7 Light & Delightful Bedtime Snacks that Will Help You Sleep Better

Last updated on October 18th, 2023 at 05:50 pm

Favorite late-night snack ideas guaranteed to satisfy before sending you off to dreamland

It’s 11 o’clock and suddenly, you hear (and feel it) – your tummy is rumbling. You’re hungry. And it’s late. To eat or not to eat? That is the question. We’ve all heard that eating before bed isn’t good for us and might even be a direct path to weight gain. But, on the other hand, who can fall asleep with that empty rumble in their belly?

We’ve got great news for you. A small, nutritious snack is not only a good idea, but may help you sleep better. Big news: many common healthy foods contain nutrients that contribute to a good night’s sleep. Not sure what to indulge in? Here are some great ideas for a quick, easy and light nighttime nosh.

Tart cherries

According to Healthline, tart cherries are one of the best bedtime snacks. These juicy little nuggets of happiness are sure to satisfy your late-night sweet and tart cravings.  Not only are they nutritious and contain anti-inflammatory benefits, they may also help you sleep better – and who doesn’t want that? How? The little fruits contain small amounts of melatonin as well as the phytochemical procyanidin B-2, which is thought to help the body produce melatonin. Can’t find cherries? Try sipping on pure cherry juice instead.

Apples or bananas with almond butter

This is one of our favorite snacks, regardless of time of day. Why? Well, we love fruit and we also love almond butter. Put them together and the result is total yum. But aside from that, there are nutritional benefits that can’t be denied by this delish bedtime snack. Almond butter is super high in protein and good fats, plus it contains some magnesium, which is known to promote sleep. Bananas are rich in serotonin, which relaxes us and may convert to melatonin. Don’t like bananas? Apples are another smart option, being a good source of potassium and vitamin B6 which both aid in sleep.

Greek yogurt & berries topped with almonds

Want something a little more substantial? How about breakfast at bedtime? We already know that almonds help us produce melatonin, so when we put them together with protein-rich greek yogurt and juicy berries, we’ve got the perfect snack combo of protein, fat and healthy carbohydrates. Since all 3 of these foods have a low glycemic index, they’ll help keep your blood sugar steady and level – and your digestion smooth – as you head to bed.

Avocado toast

Thinking you’d like to bite down on something more savory and substantial? Take 5 minutes to whip up your favorite hipster brunch treat. This one has you covered, with healthy fats and complex carbohydrates (as long as you’re toasting whole grain bread, of course). Avocados are a fantastic source of magnesium, which we know helps us relax for sleep – and the complex carbs in the toast will help keep blood sugar steady as you sleep.


One of the most classic snacky items for a reason, popcorn is a hero when it comes to satisfying crunch. But is it a good bedtime snack? You betcha – if it’s homemade and light on the added butter, oil and salt (obv). Ditch the microwave version and go old school with a heavy bottomed pot, coconut oil and your stovetop. You’ll thank us while you’re shoving it into your mouth by the handful (oh, come on, we know you’re not eating popcorn all delicate-like, one kernel at time…) Make a big batch and store in an airtight bag for a few days. If it lasts that long…


Yep, breakfast for snack-time, yet again. There’s a reason oatmeal is such a good day-starter. It’s rich in complex carbohydrates and fiber – both nutrients that keep you full and powered up for the day. But did you know that it’s also high in melatonin, which we know helps us relax for sleep. Weird, right? Because what makes a classic breakfast food also makes it a perfect bedtime snack. Top with berries or some sleep-promoting almonds but remember to stay away from refined sugars and keep your portion right-sized to be under 200 calories.

Cereal with milk

If you’re one of the many devotees of a glass of milk before bed, you’re going to love this bedtime snack option. We already know that milk is super-relaxing and that the calcium it contains promotes melatonin production in our body. But when we’re hungry, liquid may not be enough. So, pour that glass of milk over your fave high fiber, low-sugar cereal and get spooning. Surprisingly, the high-glycemic carbs in the cereal might even help you fall asleep faster! As always, remember to keep your bowl size reasonable. Sadly, there can be too much of a good thing.

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