Good Bedtime Snacks: Healthy Choices for Better Sleep

As the day winds down, it’s pretty common to get hit with a midnight craving. Grabbing a midnight snack doesn’t have to mean raiding the cookie jar.

When you pick the right foods, it can actually help your body relax and set the stage for better sleep. The right snacks at bedtime deliver nutrients that calms your system and support sleep.

Below, we’ll look at some of the best snacks to eat before bed, why they work, their health benefits, and how they can turn your late-evening snacking into a win for your sleep.

Why Late Night Snacks Matter

Grabbing a snack before bed isn’t always a bad thing, it just depends on what’s on your plate.

The right foods can stabilize blood sugar, curb midnight cravings, and even support better sleep.

But load up on heavy or sugary options, and you risk discomfort and restless nights. The trick is choosing nutrient-packed snacks that actually help your body wind down.

Banana with Almond Butter

This combo is simple, tasty, and supports sleep while keeping you satisfied. Bananas pack potassium and magnesium, minerals that help relax your muscles and calm the body.

Add a swipe of almond butter, and you get protein plus healthy fats to keep you satisfied through the night.

Together, they make a quick snack that supports healthy sleep without weighing you down.

Did You Know: Bananas contain carbohydrates and tryptophan, which can help improve sleep by increasing serotonin and melatonin production.

Protein Smoothie

A protein smoothie is a smart late-night choice, especially if you’re aiming to recover and recharge while you sleep.

Blend whey or casein protein with your milk of choice for a light, muscle-friendly drink that won’t overload you on calories. Studies show that protein before bed can boost overnight muscle repair and support workout recovery. [1]

Keep in mind that a good nighttime snack should be under 200 calories to avoid disrupting sleep.

More: Certain herbal teas, like chamomile, valerian root, and passionflower, can help calm your nervous system and signal to your brain that it’s time to power down. These "sleep" teas can making it easier to fall asleep faster and stay asleep longer.

Oatmeal

Oats aren’t just a cozy evening snack, they’re loaded with sleep-friendly perks. They naturally contain melatonin, the hormone that helps regulate a healthy sleep cycle.

They’re rich in magnesium, which can calm the body and support better rest.

A bowl of warm cooked oatmeal or overnight oats with fresh fruit and seeds makes a satisfying, nutrient-packed snack that won’t keep you up at night.

Did You Know: Oatmeal with low fat milk is a great source of complex carbohydrates and plant-based proteins that support quality sleep.

Hot Cereal

One of the best healthy snacks before bed is a warm bowl of hot cereal. It does more than just comfort, it's a satisfying snack that can actually improve your sleep.

Whole grains like oats are packed with complex carbs that help your body produce sleep promoting brain chemicals like serotonin, the feel-good hormone that sets the stage for melatonin (your sleep hormone).

Plus, the cozy warmth is soothing, making it easier to relax and wind down at the end of the day.

Eggs

Eggs make a surprisingly solid pick for a healthy late night snack. They’re loaded with protein and rich in tryptophan, the amino acid that helps your body produce melatonin.

When it comes to how you cook them, lighter is better. Whether scrambled, poached, or hard-boiled, eggs are easier to digest than fried versions, which can feel heavy before bed.

Quick, satisfying, and versatile, eggs are an easy way to snack smart and set yourself up for better sleep.

Tart Cherries

Tart cherries and their juice are known for their high melatonin content.

Hormone produced in the brain that helps manage the body's sleep-wake cycles.

They’re also packed with antioxidants and anti-inflammatory compounds that help set the stage for a deeper, more restful night’s sleep.

Research suggests that consuming tart cherry juice can significantly improve sleep duration and quality.

A study in the American Journal of Therapeutics found that participants who drank the juice experienced longer sleep times and improved sleep efficiency. [2]

Edamame

Edamame isn’t just a sushi side, it’s an ideal late night snack. These young soybeans are rich in plant-based protein and magnesium, both known to promote relaxation and support steady sleep cycles.

They’re also a natural source of tryptophan, which helps your body produce melatonin.

Lightly steamed with a sprinkle of sea salt, edamame makes a satisfying, nutrient-dense snack that won’t weigh you down before bed, making them a great nighttime snack.

Nuts, Seeds, and Trail Mix

Nuts like pistachios and walnuts pack a natural dose of melatonin, while pumpkin seeds bring in tryptophan to support serotonin and melatonin production.

A study even linked nut consumption to better sleep quality and duration. [3] For a great late night snack, a simple trail mix, minus the candy bits. offers a tasty, sleep-friendly way to enjoy these nutrients all in one bite.

Did You Know: Almonds and walnuts is a great late night snack to help you sleep better. They’re packed with magnesium and melatonin, two nutrients that play a role in supporting restful sleep. Pumpkin seeds are another great option, since they contain tryptophan and magnesium, which may improve sleep quality.

Kiwi

Kiwi isn’t just a tangy little fruit—it’s a powerhouse for better sleep. Packed with serotonin and antioxidants, it can help you fall asleep faster and stay asleep longer.

Kiwi is packed with antioxidants like vitamins C and E, which help combat inflammation often linked to poor sleep quality. [4]

Plus, it’s light on your stomach, so you won’t feel weighed down before bed. Slice one up, grab a spoon, and you’ve got a bedtime snack that’s both tasty and sleep-smart.

A 2023 study looked at how kiwi could impact sleep in a group of 15 elite athletes. [5] Over four weeks, they logged their sleep while eating two kiwis before bed each night.

The results? Better overall sleep and fewer middle-of-the-night wake-ups.

Did You Know: Kiwis are low in calories but high in fiber, which can help keep you full throughout the night.

Greek Yogurt

Eating greek yogurt before bed can be satisfying. It makes a creamy snack and comes loaded with sleep-friendly perks. It’s rich in calcium, which helps your body produce melatonin, the hormone that regulates sleep.

Plus, it delivers protein and GABA, a neurotransmitter that promotes relaxation.

Choose plain or low-sugar varieties and add berries or nuts for extra flavor and nutrients. Research also links dairy foods like yogurt to better sleep quality. [6]

Whole Wheat Wrap with Hummus

A whole wheat wrap gives you steady energy thanks to its complex carbs and fiber, while hummus brings plant-based protein to the table.

Together, they make a filling late night healthy snack that won’t spike blood sugar or leave you raiding the fridge later. Another option can include whole grain crackers.

Protein is especially important at night. It provides the amino acids your body uses to repair muscles, maintain tissues, and keep recovery on track while you sleep.

Read More: Different types of sleep disorders can affect how you fall asleep, stay asleep, or move through the stages that actually restore you. Understanding the causes and treatments of sleep disorders is the first step toward fixing what is keeping you up at night.

Foods That Can Help You Sleep

There are certain foods and meals that can actually support better sleep by helping your body relax, balance hormones, and prepare for rest.

Check out our blog for more on foods that support sleep, including cottage cheese and other sources of protein.

Foods to Avoid Before Bed

Not all bedtime snacks are created equal. Sugary treats can spike blood sugar, fatty or spicy foods may upset digestion, caffeine keeps your brain wired, and alcohol, though relaxing at first, disrupts deep rest.

Check out our full guide on certain foods to avoid before bed for smarter late-night choices.

Final Thought

Picking the right bedtime snacks can make a real difference for both sleep quality and overall health.

Nutrient-rich choices like bananas with almond butter, protein smoothies, or cherries help your body ease into rest mode.

Steering clear of sugary or greasy foods adds to the benefits, and keeping snacks under 200 calories usually won’t derail your health goals.

If you have dietary needs or health concerns, it’s always smart to check in with a healthcare professional.