What is the best snack to eat at night time? A Guide to Healthy Late-Night Eating

December 7, 2025 •

5 min read

According to a study published in the Asia Pacific Journal of Clinical Nutrition, eating certain nutrient-rich foods one hour before bed can help improve sleep quality. This guide explores what is the best snack to eat at night time, focusing on options that promote rest, satisfy hunger, and support overall health without disrupting your diet.

Quick Summary

This article outlines a variety of healthy, low-calorie nighttime snacks featuring sleep-promoting nutrients like tryptophan, melatonin, and magnesium. It details the benefits of options such as Greek yogurt, tart cherries, and nuts while also discussing foods to avoid for better sleep and digestion.

Key Points

Combine Protein and Carbs: Pairing a protein source rich in tryptophan (like turkey or dairy) with a small amount of complex carbohydrates (like whole-grain bread or oatmeal) can help induce sleep.
Choose Melatonin-Rich Foods: Naturally occurring melatonin in foods like tart cherries and nuts can help regulate your sleep-wake cycle.
Prioritize Magnesium: Foods containing magnesium, such as pumpkin seeds, almonds, and bananas, can promote muscle relaxation and help calm the nervous system.
Avoid Sleep-Disrupting Foods: Stay away from high-sugar, high-fat, spicy, or caffeinated items close to bedtime to prevent indigestion and energy spikes.
Mind Portion Sizes: Keep nighttime snacks light, around 150-200 calories, to satisfy hunger without overwhelming your digestive system.
Time Your Snack Wisely: Eat your snack one to two hours before bed to allow for proper digestion and maximize the benefits for sleep.
Stay Hydrated, But Not Right Before Bed: Drinking enough water during the day is important, but limit large fluid intake close to bedtime to avoid interruptions.

The Science Behind Healthy Nighttime Snacking

For many, late-night hunger can lead to poor food choices that impact sleep and health. However, a small, intentional snack can be beneficial. The key is choosing foods that contain specific nutrients that aid in relaxation and promote sleep, rather than disrupting it. Nutrients like tryptophan, melatonin, and magnesium play a crucial role in regulating your body's sleep-wake cycle. Tryptophan is an amino acid that helps your body produce serotonin and melatonin. Melatonin is the hormone that regulates your internal clock, while magnesium acts as a muscle relaxant. Pairing a tryptophan-rich food with a small amount of complex carbohydrates can help the amino acid cross the blood-brain barrier more effectively, boosting its sleep-promoting effects.

Top Healthy Nighttime Snack Ideas

Opting for a light, nutrient-dense snack can curb cravings without causing digestive discomfort or weight gain. Here are some of the best options:

Greek Yogurt with Berries: Plain Greek yogurt is high in protein, particularly casein, a slow-digesting protein that helps with muscle repair overnight. The protein and calcium in yogurt assist the brain in using tryptophan to produce melatonin. Topping it with berries adds fiber, vitamins, and antioxidants. Choose a plain, low-fat variety to minimize added sugar.
Tart Cherries or Tart Cherry Juice: Tart cherries are a natural source of melatonin and antioxidants. Studies have shown that consuming them can lead to improvements in sleep duration and quality, especially for people with insomnia. Drink a small glass of unsweetened tart cherry juice an hour or two before bed.
Bananas with Almond Butter: This classic combination is a powerhouse of sleep-supporting nutrients. Bananas are rich in potassium and magnesium, natural muscle relaxants. Almond butter provides healthy fats, protein, and more magnesium. The healthy fats promote longer-lasting fullness.
Whole-Grain Crackers and Cheese: Combining a small portion of whole-grain crackers with low-fat cheese offers a balance of carbohydrates and tryptophan. The carbs help the tryptophan from the cheese reach the brain more easily, aiding melatonin production. Opt for low-fat cheddar or mozzarella.
Oatmeal: A small, warm bowl of oatmeal is a comforting, sleep-friendly snack. Oats contain melatonin, magnesium, and complex carbohydrates that keep blood sugar stable. Avoid sugary instant packets and opt for whole, rolled oats prepared with water or milk.
Hard-Boiled Eggs: Eggs are an easy-to-prepare protein source containing tryptophan and melatonin. One large egg is low in calories and provides satiating protein.
Pumpkin Seeds: These are an excellent source of magnesium and tryptophan. Eating a handful of pumpkin seeds, perhaps with a few raisins for carbs, can help promote relaxation.
Hummus with Veggies: For a savory crunch, a few tablespoons of hummus with veggie sticks like carrots or cucumbers is a great option. Hummus is made from chickpeas, which contain tryptophan and protein.

Foods to Avoid at Night

While some foods help with sleep, others can sabotage your rest. Avoiding or limiting these items in the hours before bed can make a difference in your sleep quality:

Spicy or Acidic Foods: High-acid and spicy foods can trigger heartburn and indigestion, making it difficult to fall asleep or stay asleep.
High-Sugar Items: While a small amount of carbohydrate helps with tryptophan absorption, high-sugar snacks like candy, cookies, and sugary drinks can cause a blood sugar spike followed by a crash, disrupting your sleep cycle.
High-Fat or Fried Foods: Heavy, fatty meals and fried foods are difficult for the body to digest and can lead to bloating and discomfort.
Caffeine: Found in coffee, some teas, and dark chocolate, caffeine is a stimulant that can interfere with the process of falling and staying asleep.
Alcohol: While it may initially make you feel drowsy, alcohol disrupts your sleep cycles, leading to more restless and less restorative sleep.

Comparison of Nighttime Snack Options


Snack Combination	Primary Benefits	Key Nutrients	Why It's Best	Considerations
Greek Yogurt & Berries	High protein, gut health	Casein, Calcium, Probiotics	Sustained fullness, aids muscle repair	Choose low-fat, low-sugar versions.
Banana & Almond Butter	Muscle relaxation, sustained energy	Potassium, Magnesium, Tryptophan	Good balance of carbs, fat, and protein	Portion control due to calorie density.
Tart Cherry Juice	Natural melatonin boost	Melatonin, Antioxidants	Can help with insomnia	Opt for unsweetened juice to avoid sugar.
Whole-Grain Crackers & Cheese	Balanced carbs and protein	Tryptophan, Calcium, B Vitamins	Effective for delivering sleep-aiding amino acids	Choose low-fat cheese.
Small Bowl of Oatmeal	Calming, blood sugar stability	Magnesium, Melatonin, Fiber	Warm and comforting, prevents sugar spikes	Avoid instant, sugary packets.
Hummus with Veggies	Protein and fiber-rich	Tryptophan, Fiber	Savory, crunchy, and satisfying	Use a small portion of hummus.
Hard-Boiled Egg	Lean protein, low calories	Tryptophan, Melatonin	Quick, simple, and filling	A single egg is sufficient.

Creating Your Bedtime Ritual

Beyond just the food itself, creating a calming routine can further enhance your sleep. The timing of your snack is also important; aim for about one to two hours before you plan to sleep to allow for proper digestion. Combining your healthy snack with a relaxing activity, like reading a book or listening to calming music, can signal to your body that it's time to wind down. Staying hydrated throughout the day is also essential, but try to limit large amounts of liquids right before bed to minimize nighttime bathroom trips. For more information on food's impact on sleep, consider exploring resources from reputable health organizations. For example, Northwestern Medicine's healthbeat section provides insights into how certain foods can aid in sleep.

Conclusion

Ultimately, the best snack to eat at night time is one that is light, nutritious, and supports your body's natural sleep-promoting processes. By focusing on options rich in tryptophan, melatonin, and magnesium, and pairing them with complex carbs, you can satisfy hunger without disrupting your sleep or health goals. Small portions of Greek yogurt with berries, a banana with almond butter, or a glass of tart cherry juice are excellent choices. Equally important is avoiding foods that are high in sugar, fat, or spice. With a little mindfulness, your late-night snack can become a productive part of your healthy routine, helping you get the restful sleep you need.

Frequently Asked Questions

Eating at night does not inherently cause weight gain. The timing of calorie consumption is less important than the total number of calories you consume in a day. However, high-calorie, sugary, or fatty foods eaten late at night can contribute to weight gain if they lead to an overall calorie surplus.

The best drinks to have at night are caffeine-free herbal teas, such as chamomile, or warm milk. Both can help promote relaxation and aid sleep.

It's best to find a balance. Going to bed uncomfortably hungry can disrupt sleep, but eating a heavy meal right before bed can cause indigestion. A light, healthy snack an hour or two before sleeping is often the best approach.

Yes, several fruits can help with sleep. Tart cherries and kiwis are particularly noted for their natural melatonin and serotonin content, respectively, both of which aid in regulating the sleep cycle.

To avoid unhealthy cravings, ensure you eat enough nutritious food during the day and stay hydrated. When cravings strike, reach for a prepared, healthy snack like Greek yogurt or nuts instead of chips or sweets.

Warm milk has physiological benefits due to its tryptophan and calcium content. Tryptophan is a precursor to sleep-inducing melatonin, and calcium helps the brain utilize it effectively. The warmth and routine of drinking it also have a soothing, psychological effect.

Pistachios and tart cherries are among the best food sources of natural melatonin. Other nuts like almonds and walnuts also contain some melatonin.