Key takeaways:
Some research suggests that late-night snacking may be linked to weight gain. But a small, nutrient-dense snack may actually improve your sleep.
The best late-night snacks are moderate in size and nutrient dense. Some foods may even help you sleep. For a good late-night snack, try nuts, pumpkin seeds, or unsweetened Greek yogurt.
Try to avoid late-night snacks high in sugar, fat, or spice.
Snacking sometimes has a bad reputation — especially when it comes to late-night snacks. But snacking at night before you go to bed isn’t always bad for you.
If you’re hungry for a late-night snack, go ahead and have one. Listening to your body is usually a good thing.
You may have been told that snacking at night is bad or unhealthy. Try to reach for foods that are nutritious and that just may help you get a better snooze.
Here are 14 nutritious late-night snack ideas that’ll prevent you from going to bed hungry.
1. Tart cherries
If you like cherries, you’re in luck. They’re a great food to stock up on for a late-night snack. They’re full of:
Fiber
Vitamins
Minerals
Plus, tart cherries (and their juice) contain melatonin — a hormone that helps with your circadian rhythm, or your sleep-wake cycle. Research suggests that the nutrients in tart cherry juice may help improve sleep duration and quality.
2. Nuts
If you’re craving a crunchy snack, grab a handful of nuts. Like tart cherries, nuts have higher amounts of melatonin than most foods. Pistachios and walnuts have the most.
Nuts also provide protein. Research suggests that eating some protein before bed may improve sleep quality. Plus, the combination of protein and fiber in nuts helps with satiety (the feeling of fullness). The healthy unsaturated fats in nuts also protect against heart disease.
3. Greek yogurt
You can satisfy a craving for ice cream by opting for its “cousin,” yogurt. Greek-style yogurt is thicker and contains more protein than traditional yogurt. It often contains probiotics — healthy bacteria that support gut health. To make sure your Greek yogurt has probiotics, check the label. It should say “live and active cultures” and a list of the specific bacteria used.
4. Cheese and crackers
Choose cheese that’s minimally processed (like cheddar, Swiss, mozzarella, or gouda). Real cheeses have protein and beneficial vitamins and minerals like:
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Pair it with whole-grain crackers for a satisfying combination of fiber and protein.
5. Popcorn
If you’re looking for a low-calorie snack, popcorn is a great option. In 3 cups of air-popped, plain popcorn, there are only about 100 calories — and it’s still filling. In one study, participants found popcorn more filling and better at reducing their hunger than potato chips.
Try to steer clear of toppings like butter and salt. For a flavorful, crunchy snack, toss popcorn with a drizzle of olive oil and seasonings like rosemary, paprika, or nutritional yeast.
6. Pumpkin seeds
Munching on a handful of pumpkin seeds before bed is a good way to fend off late-night hunger. Pumpkin seeds are filling, thanks to their fiber, protein, and healthy fats. Plus, they contain tryptophan, an amino acid that has a calming effect and may benefit your sleep cycle.
7. Edamame
Edamame are young soybeans that make a satisfying late-night snack that’s good for you too. One cup provides protein, fiber, and several important vitamins and minerals, including folate, vitamin K, and magnesium.
The combination of protein and fiber can help keep you feeling full, while the isoflavones in soy-rich foods like edamame may support better sleep. Enjoy edamame steamed and lightly seasoned with herbs or a small pinch of sea salt.
8. Cottage cheese
One cup of low-fat cottage cheese has over 24 g of protein. It’s also rich in calcium, B vitamins, and phosphorus, which helps maintain bone health.
Want to boost the flavor of cottage cheese? Here are some topping suggestions:
Herbs
Fresh fruit
Nuts and seeds
A bit of honey
9. Hard-boiled eggs
One hard-boiled egg contains over 6 g of belly-filling protein. Like pumpkin seeds, eggs also contain tryptophan.
10. Vegetables and hummus
Most people don’t meet their recommended daily vegetable intake. The current Dietary Guidelines for Americans recommend that adults have 3 servings of vegetables daily. But only 10% of the population gets this amount.
So, if you’re hungry for a late-night snack, why not grab some crunchy veggies? Hummus (or another bean dip) makes a great pairing, since it’s full of fiber, protein, and heart-healthy fats, all of which fill you up.
11. Trail mix
A handful of trail mix makes a great late-night snack, as it combines many of the foods discussed above, including nuts, seeds, and/or popcorn. For sweetness, try mixing in dried cherries, which also provide some melatonin. If you’re adding dried fruit, opt for unsweetened varieties.
12. Smoothie
A creamy, cold smoothie makes a great late-night snack. Just steer clear of added sugar and caffeine. Also, choose ingredients like:
Cut fruit
Nut butters
Oats
Chamomile tea
Spinach or kale
Tart cherry juice
Milk
If you’re whipping up a smoothie before bed, why not use ingredients that may have some sleep benefits? Try adding nuts and cherries (for melatonin) combined with bananas (which contain tryptophan).
Adding a source of protein — such as Greek yogurt, milk (regular or soy), or nut butter — may help make your smoothie more satisfying.
A cold smoothie also helps lower your body temperature, which can help with sleep. A decrease in body temperature is associated with falling asleep and entering deeper stages of sleep.
13. Turkey
A small turkey sandwich or sliced turkey with whole-grain crackers can make an ideal nighttime snack. Turkey contains both tryptophan and filling protein (8.5 g per ounce). Choose freshly sliced deli meat over processed versions. Eating too much processed meat is linked to a higher risk of cancer.
14. Turmeric latte
A warm turmeric latte, sometimes called "golden milk," can be a soothing bedtime beverage. Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. More research is needed on turmeric's direct effects on sleep. Still, enjoying a warm, caffeine-free drink before bed may help promote relaxation.
To keep it sleep friendly, prepare it with milk or a fortified plant-based milk and avoid added sugars when possible.
More healthy late-night snack tips to consider
A few simple strategies can help you get the most benefit from a late-night snack:
Portions: Keep your portions moderate. A small snack can help curb hunger, but a large meal close to bedtime may lead to indigestion, heartburn, or discomfort that can interfere with sleep.
Timing: Try to eat your snack 1 to 2 hours before bedtime. This gives your body time to digest and may help reduce sleep disruptions.
Hydration: Stay hydrated throughout the day, but avoid drinking large amounts of fluids right before bed. This may help reduce nighttime trips to the bathroom.
Balance: Aim for snacks that contain protein, fiber, or healthy fats. These nutrients can help you feel satisfied longer and may prevent late-night hunger from returning.
The best late-night snack is one that satisfies hunger, provides nutrition, and helps you wake up feeling your best the next day.
Late-night snacks to avoid
While all foods can have a place in a balanced diet, there are a few late-night snacks you may want to skip if you don’t want to toss and turn in bed.
Caffeinated foods and drinks
Try to avoid foods or drinks that contain caffeine within 6 hours of bedtime, as this can make it harder for you to fall asleep or stay asleep. Coffee, tea, and chocolate fall into this category.
Spicy foods
When you add a little heat to your snacks with spices or hot sauce, you may set yourself up for heartburn, indigestion, or acid reflux. This is especially true since these conditions tend to get worse at night. Lying down allows acid to creep back up your esophagus. Spicy foods may also increase your body temperature, which is associated with decreased sleep quality.
Sugary foods
If your evening snack is low in fiber and high in sugar, you may be in for a night of restless sleep. A 2020 study found that eating foods high in added sugar, starch, and/or refined grains led to a higher chance of insomnia.
Is late-night snacking bad for you?
There’s no one-size-fits-all answer to this question.
On the one hand, there’s some evidence linking late-night eating to an increased risk for higher weight. This may be related to how it alters hunger hormones and increases appetite.
But for some people, a nutritious snack at night may help them get nutrients missed during the day. Research also suggests that having a small, nutrient-dense snack that’s low in calories may actually have a positive effect on things like your metabolism, brain function, and glucose levels.
One small study on college-age men found that eating either protein or carbs before bed was linked to increased metabolism the following day (higher calorie burn) while at rest. Other studies suggest that eating a nighttime snack may support brain function and improve blood sugar levels and insulin sensitivity in those with Type 2 diabetes. More research on a variety of people is needed to understand whether these findings apply to the general public.
When it comes to late-night snacks, the quality and quantity of the foods you eat makes a difference. Some foods may decrease your sleep quality, while others may improve it.
How to avoid night snacking
If your goal is to cut back on late-night snacking, try to:
Eat balanced meals throughout the day that include protein, fiber, and healthy fats.
Listen to your body’s hunger cues. Notice when you’re hungry, and if you’re feeling physical hunger, eat.
Practice stress-management techniques, like meditation or yoga, as stress can disrupt normal eating behaviors.
Remember to be easy on yourself and patient during this process. If you’re in the habit of late-night snacking and want to stop, don’t expect it to happen overnight. Small steps — like making your late-night snacks more nutritious — can still help you reach your snacking goals.
Frequently asked questions
It’s generally a matter of preference on whether it’s better for you to go to bed with a full stomach or not. Many people may sleep better when satisfied, as going to bed hungry can make it harder to fall asleep or sleep through the night. If you do have a late-night snack, try to keep it small and nutritious. And aim for comfortably satisfied rather than overly full. Going to bed stuffed may interfere with getting restful sleep as well.
It depends on what and how much you eat, as well as how often. Some research links late-night snacking to weight gain. But having a small, nutrient-dense snack may actually have some health benefits too. If you’re hungry at night, listen to your body and have a snack. Just try to stick to moderate portions and focus on foods that may help facilitate sleep.
Choose a snack that’s low in calories but high in protein and fiber, such as:
Greek yogurt with seeds and/or fruit on top
Nuts
Cottage cheese with fruit
Veggies with hummus or nut butter
Steamed edamame
It’s generally a matter of preference on whether it’s better for you to go to bed with a full stomach or not. Many people may sleep better when satisfied, as going to bed hungry can make it harder to fall asleep or sleep through the night. If you do have a late-night snack, try to keep it small and nutritious. And aim for comfortably satisfied rather than overly full. Going to bed stuffed may interfere with getting restful sleep as well.
It depends on what and how much you eat, as well as how often. Some research links late-night snacking to weight gain. But having a small, nutrient-dense snack may actually have some health benefits too. If you’re hungry at night, listen to your body and have a snack. Just try to stick to moderate portions and focus on foods that may help facilitate sleep.
Choose a snack that’s low in calories but high in protein and fiber, such as:
Greek yogurt with seeds and/or fruit on top
Nuts
Cottage cheese with fruit
Veggies with hummus or nut butter
Steamed edamame
The bottom line
Having a snack late at night isn’t always bad for you, and it’s important to listen to your body’s hunger cues. If you’re hungry at night, a small, nutrient-packed snack is the way to go. Choose foods that contain plenty of vitamins and minerals, and avoid anything that’s extra spicy, contains caffeine, or has a high amount of added sugar. It may also help to include foods containing melatonin or tryptophan, which may help regulate sleep.
If you find that snacking late at night is a habit, it may help to make sure you’re getting enough nutrients during the day. Incorporating a variety of whole, nutritious foods into your meals can help.
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