Best and Worst Late-Night Snacks: What to Eat and What to Avoid for Better Sleep

Late-night cravings are common, but not all snacks are created equal when it comes to supporting restful sleep. While some options can satisfy without impacting your sleep quality , others might leave you tossing and turning. Let’s dive into the best and worst late-night snacks for a satisfying and peaceful night.

1. String Cheese
String cheese is a great late-night snack, offering protein and calcium without overloading on calories. It’s satisfying and can be easily portioned, making it an ideal option for curbing hunger without disrupting sleep.

2. Nuts
Nuts, especially almonds and walnuts, are packed with healthy fats, protein, and magnesium, which may help relax muscles and support sleep. However, watch the portion size, as too many calories can be heavy on the stomach late at night.

3. Greek Yogurt with Fruit
Greek yogurt with a handful of fresh fruit is rich in protein and calcium, which can promote muscle relaxation. The natural sweetness of the fruit can curb sugar cravings without the added sugars often found in dessert-like snacks.

4. Popcorn
Air-popped popcorn is a light and fiber-rich option that can satisfy the need for a crunchy snack without causing discomfort. Avoid buttery toppings, as heavy fats can lead to indigestion, making sleep more challenging.

5. Whole-Wheat Toast
Whole-wheat toast provides complex carbohydrates that support serotonin production, a precursor to melatonin. Paired with a small amount of almond butter or jam, it can be a balanced option for a bedtime snack.

6. Pizza
Pizza, while delicious, can be too heavy for a late-night snack. Its combination of high fat, salt, and acidity from tomato sauce can lead to heartburn and disrupt sleep, making it better to skip at night.

7. High-Sugar Cereals
High-sugar cereals are often packed with refined sugars and offer little nutritional value, which can spike blood sugar and lead to energy crashes. These swings can make it harder for the body to settle down for sleep.

8. Chips
Chips are convenient but high in fat and salt, which can be hard for the stomach to digest. They also tend to be addictive, leading to overeating, which can disrupt the body’s ability to relax.

9. Candy
Candy may satisfy a sugar craving but is loaded with refined sugars and chemicals, which can trigger energy spikes and drops. It can lead to restless sleep, making it one of the worst options for a late-night snack.

10. Spicy Food
Spicy food before bed can stimulate your senses and lead to digestive discomfort, especially heartburn, which can interfere with sleep. It’s best to avoid anything too spicy close to bedtime.

The Bottom Line
Choosing the right late-night snack can support a restful night, while poor choices may disrupt it. Opt for protein, fiber, and healthy fats in modest portions to curb hunger without overwhelming the digestive system. Make mindful choices to turn those late-night cravings into healthy habits.