By Dodie Dennis, RN

Despite much investigation and studies, research indicates that the long-term health effects of nighttime snacking remain somewhat unclear. Taking the politics out of the equation, there is research showing that nighttime consumption of small, low-energy foods does not appear harmful and may even support cardiometabolic health.

For many, the best time to eat a bedtime snack is approximately one to two hours before bedtime.

Allowing your body time to digest meals and snacks prevents discomfort as you lay in bed. Opt for snacks containing complex carbohydrates, lean protein, or healthy fats, and avoid caffeinated beverages and sugary food.

Although nighttime eating has earned a bad rap, healthy bedtime snacks may offer various health benefits when included in a well-balanced diet.

If you’ve ever heard that turkey makes you sleepy, you’re probably familiar with the effects of tryptophan. This amino acid converts to serotonin and melatonin, which both help the body relax.

If you’re feeling hungry, a light snack before bed can help satiate that hunger and prevent it from disrupting your sleep. It can also help stabilize blood sugar levels before bed and close the gap on nutrient needs you may not have met during the day.

While you don’t need to eat before bed if you’re not feeling hungry, foods rich in melatonin, tryptophan, and various vitamins and minerals can support a restful sleep.

1. Whole-Grain Crackers and Cheese

Crackers and cheese are a timeless combination. Whole-grain crackers are a good source of fiber, while cheese slices provide protein. The satisfying crunch of the crackers complements the soft texture of the cheese, providing an enjoyable snacking experience that satisfies hunger and contributes to your nutrition needs.

2. Tart Cherries

Tart cherries’ sweet flavor and juicy texture make for a satisfying way to curb late-night hunger cues. They have melatonin, which is a hormone produced in the brain that helps manage the body’s sleep-wake cycles. Tart cherries are also rich in antioxidants and anti-inflammatory compounds that can support a restful night of sleep.

According to research, drinking tart cherry juice before bed may offer sleep benefits. That said, it’s important to be mindful of portion sizes since many brands include added sugars in their tart cherry juice.

3. Tuna cucumber bites

Canned tuna may be a humble snack, but it contains plenty of sleep-promoting omega-3s. It’s also a source of vitamin B6, which assists in the production of melatonin.

Mix some with a little mayo and spread it on cucumber slices for a light, crunchy snack.

4. Oatmeal

Oatmeal (especially with blueberries and almonds) is a great way to add complex carbohydrates and plant-based proteins in the morning, but it’s also an excellent late-night snack option. A warm bowl of oatmeal is a comforting snack, and it’s rich in fiber, helping you stay full through the night and supporting quality sleep. A half-cup serving of hot cereal provides 4.5 g of fiber and approximately 5 g of protein.

Some research has found eating oatmeal before bed may support healthy sleep. One study found that athletes with a higher whole grain intake experienced fewer sleep issues, linking whole grains with improved sleep.

It’s also a good idea to add a handful of walnuts to boost your omega-3 fatty acids and protein, plus they can help prevent blood sugar levels from dropping too low.

5. Sliced Apple With Almond Butter

Apple slices can be a great late-night snack, especially when combined with nut butter. Together, they provide a good balance of all three macronutrients (i.e., fats, proteins, and carbohydrates). Apples are a fiber-rich carbohydrate source, while almond butter provides protein and healthy fats.

Apples are a light snack, making them easy on your digestive system and minimizing the risk of digestive discomfort in the night. Plus, the satisfying crunch of a crisp apple combined with almond butter’s smooth, creamy texture helps satiate hunger cues and cravings before bed.

Nut butter is dense in calories, so keep an eye out for how much of it you’re consuming.

6. Banana and Peanut Butter

A banana slathered with peanut butter is the perfect balance of salty and sweet and can be an excellent bedtime snack. Bananas are a nutrient-dense carbohydrate, while peanut butter provides protein and healthy fats. The healthy fat in the peanut butter takes longer to digest, keeping you full overnight.

If you are watching your weight or need to count carbohydrates for a condition like diabetes, it’s important to note that one small banana provides 90 calories and 23 g of carbs, while one tablespoon (tbsp) of reduced-sodium peanut butter provides 94 calories and 8 g of fat.

7. Mixed Nuts

Mixed nuts can be an excellent nighttime snack choice due to their magnesium and healthy fat content. Research has shown that including nuts in a well-balanced diet offers many health benefits, such as improved gastrointestinal health.

Many nuts, such as almonds and walnuts, are rich in tryptophan and melatonin. Introducing these compounds to your system before bedtime may support a healthy sleep-wake cycle. Monitor your portion sizes and opt for unsalted options when possible, as poor sleep could increase inflammation.

8. Whole Wheat Wrap With Hummus

A whole wheat tortilla wrap with hummus spread offers a balance of nutrients before lying down. Together, they create a light snack, free from heavy greases and other hard-to-digest components. Whole wheat wraps are an excellent source of complex carbohydrates and fiber, helping to regulate blood sugar levels and satiate hunger, while hummus is rich in plant-based protein.

Protein plays a crucial role in overall health while the body is at rest. Adequate sleep and sufficient protein are critical for muscle tissue repair. It’s essential to provide the body with the amino acid building blocks it needs to regenerate and maintain bone, fat, and muscle tissues.

9. Edamame

Edamame, or fresh, unripe soybeans, offer many nutritional benefits and may be a great late-night snack.

Soybeans are rich in isoflavones, a compound that closely resembles estrogen in humans, which plays a crucial role in sleep duration and quality. Research indicates that a higher intake of isoflavones may positively affect sleep, improving duration and quality.

Edamame can be cooked in several ways, including boiling, steaming, microwaving, and pan-frying.

Edamame can be purchased fresh or frozen and paired with various ingredients to create a well-balanced snack. The beans can be pureed into a favorite hummus recipe or enjoyed with different types of dried fruit.

10. Avocado Toast

Avocado toast makes a snack that’s both filling and potentially sleep-inducing.

Avocados’ magnesium and potassium content are a one-two punch for promoting rest. Some research has shown that a potassium deficiency could disturb sleep.

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Thanks for supporting independent true journalism with a small tip. Dodie & Jack

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Dodie & Jack Dennis are regular customers of Green Pasture. Highly recommended.

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