What are the best snacks to eat before bed. How can late-night eating affect weight control. Which foods contain compounds that may improve sleep quality. What are some nutritious options under 200 calories for nighttime snacking.

The Science Behind Late-Night Snacking

Late-night snacking has been a topic of debate in the nutrition world. While some argue against eating after dark, others believe that a small, nutrient-rich snack can be beneficial. Recent scientific evidence suggests that consuming food too late at night might make weight control more challenging. However, if you’re genuinely hungry, a snack under 200 calories is generally acceptable.

Interestingly, some snacks contain compounds that may enhance sleep quality. This dual benefit of satisfying hunger and potentially improving sleep makes choosing the right late-night snack crucial.

Tart Cherries: A Sleep-Promoting Superfruit

Tart cherries, such as Montmorency, have gained attention for their potential sleep-enhancing properties. These fruits are not only delicious but also pack a nutritional punch.

• Rich in anti-inflammatory compounds
• May protect against conditions like arthritis and heart disease
• Contains melatonin, a sleep-promoting hormone

A recent study involving older adults with insomnia found that drinking 8 ounces of 100% tart cherry juice twice daily resulted in nearly 1.5 hours more sleep compared to a placebo group. This effect is attributed to the presence of procyanidin B-2, which protects tryptophan, an amino acid used by the body to produce melatonin.

Calorie-wise, tart cherries are a reasonable choice for late-night snacking:

• 8 oz (240 ml) of 100% tart cherry juice: 159 calories
• 1/4 cup (40 g) of dried tart cherries: 133 calories

Banana and Almond Butter: A Nutrient-Dense Duo

The combination of a small banana and a tablespoon of unsweetened almond butter creates a delicious and nutritious late-night snack. This pairing not only satisfies your taste buds but may also contribute to better sleep.

How does this snack potentially improve sleep quality?

1. Bananas are rich in serotonin, which the body can convert to melatonin
2. Almonds and almond butter provide melatonin
3. Both foods are good sources of magnesium, linked to improved sleep

A study involving healthy men showed a significant increase in melatonin blood levels within two hours of consuming two bananas. This 190-calorie snack offers a balance of nutrients that may support your body’s natural sleep-wake cycle.

Kiwi: The Unexpected Sleep Aid

Kiwi, with its unique fuzzy exterior and sweet-tart flavor, is emerging as a potential natural sleep aid. This low-calorie fruit packs a significant nutritional punch:

• Two kiwis contain only 84 calories
• Provides 4 g of fiber
• Offers 142% of the recommended daily intake of vitamin C

A small study involving 24 adults with sleep difficulties yielded promising results. Participants consumed two kiwis one hour before bedtime for a month. The outcomes were impressive:

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

These benefits may be attributed to kiwi’s high serotonin content, a neurotransmitter that promotes relaxation and helps curb carb cravings. While larger studies are needed to confirm these findings, kiwi remains a nutritious and low-calorie option for late-night snacking.

Protein-Rich Smoothies: Muscle Support and Sleep Enhancement

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

A simple yet effective recipe combines:

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

This tropical treat contains only about 160 calories and provides several sleep-promoting benefits:

1. Milk is rich in tryptophan, used by the body to produce serotonin and melatonin
2. Pineapple has been shown to boost melatonin levels
3. The protein content supports muscle repair during sleep

Goji Berries: Ancient Superfood for Modern Sleep Needs

Goji berries, with their vibrant red-orange color, have been used in traditional Chinese medicine for centuries. These sweet-tart berries are not only packed with nutrients but may also offer sleep-enhancing properties.

What makes goji berries a potential aid for better sleep?

• Rich in melatonin, the hormone that regulates sleep-wake cycles
• Contains complex carbohydrates that can help stabilize blood sugar levels
• Provides a good source of magnesium, linked to improved sleep quality

A small study found that participants who consumed goji berry juice reported improved energy, better sleep quality, and increased ease of awakening. While more research is needed to confirm these effects, goji berries remain a nutrient-dense option for late-night snacking.

Greek Yogurt with Berries: Protein-Packed and Antioxidant-Rich

Greek yogurt paired with fresh berries creates a delicious and nutritious late-night snack that may support better sleep. This combination offers a balance of protein, carbohydrates, and essential nutrients.

Why consider Greek yogurt with berries before bed?

1. Greek yogurt is high in protein, which can help with muscle repair and satiety
2. Contains calcium, which aids in the production of melatonin
3. Berries provide antioxidants and natural sugars to stabilize blood sugar levels
4. The combination may help reduce nighttime acid reflux

A typical serving of 1/2 cup Greek yogurt with 1/2 cup mixed berries contains approximately 150-200 calories, making it an ideal late-night snack. The protein in Greek yogurt can help curb hunger, while the berries offer a sweet taste without excessive sugar.

Hummus with Vegetables: Fiber-Rich and Satisfying

Hummus, a Middle Eastern dip made from chickpeas, tahini, olive oil, and lemon juice, paired with fresh vegetables creates a satisfying and nutritious late-night snack. This combination offers a range of benefits for those seeking a healthy option before bed.

What makes hummus with vegetables an excellent choice for late-night snacking?

• High in fiber, promoting feelings of fullness and aiding digestion
• Contains complex carbohydrates that help stabilize blood sugar levels
• Rich in vitamins and minerals, including folate and magnesium
• Provides a good balance of protein and healthy fats

A serving of 2 tablespoons of hummus with 1 cup of mixed vegetables typically contains around 150-200 calories. This snack not only satisfies hunger but also provides sustained energy without causing a spike in blood sugar levels that could disrupt sleep.

Oatmeal with Nuts: Comfort Food for Better Sleep

While often considered a breakfast food, a small bowl of oatmeal can be an excellent late-night snack. When paired with a sprinkle of nuts, it creates a comforting and nutritious option that may promote better sleep.

How does oatmeal with nuts potentially improve sleep quality?

1. Oats are rich in melatonin, the hormone that regulates sleep-wake cycles
2. Contains complex carbohydrates that can help you feel sleepy
3. Nuts provide magnesium and healthy fats, both linked to improved sleep
4. The combination offers a good balance of protein and fiber

A small serving of 1/4 cup dry oats prepared with water or milk, topped with 1 tablespoon of chopped nuts, contains approximately 150-200 calories. This warm and comforting snack can help satisfy hunger while potentially supporting better sleep quality.

Hard-Boiled Eggs: Protein-Rich and Versatile

Hard-boiled eggs make for an excellent late-night snack due to their high protein content and versatility. They’re easy to prepare in advance and can be eaten alone or paired with whole-grain toast for a more substantial snack.

Why consider hard-boiled eggs as a late-night snack option?

• High in protein, promoting satiety and muscle repair
• Contains tryptophan, which aids in the production of serotonin and melatonin
• Rich in vitamins and minerals, including vitamin D and B12
• Low in calories, with one large egg containing only about 70 calories

A snack of one or two hard-boiled eggs provides a good amount of protein without excess calories. If paired with a small piece of whole-grain toast, this snack offers a balance of protein and complex carbohydrates that may support better sleep.

Cottage Cheese with Fruit: Protein and Natural Sweetness

Cottage cheese paired with fresh fruit creates a balanced and satisfying late-night snack. This combination offers a good mix of protein, carbohydrates, and essential nutrients that may support better sleep and muscle recovery.

What makes cottage cheese with fruit an ideal late-night snack?

1. High in casein protein, which is slowly digested and may support muscle recovery during sleep
2. Contains tryptophan, an amino acid that aids in the production of sleep-promoting hormones
3. Fruit provides natural sugars and fiber, helping to stabilize blood sugar levels
4. The combination offers a good balance of nutrients without excess calories

A serving of 1/2 cup low-fat cottage cheese with 1/2 cup mixed berries or sliced peaches typically contains around 150-200 calories. This snack not only satisfies hunger but may also contribute to better sleep quality and muscle recovery overnight.

Whole Grain Toast with Nut Butter: Complex Carbs and Healthy Fats

A slice of whole grain toast spread with a thin layer of nut butter creates a satisfying and nutritious late-night snack. This combination offers a good balance of complex carbohydrates and healthy fats that may support better sleep.

How does whole grain toast with nut butter potentially improve sleep quality?

• Whole grains contain complex carbohydrates that can help you feel sleepy
• Nut butter provides healthy fats and protein, promoting satiety
• Contains magnesium, which has been linked to improved sleep quality
• The combination may help stabilize blood sugar levels overnight

A snack consisting of one slice of whole grain toast with 1 tablespoon of nut butter typically contains around 150-200 calories. This option not only satisfies hunger but may also support better sleep through its nutrient composition.

Herbal Tea: Calming and Hydrating

While not a food, herbal tea can be an excellent addition to a late-night snack routine. Many herbal teas offer calming properties that may promote relaxation and better sleep quality.

What makes herbal tea a beneficial late-night option?

1. Caffeine-free, ensuring it won’t interfere with sleep
2. Certain blends, such as chamomile, valerian root, and lavender, have been associated with improved sleep quality
3. Provides hydration without added calories
4. The ritual of drinking warm tea can be relaxing and signal to the body that it’s time to wind down

Herbal tea can be enjoyed on its own or paired with any of the previously mentioned snacks. It’s important to choose caffeine-free varieties to avoid potential sleep disruptions. Some popular sleep-promoting herbal teas include chamomile, valerian root, passionflower, and lemon balm.

Choosing the Right Late-Night Snack for You

When selecting a late-night snack, it’s essential to consider your individual needs and preferences. While the options mentioned above are generally healthy choices, the best snack for you may depend on various factors:

• Your overall diet and nutritional needs
• Any food sensitivities or allergies
• Your sleep patterns and quality
• Your activity level and exercise routine
• Personal taste preferences

It’s also important to pay attention to portion sizes and total calorie intake, especially if you’re trying to maintain or lose weight. Aim for snacks that are around 150-200 calories and provide a good balance of nutrients.

If you consistently find yourself hungry late at night, it may be worth examining your overall eating patterns. Ensuring you’re consuming balanced meals throughout the day can help reduce the need for late-night snacking.

Remember that while these snacks may potentially improve sleep quality, they should be part of an overall healthy lifestyle that includes good sleep hygiene practices. This includes maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring your sleep environment is comfortable and conducive to rest.

By choosing nutrient-rich, balanced snacks and paying attention to your body’s needs, you can satisfy late-night hunger while potentially supporting better sleep and overall health. As with any dietary changes, it’s always a good idea to consult with a healthcare professional or registered dietitian if you have specific health concerns or questions about your late-night eating habits.

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.

The Best Foods to Eat and What to Avoid

When it comes to good health, factors like diet, physical activity, stress, and sleep are all connected.

That said, it’s not surprising that what you eat can affect your nighttime rest.

While the foods you eat throughout the day may have some impact on your sleep, your best chance to snack your way to better shuteye is just before you turn in.

Eating the right foods (or combination of foods) in the evening hours could mean the difference between fitful and restful sleep.

Find out why and how foods can help you sleep, plus 15 bedtime snacks that may help send you snoozing.

The link between foods and sleep comes down to what’s in what you eat.

According to a 2016 study, blood levels of micronutrients like magnesium, iron, and zinc, for example, have been linked with longer sleep duration.

A 2021 study showed that fats like omega-3 fatty acids can reduce the time it takes to fall asleep.

According to research from 2016, higher-protein diets may also contribute to improved sleep quality.

For some people, a racing mind or feelings of anxiety are the cause of insomnia.

An older 2008 study noted that serotonin-rich foods may be especially helpful in that case, since serotonin may be involved in regulating an anxious mood.

If you’ve ever heard that turkey makes you sleepy, you’re probably familiar with the effects of tryptophan. This amino acid converts to serotonin and melatonin, which both help the body relax.

Just like some foods can promote sleep, others can disrupt it.

You probably know that foods like coffee and energy drinks aren’t great nightcaps due to caffeine and common energizers like ginseng and yerba mate.

These aren’t the only choices to avoid before bed.

Eating spicy or acidic foods shortly before bed may cause indigestion or acid reflux, which could keep you tossing and turning.

Another culprit is sugary foods. Research from 2020 found that a high-glycemic index diet, or one high in sugar, is linked to a higher risk of insomnia.

“Eating foods high in sugar right before bed could make you feel sleepy, making it easier to fall asleep, but will also increase the chances of a restless night’s sleep,” says Kelsey Lorencz, RDN and founder of Graciously Nourished.

This is due to a sharp rise in blood sugar that releases insulin and other hormones to help bring blood sugar back down. This hormonal activity can disrupt sleep.

When hunger strikes at night, head to the kitchen for any of these pro-sleep snacks. Just note that eating too close to climbing into bed could backfire.

“Do your best to avoid eating close to bedtime,” says Rebecca Robbins, PhD, sleep expert for Oura sleep tracking devices. Robbins recommends finishing a snack at least one hour before hitting the hay.

Tart cherry juice smoothie

Some small 2018 and 2010 studies found that drinking tart cherry juice could help reduce insomnia. The second study suggests drinking two 8-ounce servings a day in the morning and evening.

You might not like the mouth-puckering taste of tart cherry juice on its own, but using it in a smoothie with yogurt and a lower-glycemic sweetener like maple syrup can add a bit of appeal.

Pro tip: Sprinkle in some flaxseeds for extra omega-3 fats.

Smoked salmon cream cheese rollups

Salmon contains the highest omega-3’s of most fish in the sea. Since these healthy fats may improve sleep efficiency, it’s a good idea to let them swim into your diet pre-bedtime.

Try spreading a layer of cream cheese on a tortilla and topping with smoked salmon. Then roll it and slice it into bite-sized pieces.

Whole grain toast with peanut butter

Keep it simple at bedtime with a tablespoon of peanut butter on whole-grain toast.

“This magnesium-rich snack will help keep you full throughout the night without spiking your blood sugar,” says Lorenz.

Blueberry-almond oatmeal

You might associate oatmeal with breakfast, but don’t discount it as a nighttime snack! Lorenz recommends a bowl of oats with berries before bed.

“Oats are a good source of tryptophan, which helps your body to produce melatonin to support a natural sleep cycle,” she says. “Sweeten oatmeal with berries for a fiber-rich, sweet bedtime snack that will produce a gradual rise and fall in blood sugar while you snooze.”

It’s also a good idea to add a handful of walnuts to boost your omega-3 fatty acids and protein, plus they can help prevent blood sugar levels from dropping too low.

Tuna cucumber bites

Canned tuna may be a humble snack, but it contains plenty of sleep-promoting omega-3s. It’s also a source of vitamin B6, which assists in the production of melatonin.

Mix some with a little mayo and spread it on cucumber slices for a light, crunchy snack.

Kiwi slices

Sweet dreams are made of… kiwi? It’s possible!

A 2011 study of 24 subjects found that eating two kiwi fruits one hour before bed for four weeks helped subjects fall asleep faster and stay asleep longer.

Handful of pistachios

Go nuts to go to sleep! According to a 2017 study, pistachios contain more melatonin than any other nut.

Try snacking on a handful an hour or so before bed.

Cashew trail mix

Like pistachios, cashews are rich in melatonin. Plus, they boast another bonus: They’re a good source of magnesium.

Create a trail mix with cashews, dried cranberries, almonds, or any of your favorite nuts and dried fruits.

Avocado toast

Avo toast makes a snack that’s both filling and potentially sleep-inducing.

Avocados’ magnesium and potassium content are a one-two punch for promoting rest. Some research has shown that, in some populations, a potassium deficiency could disturb sleep.

Spinach egg bites

Spinach and eggs may be a powerful combo for better sleep. The magnesium in spinach promotes relaxation, while its vitamin B6 is a co-factor in converting tryptophan to serotonin. Eggs, meanwhile, are high in melatonin.

To make spinach egg bites, follow these steps:

1. Whisk 6 eggs, a splash of milk, and a pinch of salt.
2. Stir in ¾ cups of cooked spinach.
3. Divide among greased muffin cups.
4. Bake at 400°F for 15-20 minutes or until set.

Almond butter crackers

Like cashews and pistachios, almonds are another nut with bedtime benefits. They contain melatonin and magnesium to contribute to better rest.

Enjoy a schmear of almond butter on whole grain crackers for a little something creamy and crunchy before bed.

Chamomile tea with warm milk

“Drinking chamomile tea before bed is a great way to reduce anxiety symptoms and support a good night of sleep,” says Lorenz. Chamomile is particularly rich in the antioxidant apigenin, which works like an antidepressant and antianxiety agent to inhibit monoamine oxidases (MAO’s).”

According to a 2022 study on animal models, inhibiting MAO increases the level of monoamines, like serotonin, in the brain, which is associated with a reduction in depressive symptoms.

Add a splash of warm milk to your steaming cup for a soothing, creamy texture and a bit of healthy fat.

Tart cherry juice mocktail

Alcohol can disrupt your sleep, but a mocktail of tart cherry juice, OJ, and sparkling water makes an ideal nighttime tonic.

Warm smoothie bowl

“A smoothie with yogurt, spinach, fruit, and peanut butter can be a great magnesium-rich bedtime snack,” Lorenz recommends.

Even better: Try it as a warm smoothie bowl by heating it up in the microwave for a minute or so. You may find the cozy warmth especially calming.

Cherry pumpkin seed smoothie

Get creative with your smoothie-making with a mix of yogurt, pumpkin seeds, and cherries.

“The magnesium from the pumpkin seeds, vitamin D from the yogurt, and melatonin found in sweet cherries will support a good night’s rest,” says Lorenz.

Coffee and tea

It’s probably clear why caffeinated drinks like coffee and tea aren’t your ideal bedfellows.

Caffeine is well known for its stimulating effects. Besides their caffeine content, acidic beverages like coffee can also cause nighttime heartburn in more sensitive people.

Sweets

With their high sugar content, sweets like cookies, pastries, and cakes may disrupt your insulin levels, leading to a restless night.

Energy drinks

Downing an energy drink too close to turning in won’t do your sleep any favors.

These beverages often contain caffeine and herbal stimulants designed to keep you awake, not put you to sleep.

Spicy or heavy foods

Save the fiery curry and zippy salsa for lunch or dinner time—not bedtime. Eating spicy foods stimulates the production of stomach acid, which can result in acid reflux that disrupts rest.

Steer clear of heavy, high calorie foods like fried food, red meats, and more than a small serving of cheese. These take time to digest and could cause indigestion if eaten just before laying down.

If you routinely struggle with insomnia, talk to your doctor or a sleep expert to rule out the possibility of a sleep disorder.

In the meantime, you can find helpful information on sleep disorders from the National Sleep Foundation.

If anxiety is what keeps you up at night, the Anxiety and Depression Association of America offers numerous resources.

Get the facts with these commonly asked questions.

What are the best foods to eat for good sleep at night?

Everyone may respond somewhat differently to various foods, but some of the best to eat before bed include:

• kiwi
• tree nuts, like pistachios and almonds
• tart cherries or their juice
• oatmeal with berries and nuts
• chamomile tea with milk

What foods should you avoid to sleep well at night?

Before bed, it’s best to steer clear of high-caffeine foods and beverages, spicy or heavy foods, and anything high in simple sugars.

What foods can babies, toddlers, and kids eat at night to sleep better?

If your baby is eating solid foods, try offering pureed magnesium-rich veggies like spinach or spoon-feeding them a smoothie. Toddlers can snack on foods cut into appropriate portion sizes (though they should not eat whole nuts, since they’re a choking hazard). Older kids are free to eat any of the foods on the list above.

What chemicals in foods make you sleepy?

Not all chemicals in food are bad! Melatonin, serotonin, and tryptophan have all been linked to promoting feelings of sleepiness.

What are the best foods for insomnia and anxiety at night?

A warm beverage may be the best choice to soothe anxiety and prevent insomnia. Like a warm bath, the sensation of heat often helps wash away the worries of the day.

Choose chamomile tea for its calming antioxidants, and add a splash of milk if you prefer a creamy taste. The extra fat will help too!

What fruits can help you sleep at night?

Kiwi and tart cherries have the strongest body of research to show their sleep-inducing effects.

The right snacks before bed could make a significant difference to your rest – but remember that an overall pattern of healthy eating is important too.

“Good nutrition is tied to good sleep – eating plenty of fruits and vegetables, lean protein, and staying hydrated all contribute to our general health and our sleep health,” says Robbins.

Choose your bedtime snacks wisely to set yourself up for sleep success.

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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.