What is the best thing to eat at 10pm? (Dietitian Approved)

December 11, 2025 •

4 min read

According to the Sleep Foundation, consuming heavy meals or high-calorie foods less than an hour before bed can extend the time it takes to fall asleep. For those who get hungry late at night, knowing what is the best thing to eat at 10pm is essential for satisfying cravings without sabotaging sleep or health goals.

Quick Summary

This guide provides expert-backed recommendations for small, nutrient-dense, and easily digestible late-night snacks that promote better sleep and support overall health. It covers various delicious and satisfying options and highlights foods to avoid before bed to ensure a restful night's sleep.

Key Points

Prioritize Nutrient-Dense Snacks: Choose small, nutrient-rich snacks over high-calorie, processed foods to satisfy hunger without disrupting sleep.
Focus on Tryptophan and Melatonin: Opt for foods naturally high in tryptophan (eggs, turkey) and melatonin (cherries, pistachios) to promote better sleep.
Balance Carbs and Protein: Combine a complex carb (oatmeal, whole-grain toast) with a protein source (yogurt, nuts) to stabilize blood sugar and increase satiety.
Avoid Sleep-Disrupting Foods: Steer clear of high-fat, spicy, sugary, or caffeinated foods and alcohol close to bedtime to prevent indigestion and energy spikes.
Portion Control is Key: Keep late-night snacks small, typically under 200 calories, to avoid overwhelming your digestive system before sleep.
Listen to Your Body: If you aren’t truly hungry, don’t feel obligated to eat. For those who are, a light, healthy snack is better than going to bed starving.

Why Late-Night Snacking Requires Thought

While the old myth that eating late causes automatic weight gain has been debunked (it's overall calorie intake that matters), the type of food consumed before bed is critical. The wrong choices can lead to indigestion, disrupt sleep cycles, and cause blood sugar spikes that interfere with a restful night. Opting for nutrient-dense, low-calorie, and easily digestible options is the key to satisfying hunger while supporting your body's nightly repair processes and ensuring a good night's rest.

The Science Behind Sleep-Inducing Snacks

Certain foods contain natural compounds that can aid in sleep. Tryptophan, an amino acid, helps the body produce serotonin and melatonin, which are crucial for regulating sleep. Carbohydrates can also help make tryptophan more available to the brain. Minerals like magnesium and calcium have also been linked to improved sleep quality. Therefore, pairing a lean protein or a healthy fat with a complex carbohydrate is often the perfect formula for a sleep-promoting snack.

Excellent Late-Night Snack Choices

For those seeking the perfect pre-bed bite, here are some dietitian-approved ideas that are both satisfying and conducive to sleep:

Greek Yogurt with Berries: Greek yogurt is packed with slow-digesting casein protein, which keeps you feeling full longer and may aid in muscle repair overnight. Topping it with berries adds antioxidants and natural sweetness without excess sugar.
Handful of Nuts: Nuts, particularly almonds and walnuts, are excellent sources of melatonin, magnesium, and healthy fats. They offer a satisfying crunch and help promote relaxation.
Banana with Almond Butter: This classic combination provides a natural source of carbohydrates and magnesium from the banana, paired with the healthy fats and protein of almond butter for balanced energy.
Tart Cherry Juice: Tart cherries are one of the few natural food sources of melatonin, the hormone that regulates your sleep-wake cycle. A small glass can help you wind down.
Hot Cereal (Oatmeal): Whole-grain cereals like oatmeal provide complex carbs that help promote serotonin release and offer a warm, comforting pre-sleep meal.
Hard-Boiled Egg: An egg offers a dose of high-quality protein and tryptophan with a very low-calorie count, making it a quick and filling option.
Cottage Cheese with Fruit: Like Greek yogurt, cottage cheese provides casein protein. Paired with fruit, it’s a balanced and hunger-taming snack.
Whole-Grain Crackers and Cheese: This balances carbohydrates and protein, which can help stabilize blood sugar and promote the absorption of sleep-aiding tryptophan from the cheese.

Foods to Avoid at 10pm

Just as important as knowing what to eat is knowing what to avoid. These foods can disrupt sleep and cause digestive issues:

High-Fat and Spicy Foods: Heavy, fatty, or overly spicy meals can cause indigestion, heartburn, and discomfort, making it difficult to lie down and sleep soundly.
Caffeine and Excessive Sugar: Both caffeine and large amounts of sugar can cause energy spikes and disrupt your natural sleep rhythm. This includes many sodas, chocolates, and sugary desserts.
Alcohol: While alcohol may initially make you drowsy, it ultimately disrupts your sleep cycle, leading to poorer sleep quality and potential awakenings during the night.
Large Portions: Eating a very large portion of anything late at night can force your digestive system to work overtime, leading to discomfort and restless sleep.

Comparison of Sleep-Friendly Late-Night Snacks


Snack Combination	Key Nutrients	Calorie Range (Approx.)	Benefits	Drawbacks	Best For
Banana with Almond Butter	Potassium, Magnesium, Healthy Fats	180-200	Promotes muscle relaxation and sleep hormones; very satisfying.	Can be higher in calories if not portioned correctly.	Those seeking a creamy, sweet, and filling snack.
Greek Yogurt with Berries	Protein (Casein), Antioxidants	130-180	Excellent for curbing morning hunger; provides sustained satiety.	Some flavored yogurts are high in added sugar.	Anyone needing a protein boost that's easy on the stomach.
Handful of Nuts (Almonds/Pistachios)	Melatonin, Magnesium, Healthy Fats	150-180	Supports the body’s natural sleep cycle; good source of healthy fats.	Calorie-dense; requires mindful portioning.	A crunchy, savory, and effortless option.
Tart Cherry Juice	Melatonin, Antioxidants	150-160	Scientifically backed for promoting better sleep.	Can be high in natural sugars if not 100% juice.	Winding down with a comforting beverage.
Hot Cereal (Oatmeal)	Fiber, Complex Carbs	120-150	Promotes serotonin release and creates a sense of comfort.	Takes a few minutes to prepare.	A warming, hearty, and soothing pre-sleep meal.
Hard-Boiled Egg	Protein, Tryptophan	~70	Quick, high-protein, and very low-calorie.	May not feel as substantial to some.	The low-cal, high-protein snack champion.

Conclusion: The Final Verdict on What to Eat at 10pm

Ultimately, the best thing to eat at 10pm is a small, nutrient-dense, and easily digestible snack that aligns with your body's needs. The key is to choose whole foods that offer a combination of sleep-promoting nutrients like tryptophan, melatonin, and magnesium, while avoiding things that could disrupt your rest. By listening to your body's hunger cues and opting for a mindful, healthy snack, you can satisfy your late-night cravings and set yourself up for a better night's sleep. Whether it's a handful of almonds, a bowl of oatmeal, or some cottage cheese with fruit, a smart choice can make all the difference.

Interested in learning more about the connection between diet and sleep? For further reading, an article from the National Institutes of Health explores the link between magnesium intake and sleep quality.(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8900008/)

Frequently Asked Questions

No, it's not inherently bad to eat at 10pm, but the type of food matters. The main concern is not the time, but the quantity and quality of the food. A small, healthy snack can be beneficial, while a heavy, fatty meal can disrupt sleep and digestion.

The best snacks for sleep are those containing tryptophan, magnesium, or melatonin. Examples include a banana with almond butter, a handful of walnuts or pistachios, Greek yogurt with berries, or a glass of tart cherry juice.

You should avoid high-fat, spicy, or acidic foods, as well as those high in sugar or caffeine. These can all cause indigestion, heartburn, or energy disruptions that prevent a restful night's sleep.

A bowl of low-sugar, whole-grain cereal with milk can be a good late-night option. The complex carbohydrates can help promote sleep, while the milk provides protein and calcium. Just avoid sugary cereals that can cause blood sugar spikes.

To prevent late-night cravings, ensure your dinner is balanced with plenty of protein and fiber to keep you full longer. Also, staying properly hydrated throughout the day can prevent confusing thirst for hunger. If you still feel hungry, opt for a small, healthy snack.

Eating late at night itself doesn't cause weight gain; overall daily calorie intake and expenditure are the key factors. However, late-night snack choices often tend to be less healthy and can contribute to excess calorie consumption. Focusing on small, nutrient-dense snacks can help manage weight.

It depends on the individual. Going to bed uncomfortably hungry can disrupt sleep. For many, a small, light snack is preferable to wrestling with a growling stomach. The goal is to feel comfortably satisfied, not stuffed.