What can I eat around 10pm? Healthy Late-Night Snack Ideas

October 18, 2025 •

4 min read

Studies show that eating certain nutrient-rich foods before bed can actually improve sleep quality. So, if you're wondering what can I eat around 10pm, the key is to choose light, healthy options that promote rest rather than disrupt it.

Quick Summary

This guide provides a comprehensive list of healthy, sleep-friendly snack ideas for late-night hunger. Learn which foods aid relaxation and digestion, and discover which ones to avoid for a better night's rest.

Key Points

Choose Light and Nutritious Snacks: Opt for small, easily digestible foods like Greek yogurt, nuts, or oatmeal over heavy meals to avoid indigestion.
Include Sleep-Promoting Nutrients: Look for snacks containing tryptophan (e.g., cheese, eggs), melatonin (e.g., tart cherries, almonds), and magnesium (e.g., pumpkin seeds, bananas) to aid sleep.
Avoid Stimulants and High-Fat Foods: Stay away from caffeine, sugar, alcohol, and fatty foods, which can disrupt sleep patterns and cause digestive issues.
Time Your Snack Wisely: Aim to finish your snack at least two hours before bed to allow for proper digestion, or longer if you experience acid reflux.
Balance Your Macronutrients: A combination of protein, complex carbohydrates, and healthy fats helps stabilize blood sugar and keeps you feeling full longer.

The Importance of Smart Late-Night Snacking

Late-night hunger can strike even with the best intentions. However, what you choose to eat can have a significant impact on your sleep quality, digestion, and overall health. Heavy, fatty, or sugary foods can lead to indigestion and disrupt your sleep cycle, while light, nutrient-dense options can help satisfy your hunger and even promote relaxation. The goal is to consume a small, balanced snack that provides satiety without overwhelming your digestive system. Ideal bedtime snacks often contain a combination of complex carbohydrates, lean protein, and healthy fats, which help stabilize blood sugar levels and provide a steady release of energy. This prevents the dramatic blood sugar spikes and crashes that can wake you up during the night.

Healthy Snack Ideas for 10 PM

Choosing the right snack can be simple and delicious. The best options are those that are easily digestible and rich in compounds like tryptophan, melatonin, and magnesium, all known to aid sleep.

Quick & Easy Bedtime Snacks:

Greek Yogurt with Berries: Plain Greek yogurt provides slow-digesting casein protein and calcium, while berries add natural sweetness and antioxidants.
Banana with Almond Butter: Bananas are rich in magnesium and potassium, which help relax muscles. Paired with almond butter, this snack provides healthy fats and a small amount of melatonin.
Cottage Cheese with Pineapple: Cottage cheese is another excellent source of slow-digesting protein and tryptophan. Pineapple contains a natural sleep aid, melatonin.
Whole-Grain Crackers with Cheese: This combination offers balanced carbohydrates and protein, which helps make tryptophan more available to the brain.
Warm Oatmeal: A small bowl of oatmeal is a source of complex carbohydrates, which can increase serotonin, a neurotransmitter that helps calm the body.
Hummus with Veggies: Hummus, made from chickpeas, contains tryptophan and isoflavones. Pairing it with crunchy vegetables like carrots or cucumbers provides a satisfying, high-fiber snack.
Handful of Nuts (Almonds or Pistachios): Nuts are packed with healthy fats, magnesium, and melatonin, making them a great choice for promoting restful sleep.
Hard-Boiled Egg: A single egg offers protein and tryptophan for a low-calorie, filling option.

Foods to Avoid Before Bed

Just as important as choosing the right foods is knowing which ones to avoid. Certain foods can disrupt digestion, cause acid reflux, or stimulate the nervous system, making it difficult to fall and stay asleep.

Foods to Steer Clear Of:

Spicy Foods: Dishes with hot peppers or heavy spices can trigger heartburn and raise body temperature, both of which interfere with sleep.
Fatty and Fried Foods: High-fat meals like burgers, pizza, or fries take a long time to digest and can lead to indigestion and acid reflux when you lie down.
Sugary Snacks: Ice cream, cookies, and candy cause blood sugar to spike and crash, which can disrupt your sleep-wake cycle.
Acidic Foods: Citrus fruits and tomatoes can worsen heartburn, especially in those prone to acid reflux.
Caffeine: Found in coffee, some teas, and dark chocolate, caffeine is a stimulant that can keep you awake for hours.
Alcohol: While it might seem to induce sleep, alcohol fragments your sleep cycles later in the night, leading to less restorative rest.

Comparison of Snack Choices for Sleep


Feature	Good Late-Night Snack	Poor Late-Night Snack
Digestion	Easy to digest, light on the stomach.	Heavy, fatty, and slow to digest.
Sleep Impact	Contains sleep-promoting nutrients (tryptophan, melatonin, magnesium); promotes relaxation.	Contains stimulants (caffeine, sugar) or causes indigestion.
Nutrient Profile	Balanced blend of protein, complex carbs, and healthy fats.	High in refined carbs, sugar, saturated fat, or sodium.
Blood Sugar	Stabilizes blood sugar levels overnight.	Causes sharp spikes and crashes in blood sugar.
Typical Examples	Greek yogurt, nuts, whole-grain crackers, cottage cheese, banana.	Pizza, chips, ice cream, sugary cereal, burgers.

Timing is Everything

For most people, it is best to leave at least two hours between your last meal or snack and bedtime to allow for proper digestion. However, if you have conditions like acid reflux, allowing three to four hours is often recommended. If you frequently find yourself ravenous late at night, it might be a sign that you aren't eating enough during the day. Ensuring you have balanced meals and snacks spaced throughout the day can prevent extreme hunger from striking in the evening.

Conclusion: Make Mindful Choices for Better Rest

When hunger pangs hit at 10 PM, the solution isn't to ignore them, but to address them with a mindful, healthy choice. Opting for a light, nutritious snack that is easily digestible and contains sleep-promoting nutrients can satisfy your cravings without sabotaging your sleep quality or health goals. Avoid heavy, fatty, or sugary foods that can disrupt your rest. By making smarter late-night snacking decisions, you can ensure a peaceful night's sleep and wake up feeling refreshed and energized. For more details on the link between nutrition and sleep, you can explore resources like the Sleep Foundation.

Frequently Asked Questions

Eating a large, heavy meal late at night can negatively impact your sleep and digestion. However, a small, healthy snack is generally fine and can prevent you from going to bed hungry.

Great low-calorie options include a handful of air-popped popcorn, plain Greek yogurt with a few berries, or a hard-boiled egg.

Yes, foods rich in tryptophan, melatonin, and magnesium—like nuts, cherries, and dairy products—can help promote relaxation and improve sleep quality.

Avoid caffeinated beverages like coffee and some teas, sugary drinks, and alcohol. These can disrupt your sleep cycle and cause you to wake up during the night.

Most experts recommend finishing your last meal or snack at least two hours before you go to bed. If you suffer from acid reflux, increasing this to three or four hours is advisable.

Late-night hunger can be caused by hormonal changes, stress, or not eating enough balanced meals throughout the day. Ensuring you eat consistently can help prevent these cravings.

A small portion of low-fat cheese on whole-grain crackers is generally fine. Cheese contains tryptophan, which can aid sleep. However, excessive or aged cheese can contain tyramine, which might disrupt sleep for some individuals.