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.