The Overnight Game-Changer: Greek Yogurt With Tart Cherries
Let me tell you about the night everything changed – I was knee-deep in a Netflix binge when my stomach started its familiar midnight symphony. Instead of reaching for chips, I grabbed a container of plain Greek yogurt and tossed in some dried tart cherries. This wasn’t just any random combination; Greek yogurt is an excellent source of calcium and protein, and research suggests that calcium may help to promote better sleep and produce melatonin. Eating Greek yogurt on its own can be a satisfying and light late night snack, but topping it with tart cherries will add sweetness, brightness, and texture to the dish. Tart cherries are also rich in melatonin and research has found that tart cherry juice can help people with insomnia to sleep longer and have higher sleep efficiency.
The Crunchy Surprise: Air-Popped Popcorn With a Twist
Who knew that three cups of plain popcorn could be so satisfying? The crisp, salty snack is naturally light (a whopping three-cup serving clocks in at about 100 calories), so you can nosh without getting weighed down before bed. As long as it’s not covered in butter and salt, it’s a solid choice. Oh, and there’s also the complex carb factor again; a whole-grain, healthy midnight snack will stick to your ribs much longer than a cookie or bowl of ice cream. I started adding a sprinkle of nutritional yeast and paprika – sounds weird, but it creates this almost cheesy flavor that completely destroyed my chip cravings. If you’re looking for a low-calorie snack, popcorn is a great option. In 1 cup of air-popped, plain popcorn, there’s less than 35 calories — and it’s still filling. In one study, participants found popcorn more filling and better at reducing their hunger than potato chips.
The Protein Powerhouse: Hard-Boiled Eggs With Everything Seasoning
By now, you can probably guess why eggs are a healthy midnight snack: They’re protein-rich and full of tryptophan. The American Sleep Association says they might make you sleepy for that reason, but I also love that they’re portioned and packaged for easy eating. Plus, you already have a stash of jammy eggs in your fridge for salads and healthy breakfasts, right? I keep a few hard-boiled eggs ready in my refrigerator at all times. When midnight hunger strikes, I slice one up and dust it with everything bagel seasoning. It’s like having a deconstructed bagel sandwich without the heavy carbs that would keep me awake.
The Sweet and Salty Victory: Banana With Almond Butter
This combination literally saved me from countless ice cream raids. Bananas are one of the few fruits known to be relatively rich in the nerve messenger serotonin, some of which your body converts to melatonin. Almonds and almond butter supply some melatonin. They’re also a good source of healthy fats, vitamin E, and magnesium. Snacking on a banana with almond butter may help increase your body’s melatonin levels to support a good night’s sleep — and for only about 190 calories. The natural sweetness of the banana pairs perfectly with the nutty richness of almond butter. Almond butter with banana is an easy-to-make and satisfying snack that pairs the protein and healthy fats from nut butter with the fiber-rich banana. Almond butter also contains melatonin, a hormone that regulates sleep and our circadian rhythms, and magnesium, a mineral which some research shows may help to improve sleep quality. I slice the banana and drizzle just a tablespoon of almond butter – any more and I’d feel too full.
The Midnight Sushi Alternative: Edamame
Memorize this equation: Protein plus fiber equals the best sleep of your life. Edamame (aka soybeans in their pods) have both going for them, so they’re a natural choice when you need a quick bite. And specific compounds in soy, called soy isoflavones, have been found to potentially increase the duration of sleep, according to this Japanese study. These little green gems became my go-to when I was craving something salty and satisfying. When you’re craving a salty snack, skip the greasy chips and opt for craveable edamame instead. One-half cup of lightly salted edamame has just 100 calories, 7 grams of carbs and 9 grams of protein. Just be sure to go easy on the salt because the sodium count can add up quickly.
The Unexpected Hero: Kiwi Fruit
I’ll admit it – kiwis were never on my snack radar until a sleepless week drove me to try everything. small 2023 study, researchers tested the effect of kiwi fruit on sleep in 15 elite athletes. For 4 weeks, each participant ate two kiwi fruits before bed and monitored their sleep in a diary. Participants experience improved sleep and a reduction in waking up after going to sleep. Two peeled kiwis became my secret weapon against both sugar cravings and insomnia. Folate-rich kiwi may actually help you combat insomnia. Kiwi are also full of healthy antioxidants that make them great late-night options. A fruit salad full of kiwi, pitted cherries, and your other favorite fruits is a great late-night snack for the summer months. The sweet-tart flavor is surprisingly satisfying, and at just around 80 calories for two fruits, I never felt guilty about this choice.
The Creamy Comfort: Cottage Cheese With Berries
Cottage cheese got a bad rap for being a bland weight loss staple back in the day, but it’s a hidden gem for insomniacs—not to mention tasty. The lean protein (which comes from slow-digesting casein) helps boost that aforementioned serotonin and, according to a recent study by Cambridge University, can actually help you hit your weight loss goals while you sleep by helping you feel more satiated and increasing your resting energy expenditure the next morning. I was skeptical at first, but a half-cup of cottage cheese topped with fresh or frozen berries became my dessert replacement. cottage cheese has over 24 g of protein. It’s also rich in calcium, B vitamins, and phosphorus, which helps maintain bone health. The protein keeps you full while the berries add natural sweetness without the sugar crash.
The Crunchy Handful: Pumpkin Seeds
If you’re looking for a light, no-fuss, snack before bed, opting for a handful of raw or roasted pumpkin seeds is a great option. They’re rich in tryptophan, calcium, and magnesium. These little powerhouses pack a serious nutritional punch in a tiny package. Pumpkin seeds are full of the amino acid tryptophan, which, as we mentioned above, can help you sleep. They’re also a good source of selenium, which may also promote proper rest. Further, pumpkin seeds are a great source of magnesium—actually, one of the foods with the highest amount of magnesium! Try snacking on these healthy seeds to fall back asleep in the middle of the night. A small handful (about an ounce) gives me the crunch I’m craving without the empty calories of chips.
The Warm Comfort Bowl: Turkey and Cheese Roll-Up
Sometimes you need something that feels more like “real food” than just a snack. When you want something to fill you up, half a sandwich on whole wheat bread is a good pick. Your body digests whole grains more slowly so you’ll feel satisfied longer. And turkey has tryptophan, an amino acid that helps to make you sleepy. Instead of making a full sandwich, I roll a few slices of deli turkey around a piece of string cheese. You’ll never forget when your Uncle Bill fell asleep at the table last Thanksgiving. It was potentially thanks to the turkey, which is known for being rich in serotonin-producing tryptophan. That’s exactly what makes it a smart midnight snack. Pair it with whole-grain bread to sneak in some complex carbs (you can also go the route of jasmine rice or sweet potatoes, says Northwestern Medicine), or keep it low-cal with a lettuce wrap instead.
