Snacking at night is a common habit. Most people grab a snack while watching TV, winding down after a long day, or when bored or stressed.
Eating at night, especially mindlessly, can be unhealthy if you snack on sugary, greasy, salty, or high-calorie foods. This might lead to weight gain, upset stomach, or poor sleep.
There isn’t much research on nighttime snacking specifically, but studies suggest that eating more at night is linked to unhealthy eating habits.
One review found that people who eat more at night tend to eat higher-calorie, less healthy foods like sweets, sugary drinks, and fast food. They’re also more likely to skip or delay breakfast and eat larger portions later in the day. Even when eating the same amount of calories, people who eat more at night are often more likely to be overweight and have metabolic health issues.
Not eating enough during the day can lead to overeating unhealthy nighttime snacks. Being tired can also make it harder to make mindful food choices. You may reach for whatever is quick and satisfying, like sugary or high-fat snacks.
Some people snack at night to cope with stress, boredom, or sadness. Emotional eating is linked to anxiety, depression, weight gain, and unhealthy eating habits. If this is a regular struggle for you, talking to a healthcare professional or therapist may help.
On the other hand, nighttime snacking can be a healthy part of your routine if you plan ahead and make mindful choices.
The best late-night snacks help you sleep better and keep you from waking up hungry.
Tryptophan is an amino acid needed to make melatonin and serotonin, which control sleep. Foods with tryptophan include cheese, egg whites, milk, peanuts, and seeds. Pair protein foods with carbohydrates to make it easier for tryptophan to reach the brain.
Tart cherries and walnuts can also increase melatonin levels in your body.
Fiber and protein can keep you full longer, preventing late-night hunger. These nutrients also help keep your blood sugar steady, preventing blood sugar spikes and drops that can disrupt rest. Research shows that diets rich in plant-based fiber from fruits and vegetables and healthy fats from nuts and seeds are linked to better sleep quality.
Combining food groups is a great way to ensure the snack is balanced and satisfying, but not too heavy. Here are some nighttime snack options:
- A glass of milk and fruit, like a banana, apple, or pear
- Greek yogurt with berries
- Hard-boiled egg with whole-grain crackers
- Hummus or bean dip with cucumber slices or carrot sticks
- Walnuts and a cup of tart cherry juice
- Plain popcorn mixed with seeds and flavored with your favorite seasonings
- Whole-grain toast with peanut butter or cheese slices
Some foods can make it harder to fall asleep or affect the quality of your rest. Here are a few foods to avoid before bed.
- Foods and drinks with caffeine: Caffeine can keep you awake
- Spicy and greasy foods: These foods can contribute to heartburn, a burning feeling in your chest or throat
- Acidic foods like tomatoes and citrus: These can also trigger heartburn
- Sugary foods and drinks like desserts and soda: A high-sugar diet is linked to poor sleep
- Salty foods: These can promote dehydration and related morning fatigue
- Alcohol: Alcohol is a known sleep disrupter; it may make you fall asleep but won’t keep you asleep, plus the quality of sleep might be poor
It’s important to remember that your overall habits are what matter most. Eating something from this list every once in a while won’t hurt your health. If you’re worried about your health and sleep, consider reviewing your nighttime snacks to see if you should reduce these foods.
Remember that portion control is important. Eating large amounts of food right before bed can cause discomfort, making it harder for your body to relax and sleep well.
The best time to stop eating is about 2-3 hours before you plan to sleep. This gives your body enough time to digest food, helping prevent discomfort or heartburn and disruptions to your sleep. For example, if you go to bed at 10 p.m., try to stop eating by 7 p.m. or 8 p.m.
Here are a few tips for reducing nighttime cravings before bed:
- Make sure you eat enough during the day: Eating balanced meals and snacks throughout the day can prevent excessive hunger at night.
- Have a satisfying dinner: Include fiber, protein, and healthy fats to keep you full longer and reduce cravings later.
- Understand if you’re really hungry: Before reaching for a snack, ask yourself if you’re truly hungry or if you’re eating to cope with stress or emotions.
- Find relaxing activities: If nighttime snacking isn’t due to hunger, try calming activities like a soothing bath, journaling, reading, or stretching to unwind before bed. Creating a calming pre-sleep routine can help signal to your body that it’s time to relax and reduce the urge to snack.
- Stay hydrated: Thirst can sometimes be mistaken for hunger, so drink enough water throughout the day to avoid unnecessary cravings.
- Sip herbal tea: Caffeine-free herbal teas like chamomile, peppermint, or ginger can be calming and may reduce cravings without adding extra calories.
When snacking at night, nutritious snacks that contain fiber, protein, and healthy fats can support better sleep and help prevent overeating.
Paying attention to portion sizes and understanding if you’re truly hungry or eating out of habit or emotions can make a big difference.
If nighttime cravings are a regular struggle, adjusting your daytime eating habits, staying hydrated, and engaging in relaxing activities before bed can help.
