Beat the Midnight Munchies: Dietitian’s Top Bedtime Snacks

It’s happened to all of us – you wake up in the middle of the night feeling hungry and craving a late-night snack. You may reach for whatever easy, tempting treats you have on hand to satisfy those midnight munchies. But indulging in cookies, chips, or ice cream right before bed can disrupt your sleep and leave you feeling groggy the next day.

That doesn’t mean that snacking at night is harmful– a small snack with a combination of protein and carbohydrates can help satisfy your cravings and a restful night’s sleep.

I’m a Registered Dietitian, as these are my favorite bedtime snacks to beat the midnight munchies.

Why Do I Get Hungry Late at Night?

this Recipe

There could be multiple causes for what is causing your late-night snacking. The cause is likely highly individual with reasons such as you may not eat enough calories in the daytime, the midnight snack may be habitual, it may be tied to emotional eating, an irregular sleep schedule, or even blood sugar imbalances. The recommended time between your last meal or snack and bedtime is about 3 hours.

Here are 15 bedtime snack combos to help keep your hunger at bay through the night.

Tart Cherry Juice Mocktail

Tart cherries are a natural source of melatonin, a hormone that regulates sleep cycles. Sipping on some tart cherry juice before bed can gently nudge your body towards sleepiness. Tart cherry juice is the base for the viral, “Sleepy Girl Mocktail” that was very popular on TikTok earlier this year.

That drink combines tart cherry juice, magnesium powder to relax muscles and sparkling water for fizz and flavor.

Note that while the ingredients may have some sleep-supportive benefits, there isn’t strong scientific evidence to confirm the effectiveness of the Sleepy Girl Mocktail itself for inducing sleep. If you’re looking for a relaxing pre-bedtime drink, it can be a tasty option, but it’s not a guaranteed sleep remedy.

Apples with Peanut Butter

Apples are a great source of fiber to keep you feeling satisfied around bedtime. Pair sliced apples with peanut butter, or another nut butter of choice, for healthy fats and protein. Nuts are also a good source of magnesium and melatonin which help contribute to sleep quality!

Greek Yogurt with a Dark Chocolate Magic Shell

Greek yogurt is high in protein and contains the amino acid tryptophan, which may help improve sleep. Topping yogurt with a magic shell made from chocolate chips and a little coconut oil is an extra delicious way to enjoy it! 

Use this recipe to learn how to make the magic shell topping!

Air-popped popcorn with Nutritional Yeast

Popcorn tends to get a bad rap, but I blame the microwaveable bags high in salt and saturated fats. For the same hot-popped popcorn experience, try making it in a pan on the stovetop with olive oil. Once popped, add salt and nutritional yeast for a cheesy taste with a boost of B vitamins and protein.

Whole Grain Cereal with Milk and Frozen Berries

If you love cereal at night, try adding frozen berries for a boost of fiber and antioxidants. It will also give the cereal a little bit of a slushy texture!

Pistachios and Dried Cherries

Both pistachios and dried cherries are good sources of melatonin, making it the perfect sleep combo. The mix of healthy fats, protein, and carbohydrates will help keep the late-night hunger away. 

Chocolate Peanut Butter Banana Smoothie

For a healthier milkshake, try a chocolate peanut butter smoothie! The cocoa powder is rich in magnesium and antioxidants to help aid with sleep.

Click here for the recipe! 

Peanut Butter Stuffed Dates

For a more nutritious candy swap, try peanut butter-stuffed dates! If you’ve never tried a peanut butter-stuffed date before you are in for a treat! The caramel-like flavor of dates combined with peanut butter tastes just like a Snickers bar, especially when covered with melted chocolate. The fiber from the dates and healthy fats from the peanut butter keep you feeling fuller for longer.  

Homemade Granola Bars

Oats are a good source of fiber and almond butter provides healthy fats. Homemade granola bars are simple to make and have less added sugar than store-bought varieties.

Cucumber Slices Topped with Cottage Cheese and Everything Bagel Seasoning

This savory snack combo combines fiber from cucumber, and protein and calcium from cottage cheese. Calcium also helps to release melatonin in our bodies which helps regulate sleep cycles. 

Carrot Sticks and Tortillas Chips with Hummus

Hummus is a good source of fiber, B vitamins, and protein. Carrots contain alpha-carotene, a preliminary form of vitamin A, which has also been shown to increase sleep quality. 

Use This Recipe to Make homemade hummus!

Oatmeal with Banana

Oats are an excellent source of fiber, and bananas are high in magnesium and potassium which can help increase sleep quality.

Cottage Cheese with Pineapple

This salty and sweet combo combines the protein boost of cottage cheese and the fiber and carbohydrates from pineapple. Pineapple may also boost melatonin levels for better sleep. 

Edamame

Edamame are young soybeans that are packed with protein, fiber, and magnesium. This trio can help regulate blood sugar, promote feelings of fullness, and aid in muscle relaxation for a good night’s sleep.