What should I eat before bed?
Let's face it, most late-night snacks are as much about cravings as they are hunger – which is why it’s key to strike the balance between hitting the sweet spot and avoiding sleep disruption. While eating before bed may not be a problem for everyone, those with digestive issues, such as reflux, or who are trying to manage their weight, may be better sticking to lighter options, when eating late.
Whether you're a late-night snacker, or a light sleeper, read on for the best bedtime snacks packed with nutrients that will not only satisfy cravings but will send you gently off to the land of nod too...
Discover how to sleep better, how to get to sleep, 5 diet tips and foods that help you sleep and how to get up early in the morning.
Kerry Torrens BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of the British Association for Nutrition and Lifestyle Medicine (BANT). A contributing author to Good Food for over 15 years, she has also been an expert speaker on BBC radio and at Good Food Shows, and works with top chefs and major food brands on nutritional guidance.
What matters most for sleep?
There are several factors to consider if you don’t want your late-night snack to disturb your sleep:
- Choose foods that are free from stimulants like sugar and caffeine and prioritise those that may give a sleep supporting boost, like foods rich in the amino acid tryptophan as well as minerals like magnesium and the B complex of vitamins – these all support the body's natural sleep processes.
- Keep your snack light (about 150-200 kcals) and your portion small, so as not to overburden the digestive system or trigger acid reflux.
- Timing – eat your snack or meal at a time conducive to rest and sleep.
When is the best time to snack before bed?
Research in this area is limited but most experts recommend eating no later than one-two hours before you intend to sleep, in order to avoid negative effects. However, this may vary depending on your individual circumstances, your food of choice and portion size. For example, if you’ve been advised to manage your blood sugar levels you may find a low GI snack, such as an oat cake with cottage cheese, closer to your bedtime may be helpful.
Healthy bed-time snacks
1. Instant frozen berry yogurt
It's a catch 22 – we get late night sugar cravings, but sugar releases energy into the body which can keep us awake longer. This naturally sweetened instant frozen berry yogurt may be the answer.
Why this works
The combination of fibre from the berries and protein in the yogurt helps slow down the release of sugar, preventing an energy spike. Yogurt also provides calcium which studies have linked to better sleep, as it is required to produce melatonin, the body's sleep hormone.
2. Quick banana ice cream
Why not try this creamy banana ice cream for your next movie night?
Why this works
Nutritionist Kerry Torrens recommends milk at bedtime. Here it’s combined with banana which provides tryptophan to support the body's natural production of the sleep hormone, melatonin. Banana also provides natural sweetness and texture there is no need for added ‘free’ sugars or high levels of fat, making it an all-round healthier ice cream.
3. Almond butter
If you're struggling with sleep, eat plenty of magnesium-rich foods. This mineral not only helps to convert the amino acid tryptophan into the body's sleep hormone, but also helps it release GABA – a neurotransmitter that contributes to calming your nervous system.
Why this works
Expert nutritionist and mental health advocate, Nicola Shubrook, recommends almonds not only because they provide magnesium but they’re a natural source of melatonin to support sleep, and are rich in healthy fats and vitamin E.
Try some almond butter spread on a slice of wholemeal toast or apple slices.
4. Blueberry & banana smoothie
Looking for a vegan option? Enjoying something protein-rich like this smoothie may be a restful night’s answer.
Why this works
Tofu, like banana, is also a source of tryptophan which the body needs to make the feel-good hormone, serotonin and sleep inducing, melatonin.
For more protein-rich snack ideas, check out our recipe collection.
5. Chinese-spiced seed mix
Seeds make a healthy snack at any time of day, but come bedtime, they offer extra advantages.
Why this works
Pumpkin seeds are rich in tryptophan and provide 37 per cent of your recommended daily magnesium allowance in just one serving. Sunflower seeds offer calcium which supports sleep hormone production.
Next time you're craving something moreish and savoury, why not try this seed mix?
6. Healthy baked oats
Combine oats with yogurt to make mini baked oat pots, these make a great snack as they're fibre-rich, so will fill you up without leaving you feeling too heavy before bed.
Why this works
Public health expert and nutritionist, Jo Williams, supports the value of tryptophan for supporting sleep, one of her favourite ingredients are oats because they are a great source of this amino acid and a slow-releasing carb.
7. Pesto egg muffin bites
If you want to sleep well, it's best to avoid too much sugar before bed, so swap sweet snacks for savoury muffin bites.
Why this works
Made with sleep-supportive eggs, which are a source of quality protein including the amino acid tryptophan, these muffins are delicious, but go easy on the cheese if you intend to eat them late in the evening.
8. Pear & peanut crunch
Fancy something wholesome and not too sweet? Liven up crispbreads with fresh pear and peanut butter to make this moreish snack.
Why this works
Peanuts are another great source of protein and in particular, tryptophan, while pears are packed with fibre.
If you’re hungry at 9pm versus 11pm here’s what to do …
At 9pm you have more flexibility and can select a light snack that combines slow releasing carbs, protein and healthy fats like oat cakes with nut butter or cottage cheese. At 11pm your choice is more limited and you’d be better off with a cup of warm milk this will provide sleep-inducing nutrients and is light enough not to disrupt your sleep
3-step wind-down routine
- Eat your chosen snack
- Dim lights to signal to your body it's time for sleep and encourage the productions of the sleep hormone melotonin
- Screens off: Devices such as laptops and tablets emit blue light which can disrupt melatonin creation and when we have low melatonin, it can cause insomnia. It's best to stop using devices at least 30 minutes before bed
Your questions answered…
Is peanut butter good before bedtime?
Yes, as long as you don’t have an allergy. Peanut butter is a good choice because it contains sleep-inducing tryptophan and is a source of healthy fats that help stabilise blood sugar levels while you sleep.
Does cheese cause nightmares?
Not necessarily, although the high fat, salt and tyramine levels in aged and fermented cheese may cause you restless nights. Tyramine is found in protein-rich foods and especially those that are aged, fermented or spoiled, like certain cheeses. Tyramine mimics the effects of chemicals that promote the ‘fight or flight’ response which is why it may disrupt your ability to drift off.
Is it bad to sleep on a full stomach?
Yes, a heavy meal eaten too late in the evening will switch off your body’s melatonin production and result in disrupted sleep. This is because your body will be focused on digesting the food you’ve eaten, and not on rest.
What should I eat if I wake hungry in the middle of the night?
Choose a small snack (150-200 kcals) that is easy to digest and combines protein, fibre and healthy fats, the examples above, are ideal.
Within a few nights of choosing healthier options and minimising other disruptors, like caffeine and nicotine, you should start to notice that even these small changes have a visible impact on how well you sleep. That said consistency is key – if you adopt these habits for a month or more, you should start to enjoy a more regulated sleep pattern as well as improvements in your overall wellbeing. If sleep issues persist, despite dietary adjustments and other environmental modifications, refer to your GP for further guidance.
Enjoyed this? Check out more...
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How to get a good night's sleep
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How to wake up early in the morning
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10 tips to help your child sleep
Check out our review of the best sleep supplements
What is your favourite late night snack? Leave a comment below…
This page was refreshed on 23 April 2026.
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