Healthy Late Night Snacks for Restful Sleep

We’ve all been there. You’re having a relaxing evening and starting to think about getting in bed when suddenly a snack craving strikes. What to do? You don’t want to go to bed hungry, but you don’t want to sabotage your sleep, either.

While it’s certainly true that late-night snacking can keep you from getting the rest you need, certain foods actually promote sleep rather than preventing it. Here’s your guide to healthy late night snacks for restful sleep.

The Science Behind Sleep-Disrupting Snacks

Among the snacks that can negatively impact sleep, sweets and highly-processed foods top the list. These foods are high in sugar that hits your bloodstream in a rush, causing your blood sugar to spike — and then subsequently crash after your body quickly burns through the sugar.

These blood sugar spikes and crashes can disrupt your body’s circadian rhythms, preventing you from sleeping deeply. You may struggle to fall asleep, and the sleep you do get may be poor quality.

Certain snacks, including spicy, fatty and highly acidic foods, can also keep you up at night. These foods are common triggers of indigestion and heartburn, which may make you too uncomfortable to sleep.

Nutrients That Promote Sleep

Luckily, there are nutrients found in food that actually help us sleep instead of keeping us awake when we consume them before bed. These include:

● Tryptophan, which is an amino acid that plays a role in the production of the neurotransmitter serotonin. Serotonin helps regulate sleep and is used to make the sleep hormone melatonin.

● Magnesium, which is a mineral that has a calming effect on the nervous system and helps relax muscles to promote restful sleep.

● Calcium, which is another mineral shown to support sleep. Calcium helps the body use tryptophan to produce melatonin.

Keeping these nutrients in mind as you approach the fridge or pantry can help you make sleep-promoting snack choices.

Best Late Night Snacks for Restful Sleep

Now that you know what to avoid and what to look for in a late night snack, you’re ready to make a healthy choice. Here are some of the best late night snacks for restful sleep.

Cottage cheese

Whether you like it topped with berries or a sprinkle of everything bagel seasoning, cottage cheese is an excellent bedtime snack option. It contains both tryptophan and calcium to boost melatonin production, and it’s high in filling protein to keep you satisfied until morning.

Tart cherry juice

There’s a reason tart cherry juice is a key ingredient in the “sleepy girl mocktail” made famous on TikTok. Tart cherries are known for their exceptionally high melatonin content.

Avocado toast

Both avocados and whole grain bread are excellent sources of fiber, which helps stabilize blood sugar to prevent sleep-disrupting swings. Avocados are also high in magnesium.

Trail mix

A handful of trail mix made with almonds, cashews, sunflower seeds and pepitas is a good choice of bedtime snack, since nuts and seeds are naturally high in magnesium. Just be sure to reach for a variety that’s low in added sugar.

Kale chips

Trade your potato chips for savory kale ones to give yourself a dose of sleep-promoting magnesium, tryptophan and calcium — not to mention fiber to keep blood sugar in check.

Greek yogurt with peanut butter

Like cottage cheese, Greek yogurt contains melatonin-boosting tryptophan and calcium as well as protein. Peanut butter adds even more protein, along with filling fiber.

Popcorn

If you absolutely must have a bowl of something crunchy and salty before bed, popcorn is your best bet because it is rich in sugar-stabilizing fiber. Look for pre-bagged varieties that are lower in sodium and oils.

Regardless of which healthy late night snack you choose, try to stay in the 150-200 calorie range to ensure your snack helps rather than hinders sleep.

Timing is Everything: When to Eat Your Late Night Snack

Now that you have some idea of what to eat for a healthy late night snack, it’s time to think about when to eat it. Experts generally agree the best window for late night snacking is 1-2 hours before bed. This gives your body time to work on breaking down your snack before you lie down, preventing both blood sugar swings and digestive distress.

People with diabetes or other blood sugar issues, along with those who experience frequent heartburn or reflux, may need to allow for even more time between late night snacking and getting in bed.

Making the Most of Your Late Night Snack

Since none of us is immune to late night snack cravings, it’s good to know there are healthy choices out there. When you eschew sugary and fatty processed snacks in favor of nutrient-rich (but still delicious!) options, you may be giving yourself a leg up when it comes to getting a good night’s sleep.