Wait…a late-night snack can be healthy?! Yes, provided its a snack-size whole food and contains specific sleep-supportive nutrients.

It’s late. You’re super tired, but your stomach is growling. It’s been hours since dinner, should you get up for a late-night snack?

Although chronic late-night snacking on junk food or eating an entire second dinner is not recommended, there is a time and place for healthy late-night snacks. 

Especially those that contain sleep-supportive nutrients, like glucose, protein, melatonin, magnesium, and amino acids.

Here, we’ll explore seven healthy late-night snacks you can turn to when you wake up hungry, just can’t fall asleep, or need a little extra comfort and/or healthy calories before bed.

How Can Late Night Snacks Help With Sleep?

There are many factors that can influence sleep, including stress, hormonal shifts, screen time, lack of bedtime routine, sleeping in a hot room, blood sugar dips, wakeful kids and babies, aches and pains, too much caffeine, alcohol consumption, a snoring partner or pet, and an uncomfortable mattress, to name a few.

So let’s be real, late-night snacks won’t help with all of these, and we shouldn’t eat just because we’re bored or out of habit.

However, research suggests that enjoying a small snack before bed may help with some aspects of sleep. Especially if they’re related to blood sugar dips, cortisol spikes (from stress), nutrient deficiencies, a lack of caloric intake during the day, or stress (more to come).

Here’s how this works.

As mentioned in the introduction, there are nutrients in specific foods and herbs that have been proven to help with various aspects of sleep.

Some sleep promoting nutrients include:

Melatonin 

Your body’s master sleep hormone is found in cherries, goji berries, cranberries, grapes, strawberries, pistachios, walnuts, and some animal products.

Tryptophan

This amino acid is a precursor to serotonin and melatonin, making it essential for sleep. Sources include poultry, eggs, soybeans, oats and oatbran, meats, seafood, nuts and seeds, dairy products, and beans.

Magnesium

Also known as “the relaxation mineral”, magnesium is involved in over 300 enzymatic processes, including those related to sleep, relaxation, and muscular function. Magnesium-rich foods include mangoes, dark leafy greens, whole grains, legumes, nuts, seeds, and dark chocolate.

Protein

This macronutrient is essential for promoting satiety, normal neurotransmitter function, hormonal function, metabolic function, healthy skin—pretty much, everything! 

Studies suggest protein’s satiating effect can help you relax and fall asleep easier, especially while dieting and if combined with fiber. It’s also a good source of sleep-promoting tryptophan and helps stabilize blood sugar.

Healthy Carbs

Carbs are best-known for their role in energy production, but studies suggest high-quality carbs, from fruits, vegetables, and whole grains for example, can also help you sleep, while low-quality carbs, from ultra-processed foods, can hinder sleep.

Although more research is needed, we know carbohydrates contain glucose which helps support healthy brain function and the production of feel-good compounds, like serotonin. 

We also know healthy carbs contain fiber, which supports gut health and the gut-brain axis slows down digestion, and promotes stable blood sugar, helping you stay full throughout the night.

L-theanine

This calming amino acid has been studied for its beneficial effects on sleep and mental/emotional well-being.

L-theanine is found most abundantly in green teas, including matcha, as well as black tea, white tea, and some mushrooms.

Iron

Most of us associate low iron with fatigue, female issues, or fainting, but did you know low iron can also cause sleep disturbance?

Iron-rich foods include red meats, poultry pork, seafood, tuna, dark leafy greens, egg yolks, tofu, beans, legumes, and fortified foods.

Note: iron deficiency should always be treated and monitored by a healthcare professional.

Withanolides 

Though not as well-known as vitamins, minerals, and macros, withanolides  are the active plant compounds found in the nightshade family. 

Ashwagandha, an ancient Ayurvedic herb, contains an abundance of withanolides, and has been shown to help improve various aspects of sleep, relieve anxiety, and help reduce stress and tension. 

7 Healthy Late Night Snacks For Better Sleep

So, what should you eat when you’re craving a late-night snack? 

Reach for any of these seven foods and recipes to support your body’s natural production of sleep hormones and neurotransmitters, stave off hunger, support blood sugar, and induce feelings of relaxation, safety, and calm.

1. Fresh Or Frozen Cherries (Naturally Rich In Melatonin)

Cherries are a true superfood, and, as a natural source of melatonin, fiber, and vitamin C (which supports iron absorption), they make a great sleep-support snack.

Enjoy them fresh or frozen or blended into yogurt or a small smoothie, some leafy greens, and mango for extra magnesium.

You can also try tart cherry juice, which has been studied for its benefits on sleep and exercise recovery. Tart cherries are considered the richest source of natural melatonin.

Photo courtesy of Pexels.

Read more: Check out this Cherry Lavender Twilight Tonic

2. Mango Lassi With Greek Yogurt & Pistachios

Mangoes are one of the richest natural sources of bioavailable magnesium. 

Combine them with protein- and tryptophan packed Greek yogurt and melatonin-rich pistachios in a classic mango lassi, for a soothing before-bed snack.

Basic Mango Lassi Recipe (no refined sugar)

Yields: 1 serving

Ingredients:

  • 1 cup fresh or frozen mango
  • 1/2 cup plain Greek yogurt (low-, no-, or full-fat) or plain Greek-style plant-based yogurt
  • 1/2 cup milk, plant milk, or water
  • 1/8-1/4 teaspoon cardamom (optional)
  • 6-8 ice cubes (if using fresh mango)
  • 2-3 tablespoons chopped pistachios 

How to Make:

  1. Combine everything in a blender and blend until smooth.
  2. Top with chopped pistachios and enjoy!

If this is too much for a before-bed snack, save the rest for a morning smoothie.

3. A Handful Of Nuts And Seeds

It doesn’t get much easier than grabbing a handful of nuts before bed.

Rich in satiating fiber and plant-based protein, natural melatonin (pistachios), healthy fats like omega-3s in walnuts and hempseeds, and magnesium, they offer multiple benefits for a better night’s rest.

4. Warm Milk Or Plant Milk With Cinnamon And Ashwagandha

A mug of warm milk is a classic home sleep remedy that’s endured generations. Perhaps it’s because milk contains several sleep-promoting nutrients, including tryptophan, calcium, magnesium, protein, and healthy carbs.

Fortified plant milks often contain a similar nutrient profile, making them a great substitute for vegans or the dairy-sensitive or intolerant.

For extra sleep support, try adding a cinnamon stick or half-teaspoon of cinnamon with 1-2 capsules of high-quality, organic Ashwagandha.

As mentioned previously, Ashwagandha contains withanolides, which tradition and studies suggest may support various aspects of sleep including sleep onset, duration, and overall quality. 

Ashwagandha is also wonderful for relieving stress and may help with exercise recovery.

5. Cheese And Gluten-Free Crackers

Cheese is a source of tryptophan and protein, while healthy gluten-free crackers, such as nut- and seed-flour-based crackers, can be a good source of fiber.

Put them together, and you have a quick and enjoyable late night snack.

6. Spinach Egg Bites

Egg bites or muffins are all the rage for breakfast, but they also make a perfect iron-, protein-, fiber-, and tryptophan-rich late night snack.

Photo courtesy of Pexels.

Read more: Are Eggs Good For You?

7. White Tea In The Evening, Green Tea Or Matcha In The Morning

Though technically not a “snack”, white tea is a good source of sleep-inducing l-theanine, and makes a lovely nighttime tea ritual.

For more calming l-Theanine effects, try adding green tea or matcha to your morning routine. 

Although these teas contain caffeine, it’s considerably less than coffee or black tea, and the l-theanine helps balance out the buzz for a cleaner energy hit, without the crash.

We’ve Got Even More Nighttime Rituals & Sleep Tips!

At Avocado Green, sleep is our specialty! This is why we’re committed to providing a diverse range of tools and information to help you get more of your precious zzzss with less effort.

For more natural sleep support information & tips, check out:

Ready to elevate your sleep sanctuary? Top-rated organic, non-toxic mattresses, crib mattresses, bedding, and home goods for a more comfortable and luxurious sleep.

Photo courtesy of Pexels.

Read more: Coffee vs. Matcha: Which Brew Is Better for You?

Have feedback on our story? Email [email protected] to let us know what you think! 

Kristen Boye is a freelance natural health and sustainable living writer based in Western North Carolina. She holds a Bachelor’s Degree in Natural Health, is a Certified Natural Foods Chef, co-owner of a medicinal herb farm, a real-food advocate, and is obsessed with writing, non-toxic living, researching, regenerative ag, and words in general.

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