8 night-time snacks for better sleep (late nights and early mornings)

Whether you enjoy a late-night snack or have trouble sleeping and sleeping well, a healthy tasty treat will satiate your cravings and give you better sleep. Use this menu to create your night-time snacking menu. Your body will reward you with better sleep and energy for your day.

8 night-time snacks for better sleep (late nights and early mornings)/Pexels

Before we dive into healthy snacks, you should know what to avoid.

  1. Foods with high water content, because overnight bathroom trips can be disruptive. 
  2. Foods and drinks that contain stimulating caffeine (this includes chocolate).
  3. Foods that are high in refined sugar, such as ice cream, cookies, or candy. 
  4. Spicy foods, fried foods, or any foods that can cause heartburn or indigestion. 
  5. Alcohol
  6. Foods high in sodium, because they can be dehydrating.  

Since sleep patterns are controlled by hormones in the body, your diet can have a direct effect on this hormone production. The main contributors to healthy sleep patterns, which are common in the snacks listed below, include:

  • Melatonin; the hormone that controls the body’s internal clock.  
  • Serotonin; the mood-regulating hormone that helps the body produce melatonin. 
  • Tryptophan; an amino acid that you can only get from foods, which helps the body produce both melatonin and serotonin. 
  • Many vitamins, nutrients, and amino acids found in foods can also directly control melatonin and serotonin production. These sleep-supporting nutrients include calcium, vitamin B6, antioxidants, vitamin C, omega-3 fatty acids, potassium, and magnesium, among others.

Nuts such as pistachios and walnuts are one of the best sources of the “sleep hormone,” melatonin. Additionally, nuts especially almonds and cashews contain the sleep-aiding mineral magnesium. Seeds such as those from pumpkin are packed with three sleep supporters: tryptophan, magnesium, and zinc.


To keep snacking unmessy, snack on a banana before bed. Bananas contain tryptophan, magnesium, and potassium which can help your muscles relax and prevent sleep disturbances throughout the night.

Hard-boiled eggs are packed with over a dozen essential nutrients and vitamins, helping the body produce melatonin; plus, they’re super convenient and easy to prepare ahead.


The complex carbs in popcorn help the brain access tryptophan and produce serotonin. Season your night-time popcorn with fresh herbs, spices, or nutritional yeast (which is rich in B vitamins).

If you crave chips as a late-night snack, try swapping them for oven-baked or air-fried sweet potato chips. Sweet potatoes are rich sources of sleep-promoting magnesium, potassium, calcium, and B vitamins.


Pineapple is an insomnia-fighting super fruit. It can increase melatonin levels by an impressive 266%. However, since pineapples are highly acidic, they may not be the best choice before bed for those who suffer from acid reflux.

Try dipping thin pineapple slices in yoghurt, coating them in coconut flakes, and freezing them to make a tame snack.

Grapes contain natural sources of melatonin and go down easy due to their delicious and refreshing taste. Try freezing them for a frosty treat on a warm evening.


Kiwi is packed with serotonin-producing compounds and high levels of anti-inflammatory antioxidants. One study found that eating kiwi before bed for a month led to participants sleeping 13% longer and falling asleep 42% faster.


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