducing effect. For such a snack, you should mix pieces of your favorite fruit with half a glass of low-fat yogurt.

Dried cherries and pistachios. According to experts, pistachios contain the perfect blend of protein, magnesium and vitamin B6. All these elements will make your sleep deep and healthy. Also, research results show that cherries contribute to the active production of melatonin, a hormone that is necessary for the proper regulation of circadian rhythms. However, the main thing is not to overdo it with such an appetizer. Before going to bed, it will be enough to eat 30 grams of pistachios and one cup of dried cherries. If the daily allowance of these products is exceeded, it can have the opposite effect.

Cheese and crackers. These foods contain large amounts of calcium, magnesium and tryptophan, which play a key role in normalizing sleep. Cereal crackers can be topped with low-fat mozzarella, but this delicious snack is still not worth getting carried away, as excess calories can provoke insomnia.

Banana with almond butter. These foods are loaded with magnesium and vitamin B6 to ensure you get a good night’s sleep, but are best eaten at dinner to give your body time to process the almond oil.

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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

Buttery avocado and salted salmon paired with crunchy 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 making 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 elapse 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 his diet 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.