You’re up late and feeling hungry — here are 9 bedtime snacks that won’t wreck your sleep.

Late-Night Snacking Doesn’t Have to Ruin Your Sleep

Late-night snacks often get a bad reputation — and for valid reasons. Eating after dark can disrupt your digestion, trigger acid reflux, and even interfere with sleep quality. Plus, when cravings hit late at night, people are more likely to grab unhealthy options like chips, cookies, or other high-fat, high-sugar treats.

But if it’s 10 p.m., you’re deep into your favorite Netflix show, and the craving strikes, don’t panic. The good news is: not all late-night snacking is off-limits.

The Secret to Smarter Bedtime Snacks

Choosing the right nighttime snack can actually support a healthy lifestyle. The key is to pick something satisfying that won’t disturb your sleep. Avoid heavy, fatty, spicy, or acidic foods, and instead look for snacks rich in tryptophan, melatonin, antioxidants, and essential nutrients. Pairing fiber and protein is also a smart move to stabilize blood sugar and keep hunger at bay until morning.

Here are nine midnight snacks that can satisfy your cravings and help you rest better:

Greek Yogurt with Tart Cherry Juice

Greek yogurt is packed with magnesium and zinc, which promote relaxation. Pair it with a small glass of tart cherry juice for natural melatonin to help you fall asleep and stay asleep.

Kiwi and String Cheese

Kiwi is a natural source of melatonin and can improve both how quickly you fall asleep and your overall sleep quality. Pair it with string cheese for a protein boost.

Banana and Nut Butter

Bananas are rich in tryptophan and magnesium, aiding relaxation. Almond butter adds melatonin and healthy fats, while peanut butter provides vitamin E and magnesium to support restful sleep.

Turkey and Cheese Sandwich

Half of a turkey and cheese sandwich on whole-grain bread offers fiber, protein, and tryptophan, making it a filling snack that won’t weigh you down.

Graham Crackers with a Glass of Milk

Milk is known for its sleep-promoting properties. Pair it with a few graham crackers for a comforting and satisfying treat.

Cottage Cheese with Berries

This creamy, antioxidant-rich snack is simple, delicious, and supportive of restful sleep.

Hard-Boiled Egg and Mixed Nuts

Prepare hard-boiled eggs in advance for an easy protein-packed snack. Pair with a small handful of nuts for extra healthy fats.

Whole Wheat Toast with Mashed Avocado

This snack is full of fiber, healthy fats, and B vitamins to support your body overnight.

High-Fiber Cereal with Milk

For a quick and easy option, choose a high-fiber, low-sugar cereal and enjoy it with your favorite milk for a soothing snack.

These options prove that you can satisfy your late-night cravings without sabotaging your sleep.