10 Healthy Late-Night Snacks That Support Better Sleep

It’s 10:30 pm. The house is quiet, the day’s tasks are done — and suddenly, you feel it: a nudge of hunger. You had a decent dinner, but something about the stillness makes your stomach stir. You’re not ravenous, but you’re not quite ready to sleep either.

Sound familiar?

Whether it’s because you had an early dinner, stayed up later than usual, or your body is simply asking for more, nighttime hunger doesn’t need to be something you fight or feel guilty about. What matters is how you respond to it.

A balanced, light snack — ideally under 200 calories — can actually support better sleep, not sabotage it. The key is choosing foods that offer fibre, protein, healthy fats, or calming nutrients like magnesium and tryptophan. These can help stabilise blood sugar, calm the nervous system, and satisfy your hunger without disrupting your rest.

Here are 10 easy, sleep-friendly snack ideas to keep in your toolkit when those late-night cravings strike:

1. Banana with Peanut Butter

Bananas contain natural muscle relaxants like potassium and magnesium, both of which can promote calmness. Pairing it with peanut butter — a good source of healthy fat and tryptophan — helps stabilise blood sugar levels and encourage the production of melatonin, your sleep hormone.

2. Wholegrain Crackers with Cheese

Wholegrain crackers provide complex carbohydrates that support the slow release of energy through the night. Cheese contains casein (a slow-digesting protein) and tryptophan, which aids the body in producing serotonin and melatonin. Together, this combo keeps you feeling satisfied and promotes sleep-inducing brain chemistry.

3. Oat Porridge with Cinnamon

Oats are a natural source of melatonin and complex carbs that gently raise insulin levels — helping more tryptophan enter the brain. Adding cinnamon not only supports blood sugar control but also adds warmth and comfort, which can have a calming effect before bed.

4. Plain Yoghurt with Berries

Yoghurt (especially unsweetened or Greek-style) delivers protein and probiotics that can benefit gut health — and a healthy gut is closely tied to better sleep and mood. Berries are rich in antioxidants, including vitamin C and polyphenols, which may help reduce stress and inflammation that can interfere with restful sleep.

5. Boiled Egg with Wholegrain Toast

Eggs are rich in tryptophan, B vitamins, and choline — all nutrients involved in brain and nerve function. Pairing them with wholegrain toast creates a nourishing balance of protein and carbohydrates, helping your body produce serotonin and melatonin in a steady rhythm.

6. Strawberries with Cottage Cheese

This light yet satisfying snack combines slow-releasing casein protein with vitamin C-rich fruit. Cottage cheese also contains tryptophan, while strawberries add fibre and antioxidants that may reduce oxidative stress, supporting overall recovery and repair overnight.

7. Pumpkin Seeds

Just a small handful is loaded with magnesium, a mineral known to help calm the nervous system and regulate sleep cycles. Pumpkin seeds also contain zinc, which helps convert tryptophan into serotonin. Plus, they’re easy to snack on, making them perfect for when you’re too tired to prep.

8. Apple Slices with Nut Butter

Apples offer natural sweetness, fibre, and a crisp texture that can satisfy cravings without spiking blood sugar. Pairing them with almond or peanut butter adds healthy fats and protein, which slow digestion and help you feel more grounded and full, making it easier to settle into sleep.

9. Edamame

These young soybeans are a brilliant plant-based source of protein, fibre, and magnesium. Edamame also contains isoflavones, which may have a mild relaxing effect on the body. Lightly salted and warm, they’re as comforting as they are nutritious.

10. Hummus with Veg Sticks or Wholemeal Pitta

Hummus offers a good source of protein, healthy fats, and complex carbohydrates — all of which support sustained satiety. Chickpeas also contain vitamin B6, which helps the body make melatonin. Pair with raw carrot sticks or a small wedge of pitta for extra fibre and crunch.

A Kind Word on Late-Night Hunger

It’s easy to fall into the trap of labelling night-time snacking as “bad” — but hunger isn’t the enemy. Your body has its reasons, and sometimes those reasons are entirely valid: a long day, increased activity, fluctuating hormones, or simply needing more nourishment.

Rather than pushing through or raiding the biscuit tin in frustration, having a few nourishing go-to snacks on hand can make all the difference. The goal isn’t perfection — it’s care and consistency.

If you often find yourself overly hungry late at night, waking up groggy, or caught in a cycle of energy crashes, it may be a sign your daily routine needs gentle adjustment — from meal timing to stress, movement, and sleep.

Ready to bring more balance to your eating patterns, including healthy late-night snacks, without guilt or confusion?

Book a FREE consultation with a certified Health Coach and let’s create a rhythm that supports your energy, your mood, and your sleep — in a way that truly works for you.

References:

McCulloch, M. (2024, April 23). The 14 Best Healthy Late Night Snacks. Healthline.