What is the best food to eat at night time? Expert-Recommended Snacks

October 14, 2025 •

4 min read

According to a 2024 review in the Journal of Health, Population and Nutrition, poor sleep quality and digital addiction can lead to night eating syndrome and increased consumption of ultra-processed foods. Fortunately, choosing the right options for what is the best food to eat at night time can promote better sleep and support your overall health goals. This guide explores nutritious, easy-to-digest snacks perfect for satisfying late-night cravings.

Quick Summary

This article provides a comprehensive guide to selecting optimal foods for nighttime consumption. It details specific nutrients that aid sleep, offers a range of healthy snack ideas, explains which foods and drinks to avoid, and addresses common myths surrounding late-night eating for better rest.

Key Points

Prioritize Sleep-Promoting Nutrients: Choose snacks rich in tryptophan (e.g., turkey, eggs, cheese), melatonin (e.g., tart cherries, almonds, walnuts), and magnesium (e.g., bananas, spinach) to support better sleep.
Go for Light and Digestible Options: Opt for small, portion-controlled snacks (under 200 calories) that won't overload your digestive system or cause discomfort, such as a banana with nut butter or Greek yogurt with berries.
Avoid Sleep Disruptors: Steer clear of caffeine, alcohol, excessive sugar, and heavy, fatty foods before bed, as they can interfere with sleep cycles and cause indigestion.
Timing Matters: Aim to finish your last meal or snack 1-3 hours before you plan to go to sleep. This gives your body time to digest without causing issues like acid reflux.
Stay Hydrated with Calming Beverages: Instead of sugary or caffeinated drinks, choose water or herbal teas like chamomile to satisfy thirst and promote relaxation.

The Science Behind Nighttime Eating

What you eat and when you eat can significantly impact your sleep quality and overall health. The body's circadian rhythm, or internal clock, influences digestion and metabolism, meaning heavy or sugary foods can be particularly disruptive in the evening. The goal of a nighttime snack is to satisfy hunger without causing discomfort, blood sugar spikes, or indigestion that can keep you awake. The best options contain a balance of sleep-promoting nutrients like tryptophan, melatonin, and magnesium.

Nutrients for Restful Sleep

Certain compounds found in food are known to support sleep regulation. Incorporating these into your evening snack can help signal to your body that it's time to rest.

Tryptophan: This amino acid helps the body produce serotonin and melatonin, two key hormones for regulating sleep and mood. Pairing tryptophan-rich foods with a small amount of carbohydrates can enhance its journey to the brain.
Melatonin: A hormone that directly controls the sleep-wake cycle, melatonin is naturally present in certain foods. Consuming these can increase your body's levels and support a more regulated sleep pattern.
Magnesium: Known for its muscle-relaxing properties, magnesium helps calm the nervous system. It binds to GABA receptors in the brain, promoting a more relaxed state conducive to sleep.

Healthline's Top 9 Bedtime Foods

Healthline recommends several foods and drinks that can aid in better sleep:

Almonds: A great source of melatonin and magnesium, almonds are an excellent, heart-healthy snack.
Turkey: Rich in tryptophan, lean turkey can help with feelings of drowsiness when paired with carbohydrates.
Chamomile Tea: This popular herbal tea contains the antioxidant apigenin, which binds to certain brain receptors that may promote sleepiness.
Kiwi: High in fiber and carotenoid antioxidants like vitamin C, kiwis may help improve sleep quality.
Tart Cherry Juice: A notable source of melatonin, studies have shown that tart cherry juice can help with insomnia.
Fatty Fish: Rich in vitamin D and omega-3s, fish like salmon and tuna can help regulate the sleep-promoting chemical serotonin.
Walnuts: These nuts offer melatonin, healthy fats, and omega-3 fatty acids, which can contribute to better sleep.
Passionflower Tea: A source of flavonoid antioxidants, passionflower tea can have calming properties by increasing GABA production.
White Rice: While lower in fiber, its high glycemic index may help improve sleep quality, especially when paired with a tryptophan source.

Foods to Avoid Before Bed

Just as some foods aid sleep, others are notorious for disrupting it. It's best to avoid or limit these in the hours before bedtime:

Caffeine: Found in coffee, some teas, and dark chocolate, caffeine is a stimulant that blocks sleep-promoting chemicals in the brain.
Alcohol: Though it can initially make you feel drowsy, alcohol disrupts sleep cycles and can lead to more frequent awakenings during the night.
Spicy or Acidic Foods: Heavy, spicy, or acidic foods can cause heartburn and indigestion, making it difficult to lie down comfortably.
High-Sugar Foods: Foods high in simple sugars, such as cookies, ice cream, and sugary cereals, can cause blood sugar spikes and crashes that disturb sleep.
Heavy, Fatty Meals: Large meals, especially those high in saturated fat like cheeseburgers or fried foods, can slow digestion and cause discomfort.

Sample Nighttime Snacks

Creating a balanced snack that combines carbohydrates and protein can be especially effective. A small, portion-controlled snack of around 150-200 calories is generally recommended.

Banana with Almond Butter: The banana provides carbohydrates and magnesium, while the almond butter adds healthy fats and protein, along with some melatonin.
Greek Yogurt with Berries: Plain Greek yogurt is a good source of casein protein and tryptophan. Pairing it with berries adds antioxidants and a touch of sweetness without excessive sugar.
Oatmeal with Walnuts: A small bowl of warm oatmeal offers complex carbs and fiber, promoting satiety. Adding walnuts boosts melatonin and healthy fats.
Whole-Grain Crackers with Cheese: The combination of complex carbs from the crackers and protein/tryptophan from the cheese helps stabilize blood sugar and makes tryptophan more available to the brain.

Comparison of Nutrients in Healthy Bedtime Snacks


Food/Drink	Primary Sleep-Promoting Nutrient(s)	Calories (approx. per serving)	Benefits for Sleep
Tart Cherry Juice	Melatonin, Antioxidants	159 (8 oz)	Regulates sleep-wake cycle, helps with insomnia
Almonds	Magnesium, Melatonin	164 (1 oz)	Relaxes muscles, promotes overall sleep quality
Kiwi (2 medium)	Serotonin, Vitamin C	84	May help you fall asleep faster and stay asleep longer
Oatmeal	Complex Carbs, Melatonin	124 (3/4 cup)	Releases serotonin, stabilizes blood sugar
Fatty Fish (e.g., Salmon)	Omega-3s, Vitamin D	Varies	Boosts serotonin regulation and brain function
Chamomile Tea	Apigenin (antioxidant)	~2	Promotes sleepiness by binding to brain receptors

Conclusion: Making Smarter Nighttime Choices

Choosing what to eat at night time is about more than just calories; it's about supporting your body's natural sleep processes. Opting for light, nutrient-rich snacks that contain tryptophan, melatonin, or magnesium can satisfy hunger and promote a restful night. Avoiding common culprits like caffeine, alcohol, and heavy, fatty meals is equally important. By making mindful, informed food choices in the evening, you can improve your sleep quality and wake up feeling more refreshed and energized. It's a simple change that can have a significant positive impact on your overall well-being.

Frequently Asked Questions

Eating at night does not automatically cause weight gain. Weight gain is tied to overall daily calorie intake, not the time of day. However, people often choose less healthy, high-calorie snacks at night, which can lead to consuming excess calories.

If you are genuinely hungry, it is better to have a small, healthy snack than to go to bed starving. Hunger pangs can keep you awake, and starving yourself can sometimes lead to unhealthy, mindless snacking later.

Herbal teas like chamomile or passionflower are excellent choices for nighttime. They contain compounds that can help promote sleepiness and reduce anxiety. It is important to choose a caffeine-free variety.

Experts generally recommend eating your last substantial meal at least 3-4 hours before bed. For a light snack, aiming for 1-2 hours beforehand is sufficient, allowing your body enough time for digestion.

Yes, bananas are a good nighttime snack. They contain magnesium and potassium, which can help relax muscles, and their carbohydrates assist the brain in utilizing tryptophan for serotonin and melatonin production.

Yes, tart cherry juice is one of the best food sources of melatonin and contains antioxidants that can aid sleep. Several studies suggest that consuming it can improve sleep quality and duration, particularly for those with insomnia.

Yes, it is best to avoid spicy foods at night. They can cause indigestion and acid reflux, especially when lying down, which can severely disrupt your sleep.