Perfect Snacks for the Night
Late-night hunger is real, and the goal isn’t to fight it; it’s to pick something that won’t mess with your sleep or stack on empty calories. The right bedtime snack can actually help you relax, feel full, and even sleep better. It’s not about having a full meal right before bed, but more about calming your body down with something light, comforting, and sleep-friendly.
Here are 16 foods that are great to eat before you head to bed.
1. Greek Yogurt
Greek yogurt is packed with protein and also has a good dose of tryptophan, which helps with melatonin production. The protein keeps you full so you’re not waking up hungry in the middle of the night, and it’s creamy and satisfying without being heavy.
2. Bananas
Bananas have natural muscle relaxants like magnesium and potassium, which help your body wind down. They also have a small amount of melatonin and serotonin, making them a naturally soothing fruit to eat before bed.
3. Almonds
A handful of almonds can go a long way. They have healthy fats, magnesium, and a bit of protein, which helps stabilize blood sugar levels overnight. Plus, they contain some melatonin, which supports sleep.
4. Oatmeal
Yes, oatmeal isn’t just for mornings. It’s a great complex carb that helps you feel full and steady before bed. It also has melatonin and can be topped with things like a banana or a drizzle of honey to keep it interesting.
5. Turkey Slices
Turkey contains tryptophan, the amino acid that promotes better sleep. A couple slices of turkey on whole grain toast or just rolled up as-is can be a solid protein snack that doesn’t feel too heavy.
6. Cottage Cheese
It might sound old-school, but cottage cheese is actually a great late-night snack. It’s rich in casein protein, which digests slowly and helps with overnight muscle repair. Pair it with some fruit or cinnamon to make it a little more fun.
7. Tart Cherries
Tart cherries are one of the few natural sources of melatonin. You can have a small bowl of the fruit itself or even drink tart cherry juice—just watch the sugar. They can help regulate your sleep cycle and improve sleep quality.
8. Kiwi
Kiwis are rich in serotonin and antioxidants, both of which help support better sleep. Some studies suggest eating two kiwis before bed can help people fall asleep faster and stay asleep longer. Bonus: they’re low in calories and taste amazing.
9. Hard-Boiled Eggs
Eggs are full of protein and healthy fats, which help you feel satisfied without spiking your blood sugar. One or two hard-boiled eggs are a quick, easy snack that can hold you over till morning.
10. Chamomile Tea with Honey
Okay, it’s not technically a food, but chamomile tea is known for its calming effects. Adding a tiny bit of honey helps give you that soothing warmth and slight sweetness without overdoing it.
11. Whole Grain Crackers with Nut Butter
This is one of those snacks that hits just right—carbs from the crackers help carry tryptophan into your brain, and the healthy fats from nut butter help you stay full. Just keep the portions small so it doesn’t get too heavy.
12. Pistachios
Pistachios have protein, fiber, and a natural source of melatonin. They’re also one of the easiest nuts to snack on at night without going overboard. Just a small handful is enough to get the benefits without making it a full-blown meal.
13. Warm Milk
If you grew up drinking warm milk before bed, you were onto something. It has tryptophan and calcium, both of which help with relaxation and melatonin production. Plus, it’s cozy and comforting.
14. Pumpkin Seeds
These little seeds are full of magnesium, which can help relax your muscles and calm your nervous system. They also have a decent amount of protein and healthy fats. Roast them lightly and keep a small jar nearby for easy nighttime snacking.
15. Hummus with Veggies
Hummus gives you a small protein and fiber hit, and if you pair it with sliced cucumber or carrots, you’re adding a little crunch and hydration to the mix. It’s light enough not to weigh you down, but satisfying enough to fight off hunger.
16. Rice Cakes with Avocado
A rice cake topped with mashed avocado gives you fiber, healthy fat, and just enough carbs to help absorb the tryptophan from the avocado. Add a sprinkle of sea salt or crushed red pepper if you want to make it more flavorful.
Wrapping Up
A good bedtime snack doesn’t have to be complicated or fancy. The goal is to keep it light, calming, and just enough to quiet down your hunger and help you sleep better. The foods on this list are easy to keep around, easy to prep, and actually support rest, not mess with it. So if you’re heading to bed with a growling stomach, grab one of these instead of forcing yourself to sleep hungry.
