10 Sleep-Promoting, Satisfying Healthy Nighttime Snacks

Many people experience annoying hunger pangs in the hours between dinner and bedtime. Nighttime snacks and drinks, however, are well known for being unhealthy—after choosing more healthful options all day, it's so simple to go for the most convenient and delicious items you've been yearning for. Though definitely tasty, some midnight snack choices can affect sleep unfavorably and make you desire more. Given that healthy sleep is a foundation of health and wellbeing, this dilemma just compounds the suffering.

What to eat at night when hungry and trying to lose weight?

Foods wealthy essential nutrients may benefit you yet help you sleep well, making them ideal healthy night snacks. When hunger strikes at midnight, grab for:

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Healthy Late Night Snacks

Fibre

By controlling the blood sugar response, reducing cholesterol levels, promoting good digestion, enhancing fullness after meals (perfect for evening snacks!), and supporting the gut flora, fibre helps to promote best health. A healthy gut microbiota benefits many other physiological systems, mental health, and the immune system. Interestingly, a 2022 study found that by strengthening the gut-brain axis and lowering symptoms of many sleep disorders, fiber's beneficial effect on the microbiome could be related to improved sleep. Largely in plant-based foods like fruits, vegetables, whole grains, nuts, seeds, and legumes, fibre is found.

Magnesium

For many people suffering with sleep problems, magnesium is one of the most often used dietary supplements. Bianca Tamburello, RDN, states, "Magnesium, found in nuts, seeds, spinach, and tart cherry juice, may improve sleep quality so that you feel more rested and may help you fall asleep faster." A 2023 study on this important mineral confirms these effects. Though more study is justified, magnesium-rich foods are certainly good additions to your after-dinner snack as they support improved bone, heart, and metabolic health.

Vitamin D

Though new studies are also showing it to be really good for sleep, ever elusive vitamin D is necessary for best immunological, heart, metabolic, and bone health. A few suggested processes account for this, including:

Vitamin D's part in the synthesis of serotonin and melatonin, which are vital for good circadian rhythms.
Sleep is significantly influenced by vitamin D receptors on the brain stem.
Vitamin D's effect on particular pain conditions (like restless leg syndrome) that could impair sleep.

Though several studies have shown these effects, they are nicely summarised in this 2022 systematic review published in Nutrients. Among the excellent dietary sources of vitamin D are fortified cereals, fortified orange juice, fortified dairy and plant milks, egg yolk, cow liver, sardines, tuna, swordfish, salmon, and cod liver oil.

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Omega-3 Fatty Acids

Studies indicate that for people consuming few omega-3 rich meals, omega-3 supplementation might help them sleep better, Tamburello claims. This may be due to the fatty acid's influence on melatonin control. "Eating more foods high in omega-3 fats like salmon, walnuts, and chia seeds, may improve sleep by promoting higher melatonin levels," she says. Moreover, among many other remarkable advantages, omega-3s support immunological, brain, and heart health.

Antioxidants

Micronutrients high in antioxidants such as plant chemicals, vitamin E, and vitamin C are also dietary complements to a nighttime snack. While helping with pain relief that could compromise quality sleep, they also help to lower inflammation, therefore supporting general health and immunity. Though most plant-based foods have at least some, foods particularly strong in antioxidants include berries, citrus fruits, leafy greens, beets, nuts, seeds, and whole grains.

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Tryptophan

Many of us take a Thanksgiving nap following the large feast because of the tryptophan in turkey, a frequent cliche we have all heard. And, as it turns out, some of this could be accurate. “Tryptophan, which is often associated with turkey, but also found in dairy, chicken, and fish, can help boost serotonin levels to positively impact sleep,” Tamburello notes.

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Melatonin

Tamburello claims, "Melatonin is a hormone produced naturally by the body to promote sleep, but can also be found as a supplement and in foods including tart cherry juice, walnuts, almonds, oats, and grapes." Research indicates melatonin's involvement in alleviating sleep problem symptoms, as well as its support of quicker onset of sleep and longer duration of sleep, thereby providing much data to support this.

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Healthy Snacks After 8pm

01 | Handful of Walnuts or Almonds

While both almonds and walnuts are rich in fibre, antioxidants, melatonin, and magnesium—plus a little amount of plant protein as well, walnuts are loaded with sleep-promoting omega-3 fatty acids. These dietary benefits will support general health, satiety, and sleep. Furthermore, choosing gently salted nuts will help you control your post-dinner salty desires.

A photo of a blackberry smoothie bowl, with coconut shreds, sunflower seeds, and fresh blackberries on top. The smoothie is in the center of an empty white ceramic dish that sits atop a floral napkin placed over a light wooden table. In front of it lies one silver spoon with its handle resting on a soft cloth. This scene conveys a sense of freshness and vitality as well as healthiness, emphasizing natural ingredients and colors.

02 | Mini Smoothie Bowl With Tart Cherries

After dinnertime, and the gratifying sweetness of a smoothie bowl is just right. Smoothies are also a great way to include sleep-inducing ingredients like tart cherries (or tart cherry juice), frozen berries, grapes, and oats.

RELATED: [Recipes]EASY Blueberry Pie

A photo of slices of smoked salmon on whole-wheat bread, with black pepper sprinkled over the top and down onto one slice. The plate is white and blue, with a plain background.

03 | Smoked Salmon on Whole Wheat Crackers

The oily fattiness of smoked salmon will not only assist to reduce your nocturnal hunger and salt cravings, but it may also encourage better sleep. Its omega-3 fatty acids and vitamin D explain this. Salmon from Chile is particularly advantageous in this respect as it is notably rich in omega-3s. When served on whole wheat crackers with a swipe of cream cheese and a sprinkle of fresh dill, smoked salmon is nothing short of a *chef's kiss*.

Two glass jars of peanut butter and jelly sit next to sour cream, banana, chia seeds, topped with crushed peanuts. On the right side is an empty spoon. The background color is white and gray. High-resolution photography, insanely detailed and intricate, with fine details, in the style of a stock photo.

04 | Overnight Oats With Chia Seeds

Besides being beneficial at breakfast time, overnight oats might save the day at night. Found in foods like oats and chia seeds, they include omega-3 fatty acids, melatonin, magnesium, fibre, and antioxidants. To assist with your sugar cravings, top with berries and a dash of milk.

Three pieces of rolled-up ham, isolated on a white background, hyper-realistic photography.

05 | Turkey Roll-Ups

Turkey roll-ups are the ideal somewhat salty nighttime snack as the tryptophan in turkey (and chicken!) can help you have a more complete night’s sleep. Roll up low-sodium, nitrate-free deli turkey with lettuce, tomato, your preferred condiments, and perhaps a slice of cheese.

A photo of a white bowl filled with granola, topped with Greek yogurt and fresh raspberries. The background is light gray concrete, captured from above in a close-up shot. Soft natural lighting illuminates the scene, highlighting the textures and colors of each element. Taken with an iPhone camera using portrait mode for sharp focus and vibrant color.

06 | Yogurt With Fruit and Granola

Always a gratifying snack is a cup of yoghurt packed with protein and calcium, topped with fruit, granola, or some chopped almonds; even more so with a sprinkle of omega-3-rich chia seeds or hemp hearts. Especially the tryptophan and vitamin D in yoghurt will help to support good sleep.

A bowl of white cream cheese and chives on the side, surrounded by carrots, tomatoes, cucumber slices, and some green leaves. The background is light blue, and there's space for text at the top right. On a plate, there was also an all-blue patterned cloth napkin under it.

07 | Fresh Veggies and Cottage Cheese Dip

A bowl of popcorn on an orange background, high-resolution photography, minimalist style, top view.

08 | Popcorn

Reach for a couple handfuls of plain or mildly salted popcorn if all you want is a light, airy, crunchy bite—something really zero-fuss. Technically a whole grain, this snack will offer a little more fibre than other packed, late-night nibbles like potato chips or pretzels. Consider a pre-bagged choice from the supermarket that is low in sodium, created with little to no oils, and has no or very little added sugar.

A close-up of round cookies with black pepper and olive oil, placed on white parchment paper against a pastel pink background. The soft lighting accentuates the golden-brown edges and subtle specks of dark green color from the herbs in each cookie. A small wooden tray adds to the rustic charm.

09 | Herb and Cheese Crackers

Believe it or not, cheese one of the easiest—and most tasty—ways to fall asleep while you're munching before bed. Cheese has an amino acid called tryptophan that helps to control sleep. The calcium in cheese also combines with tryptophan to create melatonin, the hormone causing sleep. Honestly, consider all those occasions you felt rather tired after eating from a cheese board; you weren't only fantasising it!

A bowl of fluffy, creamy eggs and cheese is placed on the right side against an isolated pastel pink background with empty egg cartons nearby. The top-down view captures the dish's soft texture and yellow color from the butter. A fork is visible, adding realism to the scene.

10 | Scrambled Eggs

Scrambled eggs are full of melatonin, protein, and vitamin D. Should you be up late and your stomach is begging for a food, think about making an egg or two to satisfy you (and lull you to sleep). Moreover, when time and energy are limited, it's a quite simple dish to prepare!

FQ&A

Healthy Late Night Snacks For Pregnancy:

Greek yoghurt with honey or fruit: Probiotic-rich for intestinal health; high in protein and calcium.
Almond butter with whole grain toast: Offers protein, healthy fats, and fibre to keep you full.
Oatmeal with banana slices or cinnamon: Comforting, aids digestion and may help you sleep better.
Salted boiled egg: High in protein, iron, and choline—three nutrients vital for foetal growth.
Carrots or sliced cucumber with hummus: A wonderful mix of plant-based protein and fibre.

To maintain blood sugar steady, select snacks with healthy fats or protein + fibre. Before bed, stay away from too spicy, greasy, or sugary meals.

Healthy Late Night Snacks For Diabetics:

Protein + Fiber = Blood Sugar Control: Greek yogurt (plain, unsweetened) with a few berries (High in protein and probiotics, with minimal sugar.)
Oatmeal (unsweetened, small portion) with chia seeds or flax: Soluble fiber slows glucose absorption and supports heart health.

A small handful of mixed nuts (e.g. almonds, walnuts, pistachios): Rich in fiber, protein, and healthy fats; may improve insulin sensitivity.

Avoid refined sugars and processed snacks (e.g., chips, cookies).

Choose snacks with ≤15–20g of carbs

What to Eat at Night When Hungry and Trying to Lose Weight:

Cottage cheese (low-fat): Rich in casein protein, which digests slowly and may support fat loss during sleep.
Steamed or raw broccoli with a light sprinkle of salt or lemon: Very low in calories but filling due to fiber and volume.

Tips to Control Night Hunger While Losing Weight

Don’t skip dinner: A protein- and fiber-rich meal helps prevent late-night hunger.
Stay hydrated: Thirst often mimics hunger.
Avoid sugar-heavy or carb-only snacks: They spike insulin and lead to more hunger.
Aim for 100–200 calories if you're truly hungry before bed.

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