Basics Print 10 Healthy Late-Night Snacks Satisfy the midnight munchies with these nutritious nibbles By Shereen Lehman, MS Updated July 17, 2019 Medically reviewed by a board-certified physician More in Basics Hot Topics Food Safety It's late at night and you're hungry. Maybe you've had a busy evening and just got home. Or perhaps you can't sleep because your stomach won't stop growling. Whatever the reason, you're in the kitchen and need something healthy to eat—pronto. Search no more: These good-for-you options are both satisfying and—bonus—loaded with nutrients that can even help promote sleep. 1 Cereal and Milk Verywell / Alexandra Shytsman You may reserve cereal for your morning meal, but it also can make a smart midnight snack. One study found that eating high-glycemic carbs—which many corn-based cereals are—before bed reduced the time it took for people to fall asleep. Keep portions small (your entire snack should be under 300 calories), especially if you have problems with heartburn—heavy meals can exacerbate the problem. One cup of cornflakes has 100 calories, and a half-cup of skim milk has 45 calories. Dairy products contain calcium, a mineral that plays a direct role in the production of the sleep hormone melatonin. Plus, it also acts as a natural relaxant in the body. 2 A Bowl of Berries Verywell / Alexandra Shytsman When your sweet tooth needs satisfying, you can't beat a bowl of berries. Besides being loaded with fiber, which helps fill you up, berries contain magnesium, a mineral that relaxes nerves and muscles to speed slumber. Serve your berries plain, or add some chopped nuts or granola, or a splash of milk. 3 Peanut Butter and Jelly Sandwich Verywell / Alexandra Shytsman Nighttime is the right time for this childhood favorite. Here's why: Certain foods, like peanut butter, contain an amino acid called tryptophan that gets converted in the brain to melatonin to promote sleepiness. But carbohydrates like bread and jelly are needed to make tryptophan more available to the brain. Hence the reason why a PB&J is the perfect pairing for a pre-sleep snack, one that's also yummy and—if you opt for whole grain bread and sugar-free PB (many brands are loaded with sweetener)—super healthy too. 4 Cheese and Crackers Verywell / Alexandra Shytsman When you're hungry for something savory at night, just say cheese and crackers. Keep an eye on your serving sizes if you're watching your weight because cheese can get high in calories if you eat big chunks of it. And opt for whole grain crackers, which contain filling fiber. If you need a little more volume to stay sated until morning, add some fresh grapes, apple slices, or fresh veggies. 5 Yogurt and Fruit Verywell / Alexandra Shytsman Yogurt is an excellent source of calcium, which has been linked to better sleep. Just be sure to read labels before you purchase it because some varieties are high in sugar and calories that you don't need. Opt for plain yogurt and add flavor with berries, chopped nuts, and antioxidant-rich honey. 6 Turkey Sandwich Verywell / Alexandra Shytsman When only a sandwich will do, start with lean protein like turkey and whole grain bread and add a slice of tomato, some lettuce, and a little mayo or mustard. The combination of protein and complex (that is, filling) carbs will send hunger pangs packing. Just give yourself time to digest one half of the sandwich before starting in on the second: Sometimes being too full can keep you awake too. 7 Fresh Veggies and Dip Verywell / Alexandra Shytsman If you're craving something crunchy and low-cal, fresh veggies are the ticket. Any combination of raw carrots, broccoli florets, cucumber slices, celery, zucchini, peppers, and grape tomatoes will do nicely to help quell the rumbling in your stomach. Enhance the flavor—and get a healthy dose of z's-inducing calcium—with a dip made from low-fat cottage cheese or Greek yogurt. 8 Popcorn Verywell / Alexandra Shytsman Popcorn is a great p.m. snack because you can have a lot of it without breaking the calorie bank. In fact, 3 cups of air-popped popcorn have less than 100 calories and about 4 grams of fiber to satisfy your hunger. Skip the butter to save your waistline and mix it with grated cheese or dried spices instead for an extra flavor punch. 9 Fresh Fruit and Nuts Verywell / Alexandra Shytsman Neither fruit nor nuts require much effort to prepare, making this an ideal option when you're both hungry and tired. Plus, both fruit and nuts bring a lot of nutritional benefits to the table, including vitamins, minerals, protein, complex carbs, healthy fats, and fiber. The upshot: They make for a nourishing combination that will keep you satisfied so you can fall asleep. Tasty pairings include an apple with a handful of almonds, a banana (a natural source of melatonin) and a dozen pecans, or a pear with a few walnuts. If you're all out of nuts, you can spread peanut butter on banana slices or dip your apple slices in almond butter. If your almond butter is too solid and thick for dipping, microwave a tablespoon or two for 30 seconds or until it's melted. 10 Oatmeal Verywell / Alexandra Shytsman A warm, soothing bowl of oatmeal may be just the thing for a sleepless night. Oatmeal is an excellent source of filling fiber, including beta-glucan, which can help keep your cholesterol levels in check. Steel-cut oats have the best texture and flavor, but they take a long time to cook. Instead prepare instant oatmeal using fat-free milk, 1 tablespoon maple syrup, a sprinkle of cinnamon, and one-quarter cup dried fruit. Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Kitano N, Tsunoda K, Tsuji T, et al. Association between difficulty initiating sleep in older adults and the combination of leisure-time physical activity and consumption of milk and milk products: a cross-sectional study. BMC Geriatr. 2014;14:118. doi:10.1186/1471-2318-14-118 Nisar M, Mohammad RM, Arshad A, Hashmi I, Yousuf SM, Baig S. Influence of Dietary Intake on Sleeping Patterns of Medical Students. Cureus. 2019;11(2):e4106. doi:10.7759/cureus.4106 Meng X, Li Y, Li S, et al. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017;9(4) doi:10.3390/nu9040367 Additional Reading Academy of Nutrition and Dietetics. Smart Snacking for Adults and Teens. https://www.eatright.org/-/media/files/eatrightdocuments/nnm/smartsnackingforadultsandteens.pdf?la=en&hash=CA7BDF27EB5947E8C56528534C7BE9BC5C4B54E8. Afaghi, A. High-glycemic-index carbohydrate meals shorten sleep onset. The American Journal of Clinical Nutrition, Volume 85, Issue 2, 1 February 2007, Pages 426–430. National Sleep Foundation. Food and Sleep. https://www.sleepfoundation.org/sleep-topics/food-and-sleep. The United States Departments of Agriculture and Health and Human Service. Dietary Guidelines for Americans 2015-2020, 8th Edition. https://health.gov/dietaryguidelines/2015/guidelines/.