What are the best healthy late-night snacks to eat before bed? Find out the benefits of snacks like tart cherries, bananas, kiwi, and more that can help you sleep better.

Tart Cherries: Nature’s Sleep Aid

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. They have anti-inflammatory benefits and may protect against conditions like arthritis and heart disease. 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. Tart cherries contain a relatively small amount of the sleep-promoting hormone melatonin, but they also contain the phytochemical procyanidin B-2, which is thought to protect the amino acid tryptophan in your blood, allowing your body to use it to make melatonin.

Bananas and Almond Butter: A Winning Combination

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. One study in healthy men found a more than 4-fold increase in melatonin blood levels within 2 hours of eating two bananas. 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. Almonds and almond butter supply some melatonin as well, and they’re also a good source of healthy fats, vitamin E, and magnesium, which has been linked to good sleep.

Kiwis: A Surprising Sleep Booster

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. In addition, kiwis may help you sleep better. In a small study involving 24 adults with sleep difficulties, participants ate two kiwis one hour before bed every night. 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. 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.

Protein-Rich Smoothies for Muscle Repair

Eating a protein-rich snack before bed could support muscle repair and help slow down age-related muscle loss, particularly if you exercise routinely. 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. Milk is rich in tryptophan, which your body uses to make both serotonin and melatonin, aiding sleep. Pineapple also boosts melatonin levels.

Goji Berries: A Nutritious Nighttime Snack

The red-orange color of these sweet-tart berries hints at their impressive nutritional profile. Goji berries are packed with antioxidants, vitamins, and minerals. They also contain compounds that may help regulate melatonin production and improve sleep quality. A study of 50 healthy adults found that those who consumed goji berry juice for 14 days reported better sleep, including falling asleep faster and feeling more refreshed upon waking. Enjoy a handful of goji berries as a nutrient-dense late-night snack.

Edamame: A Satisfying and Healthy Choice

These young, green soybeans are a great late-night snack option. One cup (155 grams) of edamame has just 189 calories but provides a hefty 17 grams of protein, 8 grams of fiber, and a variety of vitamins and minerals. Edamame is a good source of the amino acid tryptophan, which can increase serotonin and melatonin levels to promote relaxation and better sleep. Plus, the protein and fiber in edamame can help keep you feeling full and satisfied until morning.

Dark Chocolate: A Treat with Benefits

A small serving of dark chocolate can be a delightful late-night snack. Look for dark chocolate that contains at least 70% cocoa, as it has a higher concentration of sleep-promoting compounds like serotonin, tryptophan, and magnesium. One ounce (28 grams) of dark chocolate with 70-85% cocoa contains around 170 calories and may help increase melatonin production to improve sleep quality. Just be mindful of portion sizes, as dark chocolate is still high in calories and fat.

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.

5 snacks to 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.