Table of ContentsView AllTable of ContentsNutritious SnacksSnacks for Weight LossSnacking Without HeartburnWhat to Avoid
Table of ContentsView All
View All
Table of Contents
Nutritious Snacks
Snacks for Weight Loss
Snacking Without Heartburn
What to Avoid
Reaching for a late-night snack may not be as harmful as once thought as long as it’s healthy. Research found that your snack’s quality and portion size matter more than the timing.
Nutrient-rich snacks under 340 calories are not associated with an increased health risk. High-calorie, low-nutrient snacks before bedtime may raise the risk of chronic diseases like cancer or diabetes.
Choosing healthy late-night snacks like Greek yogurt, berries, nuts, or popcorn can curb your hunger without sabotaging the healthy eating habits you’ve followed all day or triggeringheartburn.
1. Nuts
Nutsare rich in fiber, protein, healthy fats, vitamins, and minerals. Although nuts are high in calories, eating them regularly isn’t linked to weight gain and may even help with weight control.
Plus, they’re one of the best plant-based sources ofmelatonin, a hormone that helps regulate your sleep-wake cycle.Nuts with high melatonin content include:
Raw walnuts tend to have a higher melatonin content than their roasted counterparts.
Struggling to Sleep? These 11 Foods Could Help You Rest Better
2. Greek Yogurt With Berries
Low-fat, plainGreek yogurtis low in calories yet high in protein. One container of Greek yogurt has 92 calories and 16 grams (g) of protein.Most of the protein in Greek yogurt comes fromcasein, a slow-digesting protein that may help promote muscle recovery while you sleep.
Greek yogurt is also high in calcium, which research shows may affect sleep quality and keep bones strong.
Topping your yogurt with berries provides a bit of sweetness, plus antioxidants and other nutrients that may improve sleep. One study noted that people who consumed berries have a 10%–17% lower risk of short sleep duration (less than seven hours) than those not eating berries.
3. Eggs
Eggs are a convenient, easy-to-prepare source of protein. They’re also one of the best animal-based sources of melatonin andtryptophan, sleep-promoting hormones.Tryptophan is an essential amino acid that helps the body produceserotonin(known as the “feel-good hormone”), and melatonin, which supports sleep.
You can boil eggs ahead of time, enjoy them scrambled, or chop them into an egg salad for a make-ahead snack.
4. Cottage Cheese and Fruit
Cottage cheeseis rich in calcium and a good source of casein protein, which is easily digested and absorbed slowly. It’s also rich in tryptophan, making it a good option for a midnight snack.
One cup of low-fat cottage cheese provides 163 calories and 28 g of protein. Pair it with fruit and a few nuts for extra fiber and healthy fats for a balanced snack.
5. Banana and Nut Butter
In addition to tryptophan, the sugar in ripebananasmay help releaseinsulin, driving larger amino acids into muscle tissue. This makes it easier for tryptophan to cross the blood-brain barrier, where it can help produce serotonin and melatonin, both essential for sleep.
Pair a small banana with 1 tablespoon of almond butter for a healthy snack that has:
6. Vegetable Sticks With Hummus
Consider pairing vegetable sticks withhummusif you’re in the mood for a crunchy snack before bed. Chickpeas, the main ingredient in hummus, contain tryptophan andisoflavones, which have mild estrogen-like effects.Estrogenis known to play a role in regulating sleep. However, more studies are needed to link isoflavones and sleep.
Two tablespoons of hummus with fresh carrots provide:
7. Tart Cherry Juice
Tart cherry juice from Montmorencycherriesmay help improve sleep in people withinsomnia. It contains small amounts of melatonin, but researchers believe other compounds, particularly procyanidin B-2, may increase tryptophan availability, increasing its sleep-promoting effects.
An 8-ounce glass of 100% tart cherry juice contains 159 calories. If you decide to try it for sleep, be sure to choose a variety without added sugar to avoid unnecessary extra calories.
8. Cheese and Whole-Grain Crackers
Cheese and crackers balance protein, fiber, and whole grains to promote satiety.
Cheese contains tryptophan, which can help improve sleep quality. When choosing cheese before bed, opt for a low-fat version that contains lesssaturated fat, which is linked to poor sleep quality.
Five woven whole wheat crackers and one slice of low-fat cheddar cheese contain 158 calories and 9.6 g of protein.
9. Smoothie
Blend low-fat milk, bananas, oats, nut butter, and cinnamon to create a sleep-promoting smoothie. This combination provides fiber, calcium, and tryptophan, while thecinnamonadds a touch of warming spice. Watch your portion sizes, as the calories can add up quickly depending on how much of each ingredient you use.
10. Turkey Sandwich
Lean turkey meat is naturally high in protein, especially tryptophan. Pairing turkey withwhole-grain breadand mayonnaise made from olive oil will add complex carbs and healthy fats to satisfy you.To prevent feeling overly full, try cutting your sandwich in half and eating one half slowly before moving on to the other.
11. Oatmeal
One cup of cooked oatmeal contains:
12. Steamed Edamame
Edamame, an immature soybean, is high in tryptophan, protein, and fiber, making it a nutritious and satisfying snack that supports better sleep and overall health. It also contains isoflavones, which may boost sleep quality.
One-half cup shelled edamame provides:
13. Nut Butter and Jelly
Nut butter contains tryptophan, and pairing it with whole-grain bread and jelly adds carbs believed to help increase tryptophan uptake in the brain.
Nut butter provides healthy fats and protein, while whole-grain bread offers fiber and complex carbohydrates, which support steadyblood sugar levelsand longer-lasting fullness.The jelly adds a sweetness, making this a balanced and satisfying snack to enjoy before bed.
14. Avocado Toast
Avocadosprovide healthy fats and fiber, which, when paired with whole-grain toast, help stabilize blood sugar and keep you feeling full longer.
Research shows that daily avocado consumption for six months improved diet quality, sleep health, and blood lipids (cholesterol and triglycerides).
15. Unsweetened Cereal With Milk
Whole-grain cereal with milk is an ideal bedtime snack, offering protein, tryptophan, fiber, and slow-digesting carbs. Many whole-grain cereals also contain wheat and melatonin, which helps you fall asleep faster.
Nutritious Cereal ExamplesHigh-fiber,low-sugar cerealsthat pair well with milk at night include:Bob’s Red Mill Old Country Style Muesli CerealBran flakesEzekiel 4:9 Sprouted Whole Grain CerealFiber One OriginalGrape NutsKashi GoLean OriginalShredded wheat
Nutritious Cereal Examples
High-fiber,low-sugar cerealsthat pair well with milk at night include:Bob’s Red Mill Old Country Style Muesli CerealBran flakesEzekiel 4:9 Sprouted Whole Grain CerealFiber One OriginalGrape NutsKashi GoLean OriginalShredded wheat
High-fiber,low-sugar cerealsthat pair well with milk at night include:
16. Popcorn
Popcorn is a low-calorie, high-fiber snack that helps satisfy hunger. Two cups popped contain 2 g of protein and 2 g of fiber for just 62 calories.
To avoid extra calories, skip the butter, choose portion-controlled bags, or pop your own and measure it. Drizzle it witholive oiland sprinkle it with a pinch of salt and pepper to boost healthy fats and flavor.
A Word From VerywellEating nutrient-dense snacks packed with protein, fiber, and healthy fats helps you feel full until the morning. Additionally, foods rich in minerals like potassium, calcium, and magnesium may improve sleep quality.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Eating nutrient-dense snacks packed with protein, fiber, and healthy fats helps you feel full until the morning. Additionally, foods rich in minerals like potassium, calcium, and magnesium may improve sleep quality.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
Eating nutrient-dense snacks packed with protein, fiber, and healthy fats helps you feel full until the morning. Additionally, foods rich in minerals like potassium, calcium, and magnesium may improve sleep quality.
—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
Examples to Support Weight Loss
If your goal is weight loss, portion control is essential; even healthy snacks can add excess calories. Pairing whole, unprocessed, high-protein, and fiber-rich foods, like nuts with fruit or hummus with veggies, keeps you full longer and prevents overeating.
High-volume, low-calorie foods, like popcorn and berries, are ideal for weight loss because you can have a larger serving without consuming too many calories. Other late-night snacks to support weight loss include:
Which Midnight Snacks Won’t Give You Heartburn?
Late-night snacking less than three to four hours before bed is generally discouraged, as it can worsenheartburn. If you snack before bed, you’ll want to choose lean proteins, whole grains high in fiber, and low-acid fruits likeapples, bananas, and melons. All foods on our list, except cherry tart juice, are heartburn-friendly.
Sleeping with your head elevated at least six inches can also help to minimize heartburn after late-night snacking. This helps prevent digested food from backing up into your esophagus.
What Causes Late-Night Food Cravings?Boredom, lack of sleep, undereating, and stress can trigger midnight cravings. Restricting certain foods may also increase cravings later in the day.To avoidfeeling hungry at night:Eat balanced meals throughout the dayGet adequate sleepManage stressStay hydrated
What Causes Late-Night Food Cravings?
Boredom, lack of sleep, undereating, and stress can trigger midnight cravings. Restricting certain foods may also increase cravings later in the day.To avoidfeeling hungry at night:Eat balanced meals throughout the dayGet adequate sleepManage stressStay hydrated
Boredom, lack of sleep, undereating, and stress can trigger midnight cravings. Restricting certain foods may also increase cravings later in the day.To avoidfeeling hungry at night:
Late-Night Snacks to Skip
Consuming certain foods close to bedtime can cause digestive discomfort and heartburn, disrupting sleep. Commonheartburn triggersinclude:
Refined carbohydrates and sugary foods like chips, candy, and ice cream can also cause fluctuations in blood sugar levels, potentially disrupting your sleep cycle.
It’s best to stop consuming alcohol at least four hours before bedtime. Drinking too close to the time you go to sleep can lead to disrupted sleep and frequent awakenings.
Summary
If you are hungry at night, choosing healthy snacks like Greek yogurt, fruit, nuts, or whole grains instead of chips, sweets, and fried foods can satisfy your hunger without affecting your health.
As a general rule, aim for snacks under 340 calories. If you’re trying to lose weight, low-calorie snacks like popcorn and berries are great options to keep you full without overeating.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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