Having an occasional late-night snack isn’t bad for your health. However, it’s best to pick snacks that are good for you and won’t mess with your sleep. Opt for foods and drinks rich in nutrients like protein and fiber. These nutrients slow down digestion, helping you feel full longer and maintaining stable blood sugar levels.
Snack choices that are loaded with vitamins, minerals, and antioxidants, like fruits and veggies, are also great. They improve your overall diet and provide essential nutrients for good health. If you crave sweets at night, try snacks with fruits, nut butter, and dark chocolate. Cherries, bananas, nuts, milk, and whole grains have sleep-friendly nutrients like melatonin, tryptophan, potassium, and magnesium, making them perfect for bedtime snacking.
Bananas are naturally sweet and go well with peanut butter. To enjoy this snack, slice two ripe bananas into quarter-inch thick rounds. Spread peanut butter on half the slices, then sandwich them with the plain slices. Place these on a baking sheet lined with wax or parchment paper and freeze for an hour. Once firm, dip them in melted dark chocolate and freeze again for 15 minutes. These tasty bites are a hit with both kids and adults and are easy to make in bulk for storage in the freezer.
Trail mix, full of protein and fiber, is a sweet and salty snack you can enjoy anytime. Mix a cup each of salted peanuts, roasted almonds, dark chocolate chips, and dried cherries in a bowl. Keep this mixture in an airtight container or in single-serve snack bags for easy access.
Boost your hot chocolate by adding collagen powder for extra nutrition. Simmer a cup of unsweetened milk on the stove, add a tablespoon of cocoa or cacao powder, and mix until smooth. Remove from heat, blend in a scoop of collagen peptides and a touch of sweetener like maple syrup or honey. Top with cinnamon, whipped cream, or cocoa powder for added flavor. While cocoa powder has a small amount of caffeine, around 12 milligrams per tablespoon, you can use less if you are sensitive to caffeine.
Greek yogurt makes a creamy and protein-rich base for frozen treats like yogurt bark. To make it, mix 2 cups of plain Greek yogurt with 2 tablespoons of sweetener until smooth. Spread on a baking sheet, sprinkle with chopped berries and any toppings you like, then freeze for two hours. Cut into pieces and store in the freezer for a quick sweet treat.
Dates are naturally sweet and chewy, packed with fiber, and make an easy dessert. Slice pitted Medjool dates lengthwise to create a pocket, stuff them with almond butter, and sprinkle with flaky salt, chocolate chips, or honey for an added treat.
Craving something salty? Veggies with hummus make a crunchy, satisfying late-night snack. You can buy pre-made hummus or make your own using chickpeas, tahini, olive oil, and lemon juice. Pair with veggies like carrot sticks, cucumber slices, broccoli, or cherry tomatoes. Chickpeas are rich in protein, fiber, and magnesium – important for stress and sleep regulation.
For a ranch-flavored snack, roast a can of chickpeas. Toss them with avocado oil, nutritional yeast, salt, and spices like paprika, parsley, and garlic powder.
Sweet potato wedges offer a sweet and salty twist on fries. Cut a sweet potato into spears, coat with olive oil, and season with salt, garlic powder, and black pepper. Bake and broil until crispy, then serve with your favorite dips.
Cheese, being low in carbs and sugar, makes a satisfying late-night snack. Pair it with sliced fruits and veggies for nutrients and crunch. Adding protein to meals and snacks helps with satiety and blood sugar regulation.
Turkey and cheese roll-ups are simple and pack a protein punch, perfect for keeping hunger at bay. L-tryptophan in turkey and cheese may also improve sleep quality.
Cottage cheese ice cream is rich in protein yet lower in calories and sugar than regular ice cream. Blend cottage cheese with sweetener, add mix-ins like fruit or chocolate, and freeze until ready to enjoy.
Jerky, whether beef or turkey, is a convenient and protein-packed snack. Just be sure to choose low-sodium options to manage your salt intake.
While snacking at night has a reputation for being unhealthy due to potential weight gain and sleep disruption, having a healthy late-night snack every now and then is okay. If you’ve had a busy day and missed a meal, it’s understandable to eat later. Stock your kitchen with healthy ingredients to avoid high-sugar snacks that can affect your health over time.
Keep an eye on your nightly snacking habits. If you’re snacking despite having a satisfying dinner, you might need to review your diet and lifestyle. For some, it might signal an underlying issue like night eating syndrome or binge eating disorder, which a healthcare provider can help address.
Choosing nutritious snacks is key to safeguarding sleep quality and health. Select foods that fill you up and provide essential nutrients. Healthy options like Greek yogurt bark, trail mix, cottage cheese ice cream, and turkey and cheese roll-ups are not only good for you but also delicious.
