10 Healthy Late-Night Snacks For Better Sleep

Late-night cravings don’t have to ruin your rest or leave you feeling guilty in the morning.

According to research from Each Night, the right snacks can actually help you drift off faster by providing nutrients that support relaxation and the production of sleep-inducing hormones.

Instead of reaching for chips or cookies, try these delicious options that combine taste with science-backed sleep benefits.

Your bedtime routine is about to get a whole lot tastier.

Disclaimer: This article is intended for general informational and lifestyle purposes and discusses commonly cited nutrition and sleep-related concepts.

Individual dietary needs, sensitivities, and sleep patterns may vary, and the information provided is not a substitute for professional medical or nutritional advice.

1. Milk And Cereal

Comfort food meets sleep science in this classic combination that your grandma was right about all along.

Milk contains tryptophan, an amino acid that helps your brain produce serotonin and melatonin, the hormones responsible for making you feel relaxed and drowsy.

Paired with whole grain cereal, you get complex carbohydrates that help transport tryptophan to your brain more effectively.

It’s like a lullaby in a bowl, minus the singing. Choose low-sugar cereal to avoid a midnight energy spike that defeats the whole purpose.

2. Cottage Cheese And Raspberries

If you’re hunting for a protein-packed option that won’t weigh you down, this combo deserves a standing ovation.

Cottage cheese delivers casein, a slow-digesting protein that keeps you satisfied throughout the night without causing digestive drama.

Raspberries add a burst of natural sweetness plus fiber and antioxidants that support overall health.

Together, they create a creamy, fruity treat that feels indulgent but works overtime to support muscle recovery while you snooze. Honestly, it’s the bedtime snack equivalent of a spa day.

3. Edamame

These little green pods pack a serious nutritional punch without making you feel stuffed before bed.

Edamame is loaded with plant-based protein, magnesium, and B vitamins that help calm your nervous system and prepare your body for rest.

Simply steam a handful, sprinkle with a touch of sea salt, and you’ve got a snack that’s both satisfying and sleep-friendly.

Plus, the act of popping each bean out of its pod gives your hands something to do, which can be surprisingly relaxing after a hectic day.

4. Cheese And Crackers

Sometimes the simplest snacks are the smartest, especially when you’re too tired to cook but need something substantial.

Cheese provides calcium and tryptophan, both of which play important roles in producing melatonin, while whole grain crackers offer complex carbs that help those sleep-promoting nutrients reach your brain.

The combination keeps blood sugar steady so you won’t wake up hungry at three in the morning.

It’s basically a charcuterie board’s laid-back cousin, perfect for when you want flavor without the fuss.

5. Dried Tart Cherries And Almonds

Nature’s candy meets nature’s crunch in this power duo that tastes like trail mix but works like a sleep aid.

Tart cherries are one of the few natural sources of melatonin, the hormone that regulates your sleep-wake cycle, while almonds contribute magnesium and healthy fats that promote relaxation.

A small handful about an hour before bed can genuinely improve sleep quality according to multiple studies.

Maybe that’s why you feel so zen after munching on this combo during late-night Netflix sessions.

6. Applesauce And Chopped Walnuts

Creamy, crunchy, and surprisingly sophisticated, this snack feels like dessert but behaves like a sleep supplement.

Applesauce provides natural sugars and fiber that won’t spike your blood sugar dramatically, while walnuts are rich in omega-3 fatty acids and melatonin.

The texture contrast makes every spoonful interesting, and the combination supports brain health while helping you wind down.

It’s the kind of snack that makes you feel like a wellness guru without requiring a trip to a fancy health food store.

7. Grapes

When you want something refreshing and effortless, grapes deliver hydration and natural sweetness in perfect little packages.

Grapes contain melatonin and resveratrol, an antioxidant that supports heart health and may improve sleep quality.

Their high water content helps keep you hydrated without requiring a trip to the bathroom every hour.

Pop them in the freezer for a few hours and you’ve got a cool, candy-like treat that’s actually good for you. Suddenly, healthy eating feels a lot less like a chore and more like a treat.