Need A Snack Before Bed? Here’s 10 Dietitian-Approved Picks to Crush Cravings and Sleep Better

We’ve all been there: staring into the fridge at midnight, craving something tasty. But I have some good news, you don’t have to feel guilty about it! Late-night snacking isn’t inherently bad, but what you eat matters.

The problem? Reaching for sugary or greasy snacks can disrupt sleep and leave you hungry again in an hour. The solution? Smart picks packed with sleep-friendly nutrients. As a registered dietitian at Loop Nutrition, I’m sharing 10 science-backed snacks that balance satisfaction, nutrition, and better ZZZs.

Nutrients for Nighttime Snacks

Your late-night snack isn’t just about taste—it’s a chance to nourish your body with key nutrients that work behind the scenes to promote restful sleep. Here’s what to look for:

• Tryptophan: This amino acid is a precursor to melatonin (your sleep hormone). It’s found in turkey, milk, nuts, and seeds.  
• Magnesium: Relaxes muscles and calms the nervous system. Found in almonds, spinach, and even dark chocolate.  
• Complex Carbs: Help tryptophan reach your brain by boosting insulin, which clears competing amino acids from your bloodstream. Oats, bananas, and whole grains are perfect here.  
• Fiber + Protein Combos: Slow digestion to keep blood sugar stable, preventing midnight wake-ups. Pair apples with peanut butter or veggies with hummus.

The snacks below are strategically crafted with these nutrients to help you sleep and stay satisfied.

Sweet Tooth Solutions

1. Chocolate-Covered Peanut Butter Banana Bites

Why: Bananas (magnesium) + peanut butter (protein) + dark chocolate (sleep-friendly fats).

Make it: Layer banana slices with PB, freeze, dip in melted dark chocolate, and chill.

2. Sweet & Salty Trail Mix

Why: Almonds (magnesium), dark chocolate (serotonin boost), dried cherries (fiber).

Make it: Mix 1:1:1 roasted almonds, dark chocolate chunks, and tart cherries.

3. Berry Greek Yogurt Bark

Why: Greek yogurt (20g protein/cup) + berries (antioxidants).

Make it: Spread sweetened yogurt on parchment, top with berries/granola, freeze, and snap into shards.

4. Almond Butter-Stuffed Dates

Why: Dates (fiber) + almond butter (healthy fats).

Make it: Stuff pitted dates with almond butter, sprinkle with sea salt.

5. Chamomile tea with Almond Butter Toast

Why: Chamomile (apigenin for relaxation) + almond butter (magnesium) + whole-grain toast (tryptophan booster).

Make it: Top toast with almond butter, honey, and sip chamomile tea.

Craving Savory? Try These Snack Options

6. Vegetables & Hummus

Why: Hummus (fiber + plant-based protein) while veggies like carrots add crunch and vitamins.

Make It: Pair store-bought or homemade hummus with sliced cucumbers, bell peppers, or celery.

7. Ranch Roasted Chickpeas

Why: Chickpeas (15g protein/cup + magnesium).

Make it: Toss rinsed chickpeas with olive oil and ranch seasoning. Roast at 425°F for 25 mins.

8. Sweet Potato Wedges with Yogurt Dip

Why: Sweet potatoes (complex carbs) + Greek yogurt (protein).

Make it: Bake olive oil-coated wedges, dip in herbed yogurt.

9. Cheese Plate

Why: Cheese (tryptophan) + apples/pears (fiber).

Make it: Pair 1-2 oz cheese with sliced fruit and walnuts.

10. Turkey & Cheese Roll-Ups

Why: Turkey + cheese (double tryptophan dose).

Make it: Roll sliced turkey and Swiss cheese; add avocado for healthy fats.

Foods to Avoid for Better Sleep

• Sugary Cereals and Candy: Can lead to a chain of events that may influence the release of cortisol at a time it typically does not get released in high amounts (nighttime), which could influence someone to be more alert when they should be going to sleep. It can lead to difficulty falling asleep and staying asleep. 
• Caffeine-Infused Desserts: Even small amounts (50mg+) block adenosine (sleep-signal hormone) receptors.
• Spicy/Fried Foods: Can trigger acid reflux, which worsens and causes discomfort when lying down.
• Alcohol: While it might make you drowsy, it reduces REM sleep (the restorative phase), leading to morning grogginess.

Takeaways

Your nighttime snack isn’t just about cravings. Your body might need fuel to carry you through the night. By choosing options rich in protein, fiber, or sleep-supportive nutrients, you can satisfy hunger and wake up feeling energized.

At Loop Nutrition, we’re all about ditching food rules and embracing what works for you!