9 Healthy Bedtime Snacks Recommended by Nutritionists

For many years, late-night snacking has had a negative reputation. Pop culture frequently depicts this common human behavior as either harmful or just plain distasteful. Coupled with the diet culture’s disapproval and media headlines that cast nighttime eating as a moral failing, it’s no wonder that many of us shy away from late snacks. However, eating in the evening isn’t sinful or gluttonous, nor is it necessarily detrimental. In fact, a bedtime snack can enhance our sleep quality.

Of course, there are important nuances to consider. Consuming sugary or overly salty snacks may satisfy hunger temporarily, but they won’t nourish you or promote restful sleep. The ideal bedtime snacks provide satisfaction without overindulgence; they should be fulfilling yet light. If you work late or simply want to curb your hunger before sleep, numerous foods can offer the nutrients essential for relaxation, blood sugar stabilization, and even the production of hormones that promote sleep.

Whether you’re aiming for improved sleep, better digestion, or simply a healthier relationship with nighttime eating, the snacks you choose can significantly influence your experience. To assist in making more thoughtful choices, we gathered insights from several nutrition experts about the best snacks for bedtime. They collectively emphasize snacks rich in protein and carbohydrates, as well as those containing sleep-supporting compounds like magnesium, melatonin, and tryptophan.

Overall, tart cherries stand out as one of the most highly recommended nighttime snacks, with three out of four of our experts citing them. “Tart cherries have traditionally been enjoyed as evening preserves or tonics in parts of Eastern Europe and Central Asia, typically served plain or warm,” explains Serena Poon, a certified holistic nutritionist and founder of Serena Loves. When it comes to their nutritional merits, cherries boast several advantages.

“Tart cherries are among the few natural sources of melatonin, containing approximately 13 nanograms per gram, along with sleep-promoting tryptophan and anti-inflammatory anthocyanins,” says dietitian Devon Golem. Given that research indicates that lack of sleep can adversely affect inflammatory mediators in the body, incorporating these anti-inflammatory foods that also promote good sleep may create a favorable cycle. Golem also mentioned that modern studies specifically associate the sleep benefits of tart cherries with the Montmorency and Jerte Valley varieties, so if you can access these, even better.

There are numerous ways to enjoy tart cherries before bed, whether through dried fruit or tart cherry juice; however, experts caution against added sugars. Culinary nutrition expert Kristy Del Coro emphasizes avoiding overly sweet options, such as Rainier cherries. “Pairing walnuts with tart cherries can also help slow down the digestion of sugars, reducing any potential blood sugar spikes,” Del Coro notes.

For optimal consumption, Poon suggests having ½ to 1 cup of dried cherries 60 to 90 minutes before bedtime, while for juice, 4-6 ounces is adequate. Golem recommends a similar quantity: about 1 cup of cherries or 8 ounces of juice, taken 1 to 2 hours before sleeping.

If you’ve wondered about the recent buzz surrounding melatonin, you’re not alone. This hormone is crucial for aligning your bodily functions with your circadian rhythm. Essentially, melatonin helps manage your sleep-wake cycle, making foods rich in melatonin excellent pre-sleep choices.

“Pistachios are nutrient-dense and naturally high in melatonin,” says Neha Shah, nutrition practitioner and holistic health expert. While research is still evolving, existing studies back this idea, with pistachios containing up to 23 milligrams of melatonin per serving. Shah recommends consuming around 1 tablespoon an hour before sleep.

If pistachios aren’t your favorite, consider alternatives: “Walnuts are also rich in melatonin (3.5 to 4 nanograms) along with omega-3s and magnesium,” adds Devon Golem. To prevent heaviness, she suggests limiting the serving size to about 90-130 calories, roughly equivalent to 10 walnut halves. According to Kristy Del Coro, pairing walnuts with cherries, a banana, or other fruits can aid in slowing the digestion of sugars, further minimizing blood sugar spikes.

Don’t forget about pumpkin seeds! They offer magnesium, zinc, and tryptophan, essential for muscle relaxation—key to achieving restorative sleep, according to Serena Poon.

Our nutrition experts recommend dairy as a top choice for pre-bedtime snacks. However, they don’t advocate grabbing ice cream from the freezer. Instead, focusing on low-fat, high-protein options rich in casein, which digests slowly, is key.

Neha Shah recommends paneer cheese for its properties. “The slow release of amino acids supports overnight muscle repair and curbs late-night hunger,” she states. A serving of about ¼ to ½ cup should suffice. Paneer is protein-rich (25 grams per 100-gram serving) but also has a high caloric density (321 calories for that same serving), so listen to your body. If paneer feels heavy, Shah suggests having plain cottage cheese instead.

Devon Golem prefers Greek yogurt for its outstanding nutrient profile. “Greek yogurt offers tryptophan and calcium,” she notes, which are essential for converting tryptophan into melatonin. Additionally, its high protein content (up to 20 grams per cup) can help you feel satiated as you drift off. For optimal tryptophan absorption, Golem recommends enjoying this snack at least an hour before bedtime.

Before melatonin can work its magic, your body must first produce serotonin, which is necessary for converting to melatonin and managing the sleep-wake cycle. Foods rich in tryptophan can support serotonin production, and kiwi is a delightful option due to its nutrient-rich profile.

“Kiwi is surprisingly effective as a nighttime snack thanks to its combination of antioxidants, folate, and compounds that support serotonin activity,” comments Serena Poon. “Having one kiwi about 30 to 60 minutes before bed is usually sufficient.” Folate plays a crucial role; low folate levels can worsen restless leg syndrome, a common sleep issue, so a nutritious kiwi may help.

Devon Golem agrees, citing clinical trials in the journal Nutrients (2023) that demonstrate kiwi’s effectiveness as a bedtime snack. “Consumption of kiwifruit before bed improved sleep onset by 35%, duration by 13%, and overall sleep efficiency,” she said. While she recommends up to two kiwis each night (including the peel), Serena suggests that one raw kiwi is sufficient. Given kiwi’s high fiber content, having more than one may leave you feeling too full to sleep comfortably.

If you’re like many, you may have a favorite late-night snack, perhaps some nut butter straight from the jar. Good news: nutritionists have endorsed this practice for bedtime.

“A small serving of nut butter introduces healthy fats, which assist in stabilizing blood sugar levels,” Serena Poon explains. Devon Golem echoes this: “Healthy fats can help prevent overnight blood sugar crashes.”

Golem specifically highlights almond butter as an ideal choice, noting its contribution of tryptophan, protein, and magnesium (76 milligrams per 2 tablespoons)—key components for GABA production and muscle relaxation. GABA, or gamma-aminobutyric acid, is a neurotransmitter that promotes calm and is associated with improved sleep cycles.

However, it’s essential to exercise moderation. “Almond butter is calorie-dense and easy to overdo,” cautions Golem, while Poon recommends a serving size of about 1 tablespoon. Try to consume it within one or two hours before bed. If you prefer to avoid eating from the jar, pairing almond butter with whole-grain crackers can be an excellent “tryptophan transport,” as long as you avoid high-sodium options and choose those with around 100 grams of complex carbohydrates.

By now, it’s clear that tryptophan is an essential ingredient for any pre-bed snack. This amino acid is critical for the metabolism of serotonin and melatonin. The average person usually consumes around 0.8 to 1 gram of tryptophan per day, but we can handle up to 4.5 grams daily. A cup of boiled edamame provides an impressive 197% of our recommended daily intake at 416 milligrams. So, if you’re looking to sleep better, consider how many edamame you can enjoy!

Edamame also offers other benefits beyond just tryptophan. Kristy Del Coro highlights the nutritional profile of legumes like chickpeas and edamame, which are rich in magnesium and potassium. Both are known to positively affect sleep hormones, with their natural properties acting as muscle relaxants.

Devon Golem suggests having “1 cup in pods (189 calories shelled) about one to two hours before bed.” Avoiding roasted or heavily salted edamame is ideal. “Excess sodium can lead to water retention and more trips to the bathroom during the night. Enjoy warm or at room temperature,” she advises. If you experience digestive issues, you may want to choose a different snack, as some people find edamame results in gas or bloating.

If you’re aware that potassium benefits sleep, it stands to reason that bananas, known for their potassium content, can aid in restful slumber. However, Kristy Del Coro suggests caution: “If you have concerns about blood sugar, it may be wise to limit high-glycemic fruits.” The risk of elevated blood sugar during sleep is a consideration.

Most experts agree that bananas contain the right balance of nutrients for effective nighttime snacking. “They are rich in natural melatonin, magnesium, potassium for muscle relaxation, and vitamin B6 for converting tryptophan to serotonin,” adds Devon Golem. One medium banana, consumed at least one hour before bedtime, can help set you up for a good night’s sleep. That said, Golem also points out that some individuals may find bananas constipating, while others experience the opposite effect. Echoing Del Coro, she notes that the sugar content (14 grams) may be too high for some before bed.

Serena Poon suggests using bananas to enhance other bedtime snacks like nut butter. Combining banana with almond butter or a nut-seed mix can provide complex carbs and stabilize blood sugar levels.

A bedtime snack doesn’t have to be limited to solid foods; for example, golden milk lattes serve as a wonderful alternative. “A warm cup of turmeric milk with a sprinkle of nutmeg is a well-loved bedtime ritual in many Indian cultures,” states Neha Shah. The combination of spices and the soothing effect of warm milk make this a fantastic nightcap.

Nutmeg, noted for its natural sedative properties, has been utilized in traditional medicine to treat insomnia and calm the nervous system. Scientific studies have also supported its benefits. “[Nutmeg] contains compounds like trimyristin, which exert calming effects on the brain, thereby helping the body unwind at night,” explains Shah. Additionally, elements like cinnamon and turmeric found in golden milk possess anti-inflammatory properties that may enhance sleep quality. One study even demonstrated cinnamon’s effectiveness for addressing insomnia in rats. For the best experience, Serena Poon recommends enjoying this warming beverage 30 to 60 minutes before bedtime in a serving size of 6 to 8 ounces.

Bone broth presents a unique option among pre-sleep snacks. It has the appearance and consumption style of a beverage, yet its savory characteristics and nutrition content resemble solid food. “Bone broth contains glycine, an amino acid known for aiding neurotransmission and regulating body temperature, both crucial for falling asleep and the depth of sleep,” states Neha Shah. Recently, glycine has gained traction as a supplement for high-performance recovery, with studies indicating that consuming 3 grams of glycine before bed can enhance sleep quality and reduce next-day fatigue.

It’s important to note that the glycine content in bone broth can vary widely depending on the sourcing of the ingredients. However, bone broth is a hydrating option as noted by Shah. Staying hydrated significantly impacts sleep quality and quantity, so the electrolytes found in bone broth add benefits alongside glycine. For an optimal experience, Shah advises consuming no more than ½ to 1 cup at dinner to avoid nighttime bathroom trips.