Healthy Late Night Snacks: Top 10 Delicious Choices 2024

If you’re on the lookout for Healthy late night snacks, you’ve come to the right place. Some great options include:

• Edamame: Rich in protein and tryptophan.
• Greek Yogurt and Nuts: A mix of protein and healthy fats.
• Popcorn: Light, crunchy, and full of fiber.

Late-night snacking doesn’t mean you have to sacrifice your health or sleep. Many snacks can actually make you feel fuller and promote better sleep. The key is to choose snacks that are nutritious and support your body’s natural sleep cycle.

I’m Ben Trapskin. I created Yawnder after going through my own sleep troubles and learning the value of good rest. Today, I’m sharing my expertise on Healthy late night snacks to help you snack smarter and sleep better.

By the end of this article, you’ll have a variety of snack ideas that not only curb your hunger but also help you fall asleep faster and stay asleep longer.

Similar topics to Healthy late night snacks:

• 9 eating habits that improve your sleep
• Link between protien and sleep
• Best time to exercise for sleep

Nutrients for Healthy Late Night Snacks

When it comes to Healthy late night snacks, the key is to choose foods rich in nutrients that support sleep and overall health. Here are some essential nutrients to look for:

Fiber

Fiber helps regulate blood sugar levels, keeps you feeling full, and supports a healthy gut microbiome. A 2022 study found that fiber’s positive impact on the microbiome might be linked to better sleep by supporting the gut-brain axis. Foods high in fiber include fruits, veggies, whole grains, nuts, seeds, and legumes.

Magnesium

Magnesium is a popular supplement for those with sleep issues. It can help you fall asleep faster and improve sleep quality. According to Bianca Tamburello, RDN, “Magnesium, found in nuts, seeds, spinach, and tart cherry juice, may improve sleep quality so that you feel more rested.” Foods rich in magnesium also promote better bone, heart, and metabolic health.

Vitamin D

Vitamin D is essential for immune, heart, metabolic, and bone health. Emerging research shows it also benefits sleep by supporting serotonin and melatonin production, which are crucial for healthy circadian rhythms. Foods rich in vitamin D include salmon, egg yolks, and fortified dairy and plant milks.

Omega-3 Fatty Acids

Omega-3 fatty acids help regulate melatonin levels, which can improve sleep. They also promote heart, brain, and immune health. “Eating more foods high in omega-3 fats like salmon, walnuts, and chia seeds, may improve sleep by promoting higher melatonin levels,” says Tamburello.

Antioxidants

Antioxidants help reduce inflammation and oxidative stress, which can impact sleep quality. Foods rich in antioxidants include berries, nuts, and dark leafy greens. Tart cherry juice is another excellent source, as it contains compounds that increase the availability of sleep-inducing tryptophan.

Tryptophan

Tryptophan is an amino acid that helps produce serotonin and melatonin, which are essential for sleep. Foods high in tryptophan include turkey, pumpkin seeds, and bananas. Eating tryptophan-rich foods with carbs can help your body convert tryptophan into these sleep-supporting chemicals.

Melatonin

Melatonin is a hormone that regulates sleep-wake cycles. Foods like tart cherries, bananas, and oats naturally contain melatonin. Consuming these foods can help you fall asleep faster and stay asleep longer.

By focusing on these nutrients, you can choose Healthy late night snacks that not only satisfy your hunger but also support better sleep and overall health.

Next, we’ll dive into the top 10 healthy late-night snacks that incorporate these essential nutrients.

Top 10 Healthy Late Night Snacks

Handful of Walnuts or Almonds

Walnuts and almonds are packed with sleep-promoting nutrients. Walnuts contain omega-3 fatty acids, which help regulate melatonin levels. They are also rich in fiber, antioxidants, melatonin, and magnesium, making them a great choice for a bedtime snack. Almonds share many of these benefits and also provide a good source of protein to keep you full.

Mini Smoothie Bowl With Tart Cherries

A mini smoothie bowl can be a delicious and nutritious late-night treat. Tart cherries are rich in melatonin and antioxidants, which promote sleep and reduce inflammation. Combine frozen berries, grapes, and oats for a fiber-rich, antioxidant-packed snack that satisfies your sweet tooth while supporting better sleep.

Smoked Salmon on Whole Wheat Crackers

Smoked salmon is high in omega-3 fatty acids and vitamin D, both of which are crucial for sleep and overall health. Pair it with whole wheat crackers and a swipe of cream cheese for a balanced snack. This combination provides a good mix of protein, healthy fats, and fiber.

Overnight Oats With Chia Seeds

Overnight oats are a convenient and nutritious option. They contain omega-3 fatty acids, melatonin, magnesium, fiber, and antioxidants. Add chia seeds for an extra boost of omega-3s and fiber. Top with berries or a splash of milk to improve the flavor and nutritional value.

Turkey Roll-Ups

Turkey is rich in tryptophan, an amino acid that helps produce serotonin and melatonin. For a simple snack, roll up low-sodium deli turkey with lettuce, tomato, and a slice of cheese. This combination provides protein and healthy fats to keep you satisfied and promote better sleep.

Yogurt With Fruit and Granola

Greek yogurt is an excellent source of protein and calcium. Top it with fresh fruit, granola, and a sprinkle of chia seeds or hemp hearts. This snack is rich in probiotics, which support gut health, and melatonin, which aids in sleep.

Fresh Veggies and Cottage Cheese Dip

For a crunchy and satisfying snack, dip fresh-cut veggies like carrots, cucumber, and bell peppers into cottage cheese. Cottage cheese is rich in protein and tryptophan, which promote sleep. Add some everything bagel seasoning for extra flavor. If you prefer, you can use hummus, yogurt dip, or guacamole as alternatives.

Popcorn

Popcorn is a whole grain snack that is high in fiber and low in calories. Opt for air-popped popcorn and avoid large amounts of butter and salt. A sprinkle of heart-healthy fats like olive oil or fresh herbs can add flavor without adding unhealthy fats.

Banana with Almond Butter

Bananas are rich in fiber and tryptophan, which help promote sleep. Pair a banana with a spoonful of almond butter for a snack that provides healthy fats and protein. This combination can help you feel full and satisfied while supporting your sleep cycle.

Greek Yogurt with Slivered Almonds and Berries

Greek yogurt is packed with protein and probiotics. Add slivered almonds and berries for an extra dose of antioxidants and melatonin. This snack is not only delicious but also supports gut health and sleep.

By incorporating these Healthy late night snacks into your routine, you can satisfy your hunger and support better sleep. Each snack is rich in essential nutrients like omega-3 fatty acids, fiber, antioxidants, melatonin, magnesium, tryptophan, and protein. Stay tuned for more tips on foods to avoid for healthy late-night snacking.

Foods to Avoid for Healthy Late Night Snacks

While it’s important to choose healthy late night snacks that support your sleep and overall health, it’s equally crucial to know which foods to avoid. Some foods can disrupt your sleep, cause digestive issues, or lead to unhealthy eating habits. Here are the top culprits:

Alcohol

Alcohol might make you feel sleepy initially, but it can disrupt your sleep cycle. It interferes with REM (Rapid Eye Movement) sleep, which is essential for restorative sleep. Drinking alcohol before bed can also cause dehydration and frequent trips to the bathroom, further interrupting your rest.

High-Sugar Products

High-sugar snacks like candy and sugary cereals can cause a spike in your blood sugar and insulin levels. This can lead to a “sugar crash” in the middle of the night, causing you to wake up feeling hungry. Instead, opt for snacks that are low in sugar and high in fiber and protein to maintain stable blood sugar levels.

Ultra-Processed Foods

Ultra-processed foods like chips and packaged snacks are often high in refined carbohydrates, unhealthy fats, and additives. These foods provide little to no nutritional value and can disrupt your digestion, making it harder to fall asleep. Swap these with whole-grain options or nutrient-dense snacks like nuts and seeds.

Caffeine

Caffeine is a stimulant that can keep you awake and disrupt your sleep cycle. Avoid caffeine-rich drinks and foods like coffee, certain teas, energy drinks, and even chocolate in the hours leading up to bedtime. Instead, choose caffeine-free herbal teas or warm milk to wind down.

Spicy Foods

Spicy foods can increase your heart rate and cause acid reflux, making it difficult to fall asleep. They can also cause stomach upset and gas, which are not conducive to a good night’s sleep. If you enjoy spicy foods, try to have them earlier in the day and opt for milder options closer to bedtime.

High-Saturated Fat Foods

Foods high in saturated fats, like greasy fast food or fatty cuts of meat, are hard to digest and can lead to acid reflux and heartburn. These foods can also slow down your metabolism, making it harder for your body to burn calories while you sleep. Opt for lighter, protein-rich meals instead.

By avoiding these foods, you can improve your sleep quality and overall health. Stay tuned for more tips on healthy late night snacks that are both delicious and beneficial for your body.

Frequently Asked Questions about Healthy Late Night Snacks

What is the healthiest late night snack?

The healthiest late night snacks are those that are nutrient-dense and balanced in protein, fiber, and healthy fats. These elements help keep you full and support good sleep.

Some top picks include:

• Greek Yogurt with Slivered Almonds and Berries: This snack offers protein, probiotics, melatonin, and antioxidants.
• Turkey Roll-Ups: Turkey is rich in tryptophan, which can help you sleep better. Roll it up with some lettuce, tomato, and a slice of cheese for a satisfying treat.
• Overnight Oats with Chia Seeds: Packed with omega-3 fatty acids, fiber, and magnesium, this snack is both filling and nutritious.

What food is okay to eat late at night?

When choosing foods to eat late at night, go for options that are light but nutrient-rich. Here are some great choices:

• Plain Yogurt: High in protein and calcium, yogurt is a great choice. Add some fruit or nuts for extra flavor.
• Berries: Berries are low in calories but high in fiber and antioxidants. They also contain magnesium, which helps relax your muscles.
• Nuts: Almonds, walnuts, and pistachios are excellent sources of healthy fats, fiber, and protein. They also contain melatonin, which can help improve sleep quality.
• Nut Butter: A spoonful of almond or peanut butter can be very satisfying. Pair it with a banana or some celery sticks for added fiber.

What are some healthy late-night snacks for weight loss?

If you’re looking to lose weight, portion control and low-calorie, nutrient-dense options are key. Here are some snacks that fit the bill:

• Popcorn: Opt for air-popped popcorn with no added butter or sugar. It’s a whole grain and provides fiber, making you feel full with fewer calories.
• Fresh Veggies and Dip: Carrots, cucumber slices, and bell peppers are low in calories but high in fiber. Pair them with a dip made from Greek yogurt or hummus.
• Banana with Almond Butter: Bananas are rich in fiber and potassium, while almond butter adds healthy fats and protein. Together, they make a balanced, satisfying snack.
• Coconut Yogurt: A dairy-free alternative that’s rich in healthy fats and can be paired with berries or nuts for added nutrients.

By choosing these healthy late night snacks, you can satisfy your cravings without compromising your health or sleep quality.

Conclusion

At Yawnder, we understand that a great night’s sleep is essential for a healthy and productive life. That’s why we offer a range of sleep products that have been carefully evaluated by experts to ensure you get the best rest possible.

From our perfect mattresses to our cozy bedding, every product is designed with your comfort in mind. We know that choosing the right mattress can be overwhelming, which is why we provide detailed reviews and a sleep quiz to help you find the perfect fit for your needs.

Based in California, Yawnder is committed to delivering quality sleep products directly to your door. Our goal is to make the process as seamless as possible, so you can focus on what really matters—getting a good night’s sleep.

Selecting healthy late night snacks is just one part of the puzzle. Combining nutritious snacks with the right sleep environment can make a world of difference. Trust Yawnder to guide you on your journey to better sleep and better health.