Nighttime eating offers health benefits when you choose nutritious snacks. Some snacks can improve your sleep and stabilize your blood sugar.

 

1. Tart Cherries

Tart cherries have melatonin, a hormone made in the brain that helps manage the body’s sleep-wake cycles.1 They’re also rich in antioxidants and anti-inflammatory compounds that can support a restful night of sleep.2

Drinking tart cherry juice before bed may offer sleep benefits.1

 

2. Kiwi

Kiwis contain melatonin and serotonin, which are essential hormones in the sleep-wake cycle.3 They’re also rich in antioxidants, including vitamins C and E, that help reduce inflammation often associated with poor sleep.4

Kiwi is low in calories, but its high fiber content can help keep you full throughout the night. One cup of sliced kiwi provides 110 calories with 5 grams of fiber.5

 

3. Oatmeal

Oatmeal is a great way to get complex carbohydrates and plant-based proteins. A half-cup serving provides 4.5 grams of fiber and approximately 5 grams of protein, which helps you stay full through the night and supports quality sleep.6

 

4. Sliced Apple With Almond Butter

Apple slices can be a great late-night snack, especially when combined with nut butter. Apples are a rich source of fiber, while almond butter provides protein and healthy fats.78

Apples are easy on your digestive system, which lowers the risk of nighttime digestive discomfort. The satisfying crunch of a crisp apple combined with almond butter’s smooth, creamy texture helps satisfy hunger and cravings before bed.9

 

5. Greek Yogurt and Honey

A small cup of plain, non-fat Greek yogurt drizzled with honey can offer protein and help satisfy sweet cravings without the excessive calories of many desserts.10 Yogurt also contains tryptophan, an amino acid that helps produce serotonin and melatonin.11

Adding a drizzle of honey can increase tryptophan’s impact on the brain.1213

 

6. Crackers and Cheese

Combine one serving of whole-grain crackers for fiber with an ounce of cheddar cheese for protein.1415

The satisfying crunch of the crackers complements the soft texture of the cheese, which provides an enjoyable snack that satisfies hunger and contributes to your nutritional needs.

 

7. Banana and Peanut Butter

Bananas are a nutrient-dense carbohydrate that may prevent muscle cramps. Peanut butter provides protein and healthy fats.1617 The fats take longer to digest, which keeps you full overnight.18

 

8. Cottage Cheese and Berries

Cottage cheese is an excellent source of protein, with almost 12 grams of protein in a 4-ounce serving.19 It’s especially rich in casein, a slow-digesting milk protein.20

Mixing a handful of berries into cottage cheese adds a hint of sweetness and creates a nutrient-dense, satisfying snack for the end of your day. Berries are low in calories but rich in vitamins, antioxidants, and fiber, which can support overall health.

 

9. Mixed Nuts

Mixed unsalted or low-sodium nuts can be an excellent nighttime snack choice due to their magnesium and healthy fat content. Including nuts in a well-balanced diet offers many health benefits, such as improved digestive health.21

Many nuts, such as almonds and walnuts, are rich in tryptophan and melatonin.22 Both may support a healthy sleep-wake cycle, especially when you eat them before bedtime.

 

10. Protein Smoothie

A protein-rich smoothie can combine protein with other essential nutrients to satisfy hunger and support quality sleep.23

Adding high-protein ingredients like Greek yogurt or whey protein powderis a convenient and effective way to boost the protein content.

 

11. Whole Wheat Wrap With Hummus

Whole wheat wraps are an excellent source of complex carbohydrates and fiber. Both regulate blood sugar levels and satisfy hunger.24

Hummus is rich in plant-based protein.25 Adequate sleep and sufficient protein are critical for muscle tissue repair. Your body needs these amino acids to regenerate and maintain bone, fat, and muscle tissues.26

 

12. Pumpkin Seeds

Pumpkin seeds are an excellent source of magnesium and tryptophan, which have been linked to improved sleep.27 A 1-oz serving of pumpkin seeds provides 168 micrograms of magnesium, which is 40% of the Daily Value (DV).2829

A magnesium deficiency may affect sleep quality.30 However, more studies are needed to understand magnesium’s role in sleep.

Pumpkin seeds also contain healthy fats and protein to satisfy hunger throughout the night.

 

13. Edamame

Edamame (fresh, unripe soybeans) are rich in isoflavones. This compound closely resembles estrogen in humans, which plays an important role in sleep.31 Getting more isoflavones may improve the quality of your sleep and how long you sleep.32

 

14. Chia Seed Pudding

Chia seeds are rich in alpha-linolenic acid (ALA), which may help improve sleep, lower depressive symptoms, and fight inflammation.3333

ALA is an essential fatty acid, so your body can’t produce it. You must get ALA from the food you eat. Many people fall short of their ALA needs.34

To make chia seed pudding, you can combine chia seeds with milk or a dairy-free alternative and let them soak until a gel-like consistency forms. You may enjoy it alone or add yogurt, berries, or flaxseed to increase its nutritional value and support a good night’s sleep.

 

15. Chamomile Tea

Chamomile tea is renowned for its calming properties and sedative effects, which many experts attribute to its apigenin content.35

Apigenin is a natural compound that attaches to parts of the brain and helps slow body movement. It has been used to help treat sleep disorders and ease anxiety.36

Chamomile tea is also naturally caffeine-free, so it’s less likely to disrupt your body’s natural sleep cycle.