Discover 13 Science-Backed Late-Night Snack Ideas That Support Healthy Sleep

Craving a late-night bite? Options like bananas, baked sweet potatoes, and even popcorn can not only curb your hunger but also promote restful sleep.

Many of us have experienced tossing and turning at night, with thoughts drifting towards grabbing a sandwich. Resisting this urge can be tough, often leading to a midnight kitchen raid and piling butter on bread.

However, not all midnight snacks are created equal. Choosing the wrong foods can lead to discomfort, nausea, or puffy eyes in the morning. To avoid this, opt for snacks low in calories and rich in protein if you're venturing beyond this list.

Remember, you are what you eat, and this applies to your nighttime snacks too. Fortunately, there are many tasty and healthy choices for those late-night cravings.

1. Turkey

Turkey is a nutrient-dense meat packed with protein and selenium, an antioxidant that supports thyroid health. It also contains tryptophan, an amino acid that enhances sleep quality.

2. Fatty Fish

Salmon, tuna, and mackerel are excellent choices. Rich in vitamin D, these fish aid kidney function, improve skin health, and help regulate calcium levels. They also provide omega-3 fatty acids, which boost serotonin production, a hormone vital for healthy sleep.

3. White Rice

While white rice has less fiber and fewer vitamins than brown rice, it retains nutrients like vitamin B1 and folate. Its high glycemic index means it raises blood glucose quickly, which can improve sleep quality if you wait about an hour before returning to bed.

4. Bananas

Bananas are rich in tryptophan, potassium, vitamins, and antioxidants. For best sleep results, eat them before dinner, but a single banana at night is also beneficial.

5. Cheese with Crackers

This combo offers carbohydrates from crackers and tryptophan from cheese, which helps produce melatonin — the hormone that regulates sleep phases and signals your body to prepare for rest.

6. Warm Cereal

Cereals, especially oatmeal, provide fiber and are natural sources of melatonin. A bowl of warm cereal is low in calories and can promote deep sleep.

7. Yogurt

Loved by all ages, yogurt is rich in calcium, essential for strong bones, teeth, and muscle function. Calcium also aids melatonin production from tryptophan, making plain yogurt without added sugars an ideal nighttime snack.

8. Eggs

Low in calories but high in protein and tryptophan, eggs are easy to prepare and pair well with light snacks.

9. Pineapple Smoothie

For an exotic twist, blend pineapple chunks with milk. Milk contains tryptophan, while pineapple is low in calories and can increase serotonin levels.

10. Cherries

Cherries have anti-inflammatory properties and their juice contains small amounts of melatonin. They’re a light, low-calorie snack that won’t burden your stomach.

11. Honey

This nutrient-rich food stimulates melatonin production and contains beneficial monosaccharides like glucose and fructose.

12. Popcorn

When free from sugar and harmful additives, popcorn is a great fiber source linked to lower risks of heart disease, diabetes, and certain cancers. It also contains polyphenols, antioxidants that improve blood circulation and overall health.

13. Baked Sweet Potato Fries

Sweet potato fries make a perfect light nighttime snack when baked instead of fried. Rich in vitamins, protein, and fiber, they satisfy cravings healthily.

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