One of my many old health nemeses was late-night snacking. My go-to was a big bowl of chips and an oversized jar of dip, often while watching TV with my feet up just hours before bed.
At the time, I knew that combination wasn’t healthy, but I didn’t realize the damage I was doing. It wasn’t until my health scare in 2024 and countless talks on nutrition, diet, and heart health since, that I am finally well-versed in the dos and don’ts of food-related health.
I’ve gone through many diets, fads, and other attempts at changing my lifestyle. Most of them failed, and the reality is, changing simple, easy things is the key to progress. Late-night snacking is one of the best and easiest things anyone can change.
What is a Late-Night Snack?
A late-night snack is often a small meal eaten hours after dinner and three hours or less before bedtime. A late-night snack is sometimes referred to as a midnight snack or even supper in certain parts of the world. These snacks are often light and informal, consisting of simple or quick-to-prepare foods that satisfy a craving before sleep.
The definition of late-night may vary across a person’s sleep schedule. For example, someone who needs to go to bed at around 7 pm as they have to be up and out to work at 3 am is likely to have a different time that constitutes ‘late-night’ than others. In this example, a late-night snack may be anything after 4 pm (three hours before bedtime).
Why Can Late-Night Snacks Disrupt Sleep?
Eating before sleep can impact different systems in your body. For instance, consuming food activates your digestive system. This requires energy and drives metabolic activity even while you are trying to sleep. This means your digestive system is awake and impacting other systems in your body. These include:
Late-Night Snacks Can Disrupt Your Circadian Rhythm
When you eat, your circadian rhythm can become confused, thinking it’s daytime. This is because food consumption acts as a signal to your body’s systems and ultimately leads to lower quality sleep.
Late-Night Snacks Can Lead to Digestive Complications
When you eat late at night, you are asking your digestive system to work. When lying down after eating, if your digestive system is still working, it can cause gastroesophageal reflux disease (GERD), or acid reflux. This can lead to heartburn and discomfort that disrupts sleep.
Late-Night Snacks Can Impact Sleep Patterns
In studies, it has been found that eating three hours before bedtime can increase the time it takes to fall asleep. This reduces the amount of REM and deep sleep a person experiences, reducing the natural process of recovery and repair that this phase of sleep provides.
This is why we write that three hours before bedtime constitutes late-night snacking.
Also Read: 6 Natural Mood-Boosters That Have Helped Me Combat the Afternoon Slump
Why is Picking the Right Late-Night Snack Important?
When it comes to late-night snacking, what you eat matters. By getting it wrong, you are potentially impacting your body’s systems, which in turn can impact the benefits across different stages of sleep. The right snacks not only support better sleep but can even help regulate sleep hormones and provide nutrients that help with relaxation.
Late-Night Snacks That Help With Blood Sugar Stability
The right midnight snack can help maintain a stable blood sugar level even through the night. If diabetic like me, consider snacks that are high in protein and fiber. This can stop blood sugar spikes and crashes that may disrupt sleep. It will also help control blood sugar fluctuations that can trigger the release of stress hormones, which also impact sleep.
Late-Night Snacks With Nurtients That Help With Sleep
Foods rich in tryptophan, magnesium, and complex carbohydrates can help the body produce sleep-regulating hormones like melatonin and serotonin. These nutrients help the body transition into sleep, rather than working against it. For example, avoid foods high in sugar, fat, and caffeine.
Late-Night Snacks That Help With Weight Management
When picking late-night snacks, focusing on nutrient-dense snacks or low-calorie snacks can help with unwanted weight gain. A study on obesity showed that people who snack late at night consume 40% of their daily calories after 6 pm. These snacks are often high in sugar and fat, which impacts a person’s ability to manage weight.
When choosing late-night snacks, aim for:
- Portions of less than 200 calories and foods that satisfy hunger without overwhelming your digestive system.
- Always try to allow for at least 2 hours between eating and bedtime so that your body has time to begin digestion.
- Finally, focus on combinations that include protein, healthy fats, and complex carbohydrates while avoiding high-sugar, high-caffeine, or very spicy foods that can interfere with sleep
The following foods are the best options available:
1. Greek Yogurt with Berries
Greek yogurt provides high-quality protein and probiotics that help with gut health. It also contains tryptophan, a sleep-inducing amino acid that helps produce melatonin. Berries add antioxidants and fiber, the latter helping prevent energy spikes.
This was my go-to snack for beating late-night cravings. If you like yogurt, berries, and a few nuts (I always toss some in), this one’s a winner. I’ve even had nutritionists, dietitians, and heart specialists give it a thumbs up.
2. Almonds and Mixed Nuts
Almonds are a fantastic source of melatonin. It’s also rich in healthy fats, protein, vitamin E, and magnesium. Magnesium helps convert tryptophan into sleep-aiding hormones. Many other nuts offer similar benefits. Roughly 20 almonds can provide 150 calories and enough protein for slow energy release throughout the night.
Honestly, my diet has become pretty nut-heavy. I snack on a small mix of nuts, dried fruit, and seeds every day while I work. They’re packed with essential nutrients, and I credit them for helping curb my hunger thanks to how nutrient-dense they are.
3. Banana with Almond Butter
Bananas are rich in potassium and magnesium. These act as natural muscle relaxants, while the included tryptophan converts into serotonin and melatonin. The almond butter contains healthy fats and protein to keep you satiated throughout the night.
In supporting me through everything since my health scare, my wife took this snack combo to the next level. She makes a super healthy chia seed pudding topped with banana slices and a spoonful of almond butter, sometimes peanut butter. Check out a few chia seed recipes and give them a try. With the bananas and nut butter on top, you won’t believe it’s healthy.
4. Kiwi Fruit
Kiwi fruit offers serotonin content and anti-inflammatory antioxidants. Research shows that people who eat two kiwis one hour before bedtime fall asleep 35% faster, wake up less frequently in the night, and improve sleep time by 13.4%.
5. Whole Grain Crackers with Cheese
The whole grain crackers provide carbohydrates, which in turn help make the tryptophan in the cheese more available to the body. This combination helps the brain produce serotonin and melatonin. Additionally, the protein can help support consistent blood sugar levels through the night.
6. Oatmeal with Nuts
Oatmeal is an excellent source of fiber and contains natural melatonin. A small portion as a late-night snack, topped with nuts like walnuts or almonds, makes for a perfect balance of complex carbs, protein, and healthy fats. Walnuts contain omega-3 fats and provide tryptophan.
This is my go-to breakfast. Most days, I’m digging into a bowl of oatmeal with berries, bananas, and a mix of nuts and seeds. I eat a fairly large portion because it keeps my cravings in check for hours. Here’s the thing: oatmeal (or porridge) is a super healthy breakfast, but it also makes a great snack. Just keep the portion small if you’re having it late at night.
Also Read: 18 Amazing Low-GI Fruits That Won’t Spike Your Blood Sugar
7. Chamomile Tea with a Small Piece of Dark Chocolate
Chamomile tea contains apigenin, a compound that binds to receptors in the brain, which in turn helps to reduce anxiety and supports sedation. By pairing this tea with a portion of dark chocolate, you are providing the body with antioxidants and natural sugars that won’t spike blood sugar. Studies show that chamomile tea can massively improve sleep patterns.