5 Nighttime Snacks That Are Actually Good for Sleep

Late-night snacks get a bad rap. But if your stomach is growling before bed, you don’t have to feel guilty about sating your hunger. 

Of course, you should pick your nighttime snacks carefully so that digestion doesn’t get in the way of falling asleep. Luckily, some foods contain compounds that can help ease you into slumber. 

For better sleep, choose your next late-night snack from our list of sleep-friendly options below. 

Tips for healthy late-night snacking

A nighttime snack isn’t necessarily a bad thing. However, it’s important to keep your snacks light and healthy, so that digestion doesn’t interfere with the release of the sleep hormone melatonin.  

What’s more, eating too much late at night can make it more difficult to control your weight. For this reason, late-night snacking should be limited to 400 calories or less, so that you don’t unintentionally overeat.  

To strike the right balance for your nighttime snack, here are some tips:

• Drink a glass of water first. It’s possible that you’re dehydrated, not hungry
• Keep your snack light and nutritious. Try to avoid snacks that are high in fat, sugar, and salt, as they can be harder on the stomach. 
• Plan three full meals a day. This way, you’ll be less likely to be hungry at night. 
• Don’t ignore a growling stomach. If you’re hungry, there’s no problem with having a light snack. 

No-go foods before bed

Try to avoid foods that are sugary, fatty and spicy, as well as substances like caffeine and alcohol. That’s because these foods are harder to digest, so they may keep you up at night. In addition, these foods are more addictive and can lead to overeating. This includes foods such as:

As you create good sleep habits, be sure to avoid these no-go foods. Instead you can try out some of our alternative suggestions. For example, nix the ice cream for a yogurt with fresh blueberries. 

Sleep-friendly foods

Sleep-friendly foods are light and nutritious. Specifically, foods with high-fiber carbs and proteins are excellent choices. Here are some options when you get late-night cravings:

1. Fruit

You can’t go wrong with fresh fruit. Options such as tart cherries and kiwis actually contain some melatonin, which is good for sleep. Our list of top sleep-friendly fruits include: 

• Tart cherries
• Kiwis
• Bananas
• Pineapple
• Watermelon 
• Apples
• Grapes
• Blueberries
• Applesauce
• Dried fruit

2. Nuts and seeds

A handful of nuts and seeds, or nut butter spread on crackers are both great ideas for satisfying your late-night hunger pangs. Some of the best nuts for a bedtime snack include:

• Pistachios
• Pumpkin Seeds
• Edamame
• Almonds
• Walnuts
• Trail mix
• Nut butters

3. Light whole-wheat snacks

If you need a slightly larger snack, you might opt for a whole-wheat treat. You can pair whole wheat cereal, bread or crackers with sides such as fruit or cheese. For example, you might try:

• Hot cereals, such as oatmeal
• Whole-grain wrap
• Avocado toast
• Cheese and crackers
• Granola or granola bars
• Rice cakes

4. Dips and yogurts

Dips and yogurts are also a stomach-friendly choice that can make you feel full. You can combine any of these choices with crackers or fresh-cut fruits and veggies:

• Yogurt
• Cottage cheese
• Guacamole
• Hummus
• Smoothie

5. Other favorites

Finally, other healthy late-night favorites include one-offs that you can make within minutes. You might try:

• Popcorn (without excess salt and butter)
• Roasted chickpeas
• Eggs

• Herbal tea

Have sweet dreams with Polysleep

Now that you have picked up the perfect late-night snack, you’re ready to get back to bed. Here at Polysleep, we want to make your sleep as sweet as possible. In addition to healthy nighttime snacks, you can get great shut-eye by making your bedroom a sleep sanctuary. Take a look at all our comfy mattresses and pillows for restful sleep.

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