Top 20 Healthy and Sleep-Friendly Late-Night Snacks to Enjoy in Bed

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When choosing the best late-night snack to eat in bed, it's important to consider options that are both healthy and conducive to a good night's sleep. Here are some top recommendations:

Sweet Snacks

1. Apple Chips: These are a good source of fiber and not overly sweet, making them a crunchy and satisfying option.
2. Applesauce with Walnuts and Cinnamon: Applesauce is easy to digest and can be paired with walnuts for added texture and nutrients. Cinnamon adds a nice flavor while also helping to stabilize blood sugar levels.
3. Blueberries & Low-Fat or Greek Yogurt: Yogurt is rich in probiotics and tryptophan, which can help regulate the sleep-wake cycle. Blueberries add vitamins and fiber.
   

   

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4. Tart Cherry Juice: Packed with melatonin, this juice can help improve sleep quality and duration.
5. Grapes: These contain melatonin and can be a refreshing snack, especially when frozen during warmer months.
6. Almond Butter: A spoonful of almond butter provides healthy fats and tryptophan, which can help you relax and fall asleep.
7. Milk & Cereal: Pairing low-sugar cereal with milk can help you fall asleep faster due to the high-glycemic carbs and the calcium in milk, which increases melatonin production.
   

   

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8. Apple Slices or Bananas with Peanut Butter: These combinations provide healthy carbs and protein, which help stabilize blood sugar levels and promote sleep.
9. Fresh Fruit & Nuts: This option is loaded with vitamins, minerals, and fiber, filling you up without added sugars.
   

   

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10. Whole Grain Toast & Peanut Butter: The fiber from the bread and the protein from peanut butter help stabilize blood sugar levels, promoting better sleep.

Savory Snacks

1. Toasted Nuts: Almonds, walnuts, pecans, and cashews are great sources of protein and healthy fats, making them a filling and nutritious snack.
2. Pistachios: High in protein and melatonin, pistachios can help satisfy late-night cravings and promote sleep.
3. Popcorn: A low-calorie, complex carbohydrate snack that can be topped with various seasonings for a satisfying crunch.
4. 1/2 a Turkey Sandwich: Whole-grain bread, turkey, lettuce, tomato, and a little mayo make for a filling and sleep-inducing snack.
5. Edamame: This crunchy snack is rich in tryptophan and satisfying for those who like salty snacks.
   

   

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6. Cheese & Crackers: Low-fat cheese and whole-grain crackers are a tasty, filling snack that can help regulate blood sugar levels and promote sleep.
   

   

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7. Veggies and Tortilla Chips & Hummus: Carrots and bell peppers dipped in hummus provide a nutrient-rich snack that can boost your immune system.
8. Tomatoes & Cream Cheese on Toast: This snack combines the melatonin in tomatoes with the calcium in cream cheese, making it a sleep-friendly option.
9. Roasted Pumpkin Seeds: These seeds are a good source of tryptophan and can be seasoned for added flavor.
   

   

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10. Kale Chips: Kale is a source of calcium, which is essential for melatonin production, making these chips a great salty snack option.

General Tips for Late-Night Snacking

• Keep it under 400 calories: This ensures you don't consume too many calories before bed, which can disrupt sleep and contribute to weight gain.
  

  

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• Prioritize fresh fruits and vegetables: These are easier to digest and less likely to cause sleep disturbances.
• Choose low-sugar options: To stabilize blood sugar levels and avoid energy spikes and crashes.
• Stay hydrated: Sometimes thirst can be mistaken for hunger, so drinking water before reaching for a snack can help reduce unnecessary cravings.

By choosing from these options, you can enjoy a satisfying late-night snack that also supports a good night's sleep.