Experiencing persistent hunger pangs in the hours between dinner and bedtime is a regular occurrence. However, despite making healthier decisions throughout the day, it’s quite simple to grab for the most handy and delicious items you’ve been desiring at night. Nighttime snack foods and drinks are known for being less-than-healthy. Even while they are undoubtedly tasty, some midnight snack choices can interfere with your ability to sleep and leave you wanting more. Given that sound sleep is essential to overall health and wellbeing, this paradox exacerbates already existing injuries.
Don’t worry, there are many of tasty and healthful nighttime snack options available, and it’s not illegal to need a snack before bed. These are some fantastic meal options that are nourishing, filling, and promote restful sleep.
Components of Nutritious Nighttime Snacks
Not only are foods high in these nutrients good for you, but they also help you get a good night’s sleep, making them ideal for late-night munchies. When hunger strikes at midnight, grab hold of:
Fibre
By controlling blood sugar response, decreasing cholesterol, promoting good digestion, boosting satiety after meals (perfect for post-meal snacking!), and promoting the gut flora, fibre promotes optimal health. Numerous bodily systems, including the immune system and brain, are supported by a healthy gut microbiota. Interestingly, a study published in 2022 revealed that fiber’s beneficial effects on the microbiome may support the gut-brain axis and lessen the symptoms of a number of sleep disorders, which may be connected to improved sleep. Plant-based foods, such as fruits, vegetables, whole grains, nuts, seeds, and legumes, provide a good source of fibre.
Magnesium
Magnesium is one of the most popular nutritional supplements for people who have problems falling asleep. According to registered dietitian Bianca Tamburello, RDN, of FRESH Communications, “magnesium, found in nuts, seeds, spinach, and tart cherry juice, may improve sleep quality so that you feel more rested and may help you fall asleep faster.” The advantages of this important mineral are supported by a 2023 study. Foods high in magnesium are definitely a good complement to your after-dinner snack, even though more research is necessary because they support improved bone, heart, and metabolic health.
D-vitamine
The notoriously difficult-to-get vitamin D is crucial for heart, immunological, metabolic, and bone health, but new studies also show that it has amazing sleep-promoting properties. This is attributable to a few suggested mechanisms, such as:
The function of vitamin D in the synthesis of melatonin and serotonin, which are necessary for normal circadian rhythms.
The brain stem has vitamin D receptors, which are crucial for sleep.
Vitamin D’s effect on pain conditions that can interfere with sleep, such as restless legs syndrome.
Numerous studies have reported on these impacts; however, this 2022 systematic review published in Nutrients provides a good summary of the literature. Cod liver oil, salmon, swordfish, tuna, sardines, beef liver, egg yolk, fortified orange juice, fortified dairy and plant milks, and fortified cereals are a few excellent food sources of vitamin D.
Fatty Acids Omega-3
“Those who eat few foods high in omega-3s may find that taking an omega-3 supplement helps them sleep better,” says Tamburello. This might be as a result of the fatty acid’s function in controlling melatonin. “By encouraging higher melatonin levels, eating more foods high in omega-3 fats, such as salmon, walnuts, and chia seeds, may improve sleep,” the author continues. In addition to these numerous other remarkable advantages, omega-3s support heart, brain, and immune system health.
Antioxidants
Vitamin C, vitamin E, and plant-based compounds are examples of micronutrients that are strong in antioxidants and can be added to a nighttime snack. They aid in the relief of discomfort that can prevent you from getting a good night’s sleep as well as the reduction of inflammation, which boosts immunity and general health. Berries, citrus fruits, leafy greens, beets, nuts, seeds, and whole grains are among the foods that are particularly high in antioxidants; however, most plant-based foods also contain some antioxidants.
Tryptophan
The popular belief that tryptophan, which is included in turkey, is the cause of the post-meal Thanksgiving naps that many of us take is well-known. And some of this turns out to be accurate. According to Tamburello, “tryptophan, which is commonly linked to turkey but is also present in dairy, chicken, and fish, can help boost serotonin levels to positively impact sleep.”
Melatonin
According to Tamburello, “melatonin is a hormone that the body naturally produces to promote sleep. It can also be found as a supplement and in foods like tart cherry juice, walnuts, almonds, oats, and grapes.” Its ability to help you go asleep more quickly and stay asleep longer, as well as to improve the symptoms of sleep problems, is well supported by studies.
1. Scoop of Almonds or Walnuts
Both walnuts and almonds are rich in fibre, antioxidants, melatonin, and magnesium, as well as a little amount of plant protein. Walnuts are also a great source of omega-3 fatty acids, which are known to promote sleep.These dietary benefits will promote general well-being, fullness, and rest. Plus, choosing nuts that have been mildly salted may help you resist your after-dinner cravings for salt.
2. little bowl of smoothie with tart cherries
A smoothie bowl’s gratifying sweetness is ideal for after dinner. Smoothies are also a great way to incorporate ingredients that promote sleep, such as frozen berries, grapes, oats, or sour cherries (or tart cherry juice).
3. Whole Wheat Crackers with Smoked Salmon
Not only does smoked salmon help reduce your cravings for salt and hunger at night, but it also has a decadent fattiness that may help you sleep better. Its omega-3 fatty acids and vitamin D are to blame for this. Because Chilean salmon has a particularly high omega-3 content, it is particularly advantageous in this aspect. When served on whole wheat crackers with a smear of cream cheese and a sprinkling of fresh dill, smoked salmon is nothing less than a *chef’s kiss*.
4. Oats for the Night With Chia Seeds
Not just for breakfast, but also at night, overnight oats might come to the rescue. They include antioxidants, fibre, magnesium, melatonin, omega-3 fatty acids, and oats and chia seeds, among other things. Add some berries and a dash of milk over top to satisfy your sugar needs.
5. Roll-Ups with Turkey
Tryptophan, which is included in both chicken and turkey, can aid in a deeper sleep at night, which is why turkey roll-ups are the ideal slightly salty late-night snack. Combine it with low-sodium, nitrate-free deli turkey, lettuce, tomato, and your preferred condiments. You may even add a slice of cheese.
6. Yoghurt, Granola, and Fruit
A pleasant snack is usually a bowl of protein- and calcium-rich yoghurt topped with fruit, granola, or chopped nuts. It’s even more satisfying when you add a sprinkling of omega-3-rich hemp hearts or chia seeds. Yoghurt, in particular, contains tryptophan and vitamin D, which both support restful sleep.
7. Healthy Vegetables with Cottage Cheese Dip
If you need something truly zero-fuss—just a light, airy, crunchy bite—reach for a few handfuls of plain or lightly salted popcorn. This snack is technically a whole grain that’ll provide a bit more fiber than other late-night, bagged snacks like potato chips or pretzels. Try a pre-bagged option from the grocery store that’s easy on the sodium levels, made with little to no oils, and doesn’t have any or much added sugar.
8. Popcorn
Grab a couple handfuls of plain or mildly salted popcorn if you’re in the mood for something really simple—just a light, airy, crisp nibble. Technically speaking, this food is a whole grain and will provide you a little more fibre than other late-night packed snacks like pretzels or potato chips. Consider a pre-bagged product from the grocery store that has little to no oil content, low sodium content, and little to no added sugar.
