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You’ve finished your nighttime routine, started to wind down, and climbed into bed only for your stomach to start growling unforgivingly — we’ve all been there.

We’re often faced with the dilemma of wondering if it’s worth getting up to eat, and if so, what healthy late-night snacks are on hand that would satisfy those cravings and help you sleep

To help you listen to your body’s cravings but also provide it with the right nutrients, we’ve compiled 28 science-backed and healthy late-night snack ideas that will help you get the beauty sleep that you need to feel good.

Savory Late-Night Snacks

There are a wide variety of healthy options for savory snack lovers. Get creative in your kitchen with these tasty, light, and filling late-night snack ideas.

1. Popcorn

When winding down before bed with a bag of popcorn and a show, you may wonder, is popcorn a good late-night snack? While pre-packaged popcorn can often contain a lot of sodium and harmful chemicals like perfluorinated compounds (PFCs), making popcorn from scratch is a tasty, light, and filling way to take care of bedtime cravings.

2. Hummus

This Mediterranean chickpea-based favorite will keep you full for hours. Jam-packed with protein and healthy fats, it’s the ideal savory treat for the late-night snacker. Spread it onto pita bread or use it as a dip for pretzels or carrots.

3. Greek Yogurt

Greek yogurt before bed will provide you with all of the protein you need to feel satisfied into the night. It’s also a great source of probiotics to keep your gut working properly. 

Additionally, yogurt consumption has even been linked to insomnia relief. Just be sure to avoid flavored varieties that come with several grams of added sugar, as this reduces the nutritional value and could make it harder to fall asleep. Instead, add a little honey, brown sugar, or agave.

4. Cottage Cheese

Cottage cheese is a commonly overlooked source of protein and valuable nutrients. Like yogurt, it serves as an excellent base for other tasty and nutritious foods.

Consider adding walnuts, sliced apples, and maybe a little drizzle of honey to make it a tasty, filling bedtime snack. However, it’s a good idea to choose a low sodium variety to avoid a high sodium intake which could increase blood pressure.

5. Fish

Fatty fish like salmon and tuna provide the valuable combination of vitamin D and omega-3 that are critical for serotonin production. This regulatory hormone not only enhances one’s ability to sleep but it also supports day-to-day brain functions.

6. Avocado Toast

Avocado toast may be a simple snack, but it has gained such a popular reputation for a reason. It’s not a must-have among millennials solely for its tastiness — avocados are also a great source of magnesium, which can help curb your sleep anxiety. It’s a great way to boost your mood and chill out your body before laying down for the night.

7. Bell Peppers

While bell peppers are extremely rich in flavor by themselves, they are also some of the most versatile peppers out there. From dipping them in ranch or hummus to stuffing them with grains or cheese, if you’re looking for a vitamin-rich, sweet-yet-savory bedtime treat, bell peppers may be the snack for you.

8. Oatmeal

Like yogurt and cottage cheese, oatmeal is the ideal blank canvas for a variety of added flavors and nutrients. Consider adding fruits, nuts, and a little brown sugar to a bowl of plain oatmeal for a filling and healthy late-night snack.

Johns Hopkins suggests eating oatmeal before bed, as it contains complex carbohydrates that trigger the release of serotonin.

9. Tofu

Tofu is a soy-based protein that has become a favorite among vegetarians, vegans, and meat-eaters alike. While more research has yet to be done, studies have demonstrated a positive relationship between soy and relief of sleep disorders.

Consider making a stir fry with veggies and tofu a couple of hours before bed for a healthy, robust, sleep-inducing meal.

10. Homemade Veggie Chips

Since pre-packaged veggie chips are often just as unhealthy as potato chips, we recommend making your own homemade veggie chips. Oven bake or air fry sliced sweet potatoes, zucchini, or beets for a crunchy and nutritious snack that limits unnecessary calories.

11. Rice Cakes

If you’re looking for a light, airy crunch to satisfy your midnight munchies, rice cakes are the way to go. Add flavor and nutrients with nut butter, avocado, cheese, or fruit — the options are endless!

Rice cakes are particularly great for when you’re in a snacking mood as opposed to hungry, as they provide a satisfying crunch with just a few simple ingredients.

12. Celery

If you’re trying to avoid extra calories before bed but feel the need to munch on something, celery has plenty of vitamins and minerals and a low glycemic index. Cover it in peanut or almond butter to give it an extra boost of protein.

Celery with peanut butter and raisins — better known as ants on a log — is a fantastic snack for kids and adults alike!

13. Eggs

Eggs can be prepared in a variety of ways, but one thing holds true regardless of preparation style — they’re just as rich in nutrients as they are filling. Boiling or scrambling an egg before bed will provide you with the tryptophan needed to produce melatonin.

Melatonin is the hormone that regulates sleep, so eating melatonin-rich foods is one of our favorite sleep hacks.

14. Pistachios

Pistachios have become one of the world’s most popular nuts for a reason. Not only are they a delicious, protein-rich treat that has been made into an equally popular ice cream flavor, but they are also one of the most melatonin-rich nuts.

15. Almonds

Almonds are highly nutritious nuts that provide your body with healthy fats as well as protein and magnesium. Consider roasting them in the oven for a toasty snack that’s packed with flavor. 

When snacking on almonds, it’s a good idea to avoid flavored or salted varieties as this can ruin the nutritional value. High sodium foods are known to contribute to poor sleep due to increased blood pressure and dehydration.

16. Walnuts

Similar to almonds and pistachios, walnuts contain plenty of melatonin to help regulate your circadian rhythm. They also contain nutrients that result in the production of serotonin, a valuable sleep- and mood-enhancing chemical. Try mixing walnuts into a nutrient-rich base, like yogurt or oatmeal, to add more flavor and nutritional value to your late-night snack.

17. Nut Butters

If you’re looking for the protein and nutrients that nuts provide but want a snack with a smoother consistency, spread some nut butter on toast, apples, or rice cakes. Whether peanut, almond, or cashew butter, top it off with a drizzle of honey to sweeten this protein-rich bedtime treat.

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