It’s way past dinner, you have stayed up late watching the latest binge-able series, and you are feeling a bit hungry. But you try not to eat so late because you know that, usually, the late night munchies involve less-than-ideal choices. You have also heard that eating after 7 pm isn’t good for you.
But, let’s get a few things straight about late night snacks. The body doesn't have a clock where it stores fat after a particular time. The 7 pm thing is because when many of us eat after dinner, we aren’t truly hungry, we tend to eat mindlessly, and we make less-than-ideal choices. So for many of us, it is better to not eat late at night.
If you’re hungry, no matter what time it is. you should eat something. But what you choose to eat can make a big difference.
What makes for a healthy late night snack? What types of foods can help you feel satisfied before bed while staying on track with your nutrition goals? In this article, you will find our best healthy eating tips and snacks for your late night cravings.
Essential Nutrients in Healthy Late Night Snacks
If you are looking for late night snack ideas, why not choose something that contains nutrients that help you unwind or get a better night’s sleep?
Here are a few essential nutrients, vitamins, and minerals that should be included when you are searching for munchies in the fridge or pantry:
Protein
Foods high in protein, particularly those high in the amino acid tryptophan, can help support a good night’s sleep. This amino acid helps boost melatonin and serotonin levels, two hormones needed for sleep that help promote restful sleep.
Fiber
Foods high in fiber help stabilize blood sugar, preventing spikes and crashes that can wake you up at night. Fiber may also support a healthy microbiome, which has been linked to better sleep.
Magnesium
Magnesium is known as the “calming mineral” and many of us do not get enough in our diets. It helps with muscle and nerve relaxation.
Melatonin
This natural sleep hormone spikes when it's time to get some zzz’s. Foods high in melatonin can help support healthy melatonin levels in the body.
Vitamin D
This essential vitamin plays a role in melatonin and serotonin production. Having adequate levels has been linked to healthier sleep patterns.
Top Healthy Late Night Snacks
So where can you find all these nutrients in food? We put together a list of healthy midnight snacks that include a variety of these supportive nutrients for sleep.
Turkey Chomps, Low Fat Cheese, Whole Grain Crackers
Our Turkey meat sticks are a natural source of tryptophan. Pair these with some whole grain crackers for fiber and a little cheese to round out a satisfying healthy midnight snack.
Greek Yogurt with Berries
Greek yogurt is a source of protein and vitamin D that helps support healthy sleep. The berries are a filling source of fiber and add a bit of sweetness to this balanced snack.
Almond Butter on Whole Grain Toast
Almond butter has fiber and protein, plus the healthy fat will keep you full and satisfied. The whole grain toast adds even more fiber. Choose bread that has at least 3 grams of fiber per slice.
Oatmeal with Sliced Almonds and Dried Cherries
While you may think of oatmeal as a breakfast food, it can be a high-fiber comforting late night snack. The almonds add some magnesium and the cherries are a source of melatonin.
Sleepy Girl “Mocktail”
While this mocktail isn’t a snack, it is a great addition to any nighttime routine. Just mix your favorite sparkling water, ⅓ cup of tart cherry juice, and an unflavored magnesium powder. Serve over ice and enjoy!
Roasted Rosemary Snack Cups
These little snack cups would make for a great midnight snack. Loaded with nuts for magnesium, an apple for fiber, and our Chomps meat sticks they make for a well-balanced and tasty snack.
Veggies with Greek Yogurt Dip
This healthy midnight snack can help keep the calories under control while providing vitamin D and fiber. For the dip, mix Greek yogurt with your favorite dip mix (think Ranch, Italian, or other seasoning) to create a high-protein dip for your veggies.
Airpopped Popcorn
Popcorn is low in calories and high in fiber. It allows you to eat a large portion while keeping the calories in check. Just be sure to choose air-popped, rather than popcorn that is slathered in butter.
Turkey Pinwheels
The turkey in these pinwheels is a source of protein and the whole grain tortilla adds a bit of fiber. Make a few extra pinwheels to eat for lunch the next day.
Protein Smoothie
A smoothie made with your favorite protein powder, vitamin D-fortified milk, and a handful of berries helps pack in all of the necessary and satisfying nutrients for a great night’s sleep.
Hard-Boiled Eggs
Hard-boiled eggs are high in protein and a great source of tryptophan. If you are feeling particularly creative, consider making deviled eggs for a tasty midnight snack.
Fruit, Cheese, and Chomplings
Fruit, particularly berries, are a great choice for a late night snack as they are loaded with filling fiber and nutrients. Pair them with your favorite cheese and a mini Chomps for more protein.
Pineapple and Cottage Cheese
Pineapple is a source of melatonin and cottage cheese adds vitamin D and protein to this filling snack. You can consider using canned pineapple, just be sure it is canned in its own juice.
Herbal Tea, Whole Grain Crackers
Herbal teas have relaxing properties that can help you fall asleep. Whole grain crackers add a bit of fiber to a midnight snack.
Pumpkin Seeds
Pumpkin seeds are a source of magnesium and tryptophan. Roast them with your favorite seasoning for a tasty late night snack.
Foods to Avoid When Choosing Late Night Snacks
When it comes to getting a good night’s sleep, focus on the nutrients discussed above for better sleep. But there are also some foods and beverages that can interfere with sleep. These include:
Fried foods
Foods that are deep-fried or high in fat tend to sit in our stomachs for longer, leading to indigestion and a poor night’s sleep. Instead, try to keep your snacks lighter and lower in fat if you have the late night munchies.
High sugar foods
Eating too much sugar before bed can cause an energy burst due to a spike in blood sugar or may cause a crash during the night, waking you up. If you are craving something sweet, try fresh fruit instead.
Alcohol
While you may think alcohol helps you fall asleep, it doesn’t allow for restful sleep. If you like to enjoy a cocktail in the evenings try to do so as early as possible so that it doesn’t interfere with getting the rest you need.
Caffeine
Foods that contain caffeine, yes even chocolate, can keep you awake and prevent a good night’s rest. If you choose to drink tea before bed, be sure it is herbal tea and caffeine-free. Otherwise, avoid coffee or other caffeinated beverages after noon.
Tips for Midnight Snacks
If you have a habit of midnight snacking, here are a few more tips to consider:
Choose light foods, high in protein
Eating a heavy meal right before bed can lead to indigestion and a poor night’s sleep. Instead, eat a light meal that contains a source of protein. For ideas beyond those provided above check out our list of high protein low carb snacks or these 100-calorie snacks that could work for the midnight munchies.
Eat mindfully
Sometimes late night snacks are eaten mindlessly when we are watching TV or scrolling our phones. This can get you in trouble, as when you are not paying attention it is easy to overeat. If you do want an indulgent snack, put it in a bowl so you are not tempted to mindlessly eat the whole bag.
Eat at least 1 hour before bed
While there aren’t any hard fast rules for when you need to stop eating, finishing your last snack at least an hour before bed is a good rule of thumb. This gives your body a bit of time to digest your food before you lay down.
Finally, sometimes we are eating late at night because we are tired. If that is the case, go to bed! Don’t sit around eating to stay awake. Get into bed and get the rest you need instead of reaching for another snack.
Bottom Line
Even if you do eat a midnight snack, you can make a healthy choice. Remember to stick to foods high in protein, fiber, and sleep-supportive nutrients. Our Chomps trial pack offers a variety of high-protein meat sticks that are easy to grab if you are feeling peckish late at night.
FAQs:
What is the healthiest late night snack?
A snack that contains protein and fiber is the healthiest choice for a late night snack.
What is the best time for a midnight snack?
While there isn’t an ideal time for a midnight snack, you should try to stop eating an hour or two before bedtime to allow your body to digest.
What is the best late night snack for weight loss?
A low-calorie, high-fiber, high-protein snack is ideal for weight loss. Aim for at least 10 grams of protein and 5 grams of fiber.
Do midnight snacks help you sleep?
A midnight snack might help you sleep, depending on the type of snack you choose. Snacks high in protein and fiber can be a source of tryptophan, the sleepy amino acid, and can help stabilize blood sugar to help you get a better night’s rest. But high-fat or high-sugar snacks before bed can disrupt sleep.
What are the pros and cons of eating late night snacks?
Often when we are reaching for a late night snack we aren’t really hungry, we are just tired or bored. Eating when we are not hungry can cause us to eat too many calories, leading to weight gain. But eating high protein, high fiber snacks before bed, particularly if you are physically hungry, can help you sleep better.
Sources
- Sutanto CN, Loh WW, Kim JE. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutr Rev. 2022 Jan 10;80(2):306-316. doi: 10.1093/nutrit/nuab027. PMID: 33942088.
- Tang M, et al. Dietary fiber ameliorates sleep disturbance connected to the gut–brain axis. https://pubs.rsc.org/en/content/articlelanding/2022/fo/d2fo01178f
- NIH Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. (2022). Retrieved from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Poza JJ, Pujol M, Ortega-Albás JJ, Romero O; Insomnia Study Group of the Spanish Sleep Society (SES). Melatonin in sleep disorders. Neurologia (Engl Ed). 2022 Sep;37(7):575-585. doi: 10.1016/j.nrleng.2018.08.004. Epub 2020 Sep 18. PMID: 36064286.
- Abboud M. Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients. 2022 Mar 3;14(5):1076. doi: 10.3390/nu14051076. PMID: 35268051; PMCID: PMC8912284.
