Our best efforts to sleep well (hitting the hay at 10 p.m. sharp, taking an Instagram vacation, and keeping our phones off the bedside table) are all thwarted by one crucial factor: Hunger. Therefore, instead of just raiding the fridge and finding whatever leftovers we could find and eating them by the light of the refrigerator (we see you, Buffalo chicken wings), we consulted the experts. Here are the delicious healthy night diet foods that we’d eat any time of day.

Here are 15 excellent and healthy night diet food

1. Cherry Tarts

If you are looking for night diet food ideas, consider tart cherries such as Montmorency or their juice.

It has been suggested that they can help you sleep better in a few studies. They may also be beneficial against inflammation-related conditions like arthritis and heart disease (6Trusted Source, 7Trusted Source).

The study involved a study of older women suffering from insomnia who drank eight ounces of 100% tart cherry juice or a placebo drink at breakfast and one to two hours before bedtime.

The on-site sleep test showed that people drinking cherry juice slept nearly an hour longer at night than those taking a placebo (8Trusted Source).

There is a small amount of the sleep-promoting hormone melatonin in tart cherries.

It also contains a phytochemical, procyanidin B-2, which is believed to protect the amino acid tryptophan, which is necessary for melatonin synthesis (9Trusted Source).

There are around 140 calories in an 8-ounce (240-ml) glass of 100% tart cherry juice or 40 grams of dried tart cherries (10Trusted Source).

SUMMARY

Cherry juice and tart cherries make an healthy night diet food , as studies suggest that they may help you sleep better. One third cup of dried tart cherries or eight ounces of 100% tart cherry juice has about 140 calories.

2. Eggs

The versatility of eggs allows them to be used in a variety of snacks, depending on the level of effort you are willing to put forth.

Hard-boiled eggs can be used as a snack or as a spread for crackers if you keep them in the refrigerator.

There are also many recipes for grain-free, scrambled-egg muffins online. Often, you can freeze these tasty treats and reheat them later in a muffin pan or microwave.

Eggs are low in calories and contain 6 grams of protein, including 83 mg of tryptophan (45).

SUMMARY

You may not think of eggs as a snack, but they’re quick to cook and a healthy source of protein, which helps curb your appetite. A large egg has 72 calories.

3. Pumpkin Seeds

It contains 146 calories and 37% of the RDI for magnesium, which has been linked to better sleep (14Trusted Source, 15Trusted Source, 42).

The seeds of pumpkins are also rich in tryptophan (43Trusted Source).

The carbs in pumpkin seeds, like a half apple or a few raisins, help your body route the tryptophan in the seeds to your brain for melatonin production.

Some participants in a small, preliminary, one-week study consumed 250 mg of tryptophan from pumpkin seeds daily, as well as carbs in the form of a nutrition bar. Sleep quality was 5% better and time spent awake decreased (44Trusted Source).

People who received 250 mg of supplemental, drug-quality tryptophan powder and carbs in a nutrition bar, on the other hand, slept 7% better. In a study with a carb-only snack group, sleep quality did not improve (44Trusted Source).

These results need to be confirmed by larger studies. The fact that tryptophan from a food like pumpkin seeds may have a similar effect to pure, supplemental tryptophan is encouraging.

SUMMARY

When eaten with carbs, such as raisins or fresh fruit, pumpkin seeds contain magnesium and tryptophan, which may support sleep. Pumpkin seeds contain 146 calories in an ounce (28 grams).

4. Yogurt

Calcium is found in large quantities in yogurt. It has long been known that this mineral keeps bones strong, but it has also been linked to a better night’s sleep (14Trusted Source, 35Trusted Source).

Calcium is needed for the body to make melatonin from tryptophan (36Trusted Source).

The protein in yogurt, especially Greek yogurt, is high, particularly casein.

According to preliminary studies, consuming casein protein at night may help reduce hunger the next morning (4Trusted Source, 37Trusted Source).

If you prefer plain yogurt as a snack, flavor it with unsweetened fruit, such as berries or peaches.

94 calories are contained in a 6-ounce (170-gram) container of plain, nonfat yogurt. Half a cup of blueberries (74 grams) adds 42 calories (38, 39).

SUMMARY

Yogurt is a healthy source of protein, which keeps you full for longer. Calcium is also found in it, which is associated with better sleep. 94 calories are contained in a 6-ounce (170-gram) container of plain, nonfat yogurt.

5. Hot Cereal

Breakfast isn’t the only time to eat hot cereal. Having it before bed can also help you relax.

Fiber is found in hot, whole-grain cereals such as oatmeal. You can also find them in healthier versions than refined, cold products.

Think outside the box by adding milk, cinnamon, nuts or dried fruit to cooked barley or whole-grain rice to make hot cereal.

Prepare whole grains that require longer cooking times in advance and store them in the refrigerator for a few days. For a late-night snack, simply reheat the grains with a bit of water.

In addition to satisfying your hunger, oats, barley, and rice (especially black or red rice) are natural sources of melatonin (9Trusted Source).

The average amount of calories in one three-quarter cup (175 grams) of cooked oatmeal is 124. A tablespoon (9 grams) of raisins adds 27 calories (32, 33).

SUMMARY

The combination of milk or other toppings with cooked whole grain makes a healthy snack for late at night. Melatonin in grains like oats and barley promotes sleep, and 3/4 cup (175 grams) of cooked oatmeal with water contains only 124 calories.

6. Protein Smoothie

Eating a protein-rich snack before bed can support muscle repair and slow age-related muscle loss, particularly if you exercise regularly (22Trusted Source).

Drinking protein-rich milk in the evening is easy and delicious with smoothies.

To make a tropical treat with only around 160 calories (23, 24), blend 8 ounces (240 ml) of low-fat milk with 2/3 cup (110 grams) of frozen pineapple.

Milk is rich in tryptophan as well. This amino acid is used by your body to produce the sleep-promoting chemicals serotonin and melatonin (25Trusted Source).

Melatonin levels can also be boosted by pineapple (12Trusted Source).

SUMMARY

In milk-based smoothies, you’ll find protein to repair muscles as well as tryptophan, which makes sleep-promoting brain chemicals. A smoothie with low-fat milk and pineapple has about 160 calories per 8 ounces (240 ml).

7. Almond butter on bananas

This 165-calorie pairing of a banana dipped in 16 grams of unsweetened almond butter might even help you sleep (10Trusted Source, 11).

After eating two bananas, melatonin levels in the blood of healthy men increased by more than fourfold (12Trusted Source).

One of the few fruits known to be relatively rich in serotonin, which your body converts to melatonin, is the banana.

Melatonin is also found in almonds and almond butter. They are also a good source of vitamin E, magnesium, and healthy fats (13).

A mineral called magnesium may support your body’s production of melatonin (14Trusted Source, 15Trusted Source, 16Trusted Source).

SUMMARY

You can boost your body’s melatonin levels by eating a banana dipped in almond butter before bed – for just 165 calories.

8. Pistachios

The high level of melatonin in pistachios makes them stand out among other nuts.

While all plant foods are believed to contain this substance, pistachios contain the highest amount (9Trusted Source).

In one ounce (28 grams) of shelled pistachios, which is about a handful, there are 160 calories and 6.5 mg of melatonin (9Trusted Source, 21).

In comparison, the amount of melatonin typically recommended for sleep is 0.5–5 mg (8Trusted Source).

SUMMARY

The amount of melatonin in a handful of shelled pistachios (1 ounce or 28 grams) is as much as a dietary supplement, but with only 160 calories.

9. Kiwis

Fuzzy-skinned and sweet-tart, this fruit is nutritious and figure-friendly.

Kiwis contain only 93 calories, 5 grams of fiber, and 190% of the recommended daily intake (17) of vitamin C.

Kiwis may also help you sleep better.

An experiment with 24 adults with sleep problems tested the fruit’s effectiveness. Kiwis were consumed one hour before bedtime every night. Sleep tracking was done with sleep diaries and wrist watches.

Three-quarters of people noticed a decrease in time taken to fall asleep after one month. 18Trusted Source also found that they slept 13% longer and 5% better than before.

Kiwis are one of the few fruits that contain a lot of serotonin, a neurotransmitter that can relax you and aid in falling asleep. The neurotransmitter serotonin also curbs carb cravings (19Trusted Source, 20Trusted Source).

Kiwi’s sleep benefits are yet to be confirmed by larger studies, but there are plenty of other reasons to consume it.

SUMMARY

Kiwis are a light, satisfying snack that’s packed with vitamin C. One kiwi contains only 93 calories. Serotonin, a natural hormone that promotes relaxation and curbs appetite, is also found in them.

10. Cheese and crackers

The consistency of blood sugar levels is supported by snacks such as whole-grain crackers and cheese, which offer a balance of carbohydrates and proteins (28Trusted Source).

A carb-rich food like crackers combined with a tryptophan-rich food like cheese enhances the availability of tryptophan in your brain (25Trusted Source, 29Trusted Source).

Serotonin and melatonin, which promote sleep, are made from this compound.

There are about 150 calories in a serving of four whole-wheat crackers (16 grams) and one stick of reduced-fat cheddar cheese (28 grams).

SUMMARY

As a result of the combination of cheese and crackers, blood sugar levels are kept steady and sleep-supporting brain chemicals are produced. Furthermore, 4 crackers and 1 stick (28 grams) of reduced-fat cheese have only 150 calories.

11. Strawberries and Brie

Fresh strawberries are a good option for a large snack that is low in calories.

Strawberry fruit is an excellent source of vitamin C, as well as melatonin (9Trusted Source).

There are only 53 calories in one cup of sliced strawberries (166 grams). You could enjoy two cups and still stay well below the recommended 200-calorie limit for late-night snacks (46).

Alternatively, pair 1 ounce (28 grams) of brie with 1 cup (166 grams) of sliced strawberries. 94 calories and about 6 grams of hunger-soothing protein occur from the cheese (47) .

Brie and other types of soft cheese should not be consumed by women who are pregnant. There is a risk of listeria infections from eating soft cheese, which may lead to miscarriage (48Trusted Source).

SUMMARY

Fresh strawberries are a healthy choice when you want a visually pleasing, high-calorie serving. Paired with brie, they provide a protein boost that helps keep you full longer. Strawberries with a 1-ounce (28-gram) side of brie have 147 calories per cup (166 grams).

12. Berries of the Goji berry

These sweet-tart berries have a red-orange color that suggests their supply of antioxidants, including carotenoids.

Goji berries are also rich in melatonin, which may help you sleep (26Trusted Source).

Participants in a preliminary, two-week study drank either 4 ounces (120 ml) of goji berry juice or a placebo.

Nearly 80% of people in the goji berry group reported improved sleep quality, and about 70% found it easier to wake up, while around 50% reported feeling less tired. (27Trusted Source) There was no significant improvement in sleep quality, waking up, or fatigue in the placebo group.

Goji berries are a simple, nutrient-rich snack anyway, but a larger, more rigorous study is needed to confirm these sleep benefits.

Goji berries contain 150 calories per fourth cup (40 grams). They can be eaten like raisins or added to trail mix or cereal (10Trusted Source).

SUMMARY

Goji berries are antioxidant-rich snacks that may help you sleep. A quarter cup (40 grams) of these delicious, dried berries has only 150 calories.

13. Wrapped in whole grain

For late-night hunger, tortillas can be filled in any number of ways.

You can enjoy a simple snack by heating one whole grain tortilla, topping it with hummus, nut butter or sundried tomato spread, and rolling it up.

The average 6-inch (30-gram) tortilla contains 94 calories. By adding 1 tablespoon (15 grams) of hummus, the calories are increased by 25 (40, 41).

If you need something a little heartier, add leftover chopped chicken breast, leafy greens, and dried cranberries.

The chicken is a healthy source of tryptophan, which is necessary for the production of melatonin. Melatonin is also found in dried cranberries (9Trusted Source, 25Trusted Source).

SUMMARY

The 94 calories in a small, whole-grain tortilla make it the perfect late-night snack. Add healthy toppings or fillings, such as hummus and leftover chicken breast, and enjoy.

14. Trail Mix

If you want to make your own trail mix, you can buy the ingredients individually or buy pre-made trail mix.

Healthy choices include dried fruits, nuts, and seeds. Combine them and portion out one-fourth cup (38 grams) into snack-sized bags or reusable tubs.

It is important to watch your portion sizes when eating trail mix, since the ingredients are usually calorie-dense. Trail mix contains an average of 173 calories in one fourth-cup (38 grams).

Certain trail mix add-ins can even support sleep in addition to providing healthy fats, B vitamins and minerals.

The melatonin content of walnuts, sunflower seeds, and dried cranberries has been noted (9Trusted Source).

SUMMARY

The melatonin in some trail mix ingredients, such as walnuts and dried cranberries, promotes sleep. Depending on the mix, one-fourth cup (38 grams) has an average of 173 calories. To avoid excess calories, measure your trail mix portions.

15. Edamame

Fresh or frozen edamame, which are unripe, green soybeans, can be purchased.

You can prepare edamame with a bit of salt and pepper as a simple late-night snack. No cooking required. Half a cup (113 grams) contains 150 calories (10Trusted Source).

It is also possible to buy dry-roasted edamame, which is similar to fully mature, roasted soybeans (soy nuts). There are 130 calories in a quarter cup (30 grams) (10Trusted Source).

As well as being a good source of protein, edamame contains a significant amount of tryptophan (25Trusted Source).

Pair edamame with carbs to make melatonin by delivering tryptophan to your brain.

You can, for instance, use edamame in place of garbanzo beans in your favorite hummus recipe and spread it on whole grain toast or pair dry-roasted edamame with dried fruit.

SUMMARY

Known as edamame, green soybeans are a healthy source of protein, including the amino acid tryptophan. They can be purchased fresh, frozen, Fresh edamame has 150 calories per half cup (113 grams), while dry-roasted edamame has more calories per cup.