Late-night cravings happen — but reaching for the wrong snack can leave you tossing and turning. The good news? The right evening nibble can actually support your sleep by helping your body wind down and stay satisfied through the night.
Here’s a guide to the best snacks to eat before bed, the ones to avoid, and why a little nighttime snack doesn’t have to mean derailing your health.
Best Snacks Before Bed
These bedtime-friendly options are light, satisfying, and packed with sleep-promoting nutrients like tryptophan, magnesium, and melatonin:
Greek Yogurt with Honey
Protein-rich and easy to digest, Greek yogurt also contains tryptophan, which can help the body produce sleep hormones.
Banana with Almond Butter
Bananas offer potassium and magnesium — both known to support muscle relaxation — while almond butter adds healthy fats and a touch of protein.
Oatmeal
A small bowl of oats is rich in melatonin and complex carbs, which can help calm the brain and prepare the body for rest.
Cottage Cheese & Berries
Cottage cheese contains casein protein, which digests slowly and may help with overnight muscle repair — perfect if you’ve worked out that day.
Chamomile Tea & a Rice Cake with Peanut Butter
Chamomile is a calming herbal tea, and the carb-fat combo from the rice cake and peanut butter can help keep blood sugar stable overnight.
Snacks to Avoid Before Bed
Some foods can spike your energy, irritate your digestion, or interfere with sleep quality:
- Chocolate – Contains caffeine and sugar, which may keep you awake
- Spicy foods – Can lead to heartburn and discomfort when lying down
- Chips or salty snacks – Often high in sodium, which may disrupt hydration and cause bloating
- Sugary desserts – Can spike blood sugar and disrupt sleep cycles
- Greasy takeaways – Hard to digest and often leave you feeling heavy
Tips for Nighttime Snacking
- Keep it light: Aim for snacks under 200 calories
- Balance carbs and protein: This combo helps keep you full and supports stable blood sugar
- Watch the clock: Try to eat at least 30–60 minutes before bed
Final Thought
Snacking before bed doesn’t have to be a guilty pleasure — it can be a healthy habit if you pick the right foods. Listen to your body, and if you’re hungry at night, reach for something small, nourishing, and sleep-supportive.
Can a Nap Fix Everything? The Power (and Limits) of Short Sleep
