15 Snacks To Eat When You’re Hungry Before Bed

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Medically reviewed by Barbie Cervoni, RDMedically reviewed by Barbie Cervoni, RD

Nighttime eating has earned a bad rap, but healthy bedtime snacks may offer various health benefits when included in a well-balanced diet.

If you’re feeling hungry, a light snack before bed can help satiate that hunger and prevent it from disrupting your sleep. It can also help stabilize blood sugar levels before bed and close the gap on nutrient needs you may not have met during the day.

While you don’t need to eat before bed if you’re not feeling hungry, foods rich in melatonin, tryptophan, and various vitamins and minerals can support a restful sleep. For example, Greek yogurt, nut butter, fruits, and whole grains contain essential nutrients that enhance relaxation and promote restfulness.

1. Tart Cherries

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Tart cherries’ sweet flavor and juicy texture make for a satisfying way to curb late-night hunger cues. They have melatonin, which is a hormone produced in the brain that helps manage the body’s sleep-wake cycles. Tart cherries are also rich in antioxidants and anti-inflammatory compounds that can support a restful night of sleep.

According to research, drinking tart cherry juice before bed may offer sleep benefits. That said, it’s important to be mindful of portion sizes since many brands include added sugars in their tart cherry juice.

2. Kiwi

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

Kiwi is low in calories, but its high-fiber content can help keep you full overnight. One cup of sliced kiwi provides a modest 110 calories with an impressive 5 grams (g) of fiber.

3. Oatmeal

Oatmeal is a great way to add complex carbohydrates and plant-based proteins in the morning, but it’s also an excellent late-night snack option. A warm bowl of oatmeal is a comforting snack, and it’s rich in fiber, helping you stay full through the night and supporting quality sleep. A half-cup serving of hot cereal provides 4.5 g of fiber and approximately 5 g of protein.

Some research has found eating oatmeal before bed may support healthy sleep. One study found that athletes with a higher whole grain intake experienced fewer sleep issues, linking whole grains with improved sleep. That said, more studies are needed to really understand oatmeal’s effects on sleep quality.

4. Sliced Apple With Almond Butter

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Apple slices can be a great late-night snack, especially when combined with nut butter. Together, they provide a good balance of all three macronutrients (i.e., fats, proteins, and carbohydrates). Apples are a fiber-rich carbohydrate source, while almond butter provides protein and healthy fats.

Apples are a light snack, making them easy on your digestive system and minimizing the risk of digestive discomfort in the night. Plus, the satisfying crunch of a crisp apple combined with almond butter’s smooth, creamy texture helps satiate hunger cues and cravings before bed.

Nut butter is dense in calories, so keep an eye out for how much of it you’re consuming.

5. Greek Yogurt and Honey

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Greek yogurt is a versatile dairy product that pairs well with many other foods. A small cup of Greek yogurt drizzled with local honey can be a nutritious and delicious late-night snack. The yogurt’s protein content and minimal added sugars can help satisfy sweet tooth cravings without the excessive calories of many desserts.

Yogurt is well-known for its tryptophan content, an amino acid essential to serotonin and melatonin production. Adding a drizzle of honey provides a small portion of carbs and can actually increase tryptophan’s impact on the brain.

Research has found a potential link between carbohydrate intake and improved tryptophan availability. That means that Greek yogurt and honey may have an effect in helping you fall asleep and stay asleep. That said, more studies are needed.

6. Crackers and Cheese

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Crackers and cheese are a timeless combination. Whole-grain crackers are a good source of fiber, while cheese slices provide protein. The satisfying crunch of the crackers complements the soft texture of the cheese, providing an enjoyable snacking experience that satisfies hunger and contributes to your nutrition needs.

7. Banana and Peanut Butter

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A banana slathered with peanut butter is the perfect balance of salty and sweet and can be an excellent bedtime snack. Bananas are a nutrient-dense carbohydrate, while peanut butter provides protein and healthy fats. The healthy fat in the peanut butter takes longer to digest, keeping you full overnight.

If you are watching your weight or need to count carbohydrates for a condition like diabetes, it’s important to note that one small banana provides 90 calories and 23 g of carbs, while one tablespoon (tbsp) of reduced-sodium peanut butter provides 94 calories and 8 g of fat.

8. Cottage Cheese and Berries

Cottage cheese is a nutrient-dense food. It’s an excellent source of protein and pairs well with many foods, including berries. A 4-ounce (oz) serving of low-fat cottage cheese provides 92 calories and almost 12 g of protein.

Cottage cheese is rich in casein, a coagulated milk protein often called upon for its slow-digesting properties.

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

9. Mixed Nuts

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Mixed nuts can be an excellent nighttime snack choice due to their magnesium and healthy fat content. Research has shown that including nuts in a well-balanced diet offers many health benefits, such as improved gastrointestinal health.

Many nuts, such as almonds and walnuts, are rich in tryptophan and melatonin. Introducing these compounds to your system before bedtime may support a healthy sleep-wake cycle. Monitor your portion sizes and opt for unsalted options when possible, as poor sleep may increase inflammation.

10. Protein Smoothie

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A protein-rich smoothie offers many health benefits and may be an ideal bedtime snack for some. It combines protein with other essential nutrients to satisfy hunger and support quality sleep. Research suggests that a low-protein diet, where protein constitutes less than 16% of total energy intake, could be linked to poor sleep patterns.

Including ingredients like Greek yogurt or whey protein powder is a convenient and effective way to boost the protein content of an evening smoothie.

11. Whole Wheat Wrap With Hummus

A whole wheat tortilla wrap with hummus spread offers a balance of nutrients before laying in bed. Together, they create a light snack, free from heavy greases and other hard-to-digest components. Whole wheat wraps are an excellent source of complex carbohydrates and fiber, helping to regulate blood sugar levels and satiate hunger, while hummus is rich in plant-based protein.

Protein plays a crucial role in overall health while the body is at rest. Adequate sleep and sufficient protein are critical for muscle tissue repair. It’s essential to provide the body with the amino acid building blocks it needs to regenerate and maintain bone, fat, and muscle tissues.

12. Pumpkin Seeds

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

While more studies are needed to understand the extent of magnesium’s role in sleep hygiene, current research indicates that magnesium deficiency can affect sleep quality.

Pumpkin seeds also contain healthy fats and protein to satisfy hunger throughout the night. They can be enjoyed on their own or paired with other fresh ingredients, such as apple slices or a small serving of granola.

13. Edamame

Edamame, or fresh, unripe soybeans, offer many nutritional benefits and may be a great late-night snack. Soybeans are rich in isoflavones, a compound that closely resembles estrogen in humans, which plays a crucial role in sleep duration and quality. Research indicates that a higher intake of isoflavone may positively affect sleep, improving duration and quality.

Edamame can be purchased fresh or frozen and paired with various ingredients to create a well-balanced snack. The beans can be pureed into a favorite hummus recipe or enjoyed with different types of dried fruit.

14. Chia Seed Pudding

Chia seeds are rich in alpha-linolenic acid (ALA), making them a powerful food to consume before bedtime. Research has linked ALA to improved sleep patterns, highlighting its role in improving sleep duration for those getting fewer than five hours of sleep each night.

ALA is an essential fatty acid, meaning your body can’t produce it, so it must be obtained through dietary intake. Many people fall short of their ALA needs despite its role in elevating melatonin levels, decreasing depressive symptoms, and fighting inflammation.

Chia seed pudding is simple to make. Combine chia seeds with milk or a dairy-free alternative and allow them to soak until they form a gel-like consistency. Depending on taste preference, you can add yogurt, berries, or flaxseed to increase its nutritional value and further support a good night’s sleep.

15. Chamomile Tea

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If eating solid food before bed doesn’t sound appetizing, a cup of hot eat may be a soothing option. Chamomile tea is renowned for its calming properties and sedative effects, which many experts attribute to its apigenin content. Apigenin is a flavonoid that binds to receptors in the brain to decrease locomotor activity. It’s long been used to help treat sleep disorders and may help help alleviate anxiety.

Chamomile tea is caffeine-free, making it less likely to disrupt the body’s natural sleep cycle, and its warm temperature can encourage relaxation before starting your bedtime routine.

When’s the Best Time To Have a Bedtime Snack?

Despite rigorous investigation, research indicates that the long-term health effects of nighttime snacking remain unclear. Some research has shown that nighttime consumption of small, low-energy foods does not appear harmful and may even support cardiometabolic health.

For many people, the best time to eat a bedtime snack is approximately one to two hours before bedtime. Allowing your body time to digest meals and snacks prevents discomfort as you lay in bed. Opt for snacks containing complex carbohydrates, lean protein, or healthy fats, and avoid caffeinated beverages and sugary food.

A Quick Review

Although snacking before bedtime is usually frowned upon, the research on its long-term health effects remains inconclusive. Nutrient needs vary between individuals, and a late-night snack may be a healthy choice for some. Foods rich in tryptophan and melatonin can support the body’s natural sleep-wake cycle, encouraging quality rest.

Snacks that include ingredients like Greek yogurt, whole wheat wraps, mixed nuts, and fresh fruit can satisfy hunger cravings and encourage the body’s natural relaxation.

While there is no definitive recommendation for the timing of bedtime snacks, many people opt to eat their nighttime snack one to two hours before lying down. It’s key to allow the body sufficient time to digest meals before climbing into bed.

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