10 Best Foods to Consume Before Sleep for a Restful Night

There are nights when dinner seems like it happened hours ago and suddenly you find yourself standing in the kitchen wondering what you can eat before heading to bed.

I think most of us have been there at some point.

The problem is that a heavy late night meal may not be the best choice when you’re trying to settle down for the evening. According to the National Heart, Lung, and Blood Institute, avoiding heavy or large meals within a few hours of bedtime is one habit that may support better sleep. A light snack, however, can be okay.

That doesn’t mean one particular food is going to magically make you fall asleep. Think of these foods instead as simple options for those evenings when you’re genuinely hungry and want something lighter before bed.

1. Banana

Bananas are one of the easiest evening snacks because there is almost no preparation involved.

You can simply peel one and eat it, slice it over yogurt, or add a few pieces to a small bowl of oatmeal.

Bananas also provide potassium and magnesium along with carbohydrates, making them an easy alternative to reaching for cookies, chips, or another heavier snack late at night.

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2. Plain or Greek Yogurt

A small serving of yogurt is another easy option when you want something that feels a little more substantial without sitting down to another full meal.

You can enjoy it plain or add fruit, a few nuts, or a small amount of granola.

I would keep the portion reasonable, especially if you’re eating shortly before bed. The goal is simply to take care of that hungry feeling rather than turn a bedtime snack into dinner number two.

3. Kiwi

Kiwi is refreshing, naturally sweet, and easy to portion.

Slice one or two and enjoy them on their own or add them to yogurt or another fruit bowl.

They can be a nice choice when you’re craving something sweet but don’t necessarily want dessert right before bed.

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4. A Small Bowl of Oatmeal

We usually think of oatmeal as breakfast food, but there is no rule saying it can only be eaten in the morning.

A small bowl of warm oatmeal can make a comforting evening snack, particularly during colder months.

Add some sliced banana, berries, cinnamon, or a few chopped nuts instead of loading it with a lot of sugar.

If you already ate a large dinner, though, you probably don’t need a full breakfast sized serving right before bed.

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5. Almonds

A small handful of almonds can be convenient when you don’t want to prepare anything.

They add a little crunch and can be paired with fruit if you want something more interesting than eating them alone.

The important word here is small. Nuts are easy to keep grabbing by the handful without realizing how much you’ve eaten.

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6. Whole Grain Toast

Sometimes you just want something simple.

One slice of whole grain toast can work well when you’re actually hungry but don’t want another full meal.

You could add a thin layer of peanut or almond butter, sliced banana, or even a small amount of avocado depending on what sounds good to you.

Keeping the toppings simple prevents a light bedtime snack from turning into a large meal.

7. Cottage Cheese

Cottage cheese is another option that can easily be kept to a small serving.

You can eat it plain or add fruit if you prefer a little sweetness.

This can be especially convenient if you want something straight from the refrigerator and don’t feel like cooking late in the evening.

8. A Small Fruit and Nut Bowl

If you cannot decide between fruit and nuts, combine the two.

A few pieces of fresh fruit with a small amount of almonds, walnuts, or another favorite nut can give you different textures without requiring much preparation.

There is also plenty of room to change the combination based on what you already have in the kitchen.

Berries, banana, kiwi, apple slices, and grapes are all easy choices.

9. Whole Grain Crackers With a Light Topping

A few whole grain crackers can work well for someone who prefers something savory before bed.

Add a little cheese, hummus, or another simple topping rather than turning the crackers into a giant snack tray.

Again, portion size matters. If you’re genuinely hungry, a small snack can make sense. If you’re eating simply because you’re bored while watching television, that’s a different situation.

10. A Warm Caffeine Free Drink With a Light Snack

Sometimes the evening routine matters just as much as the food.

A warm caffeine free drink can become part of a quieter wind down routine. If you’re hungry, pair it with something small such as fruit, a few almonds, or a cracker.

Just remember that herbal teas and other drinks are not automatically appropriate for everyone, particularly if you take medications or have certain health conditions. Plain warm water or another familiar caffeine free beverage works too.

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Foods and Drinks You May Want to Limit Late at Night

What you avoid close to bedtime can be just as important as deciding what to eat.

The National Heart, Lung, and Blood Institute recommends avoiding caffeine, nicotine, alcohol, and late night dinners as part of healthy sleep habits.

Heavy meals may also leave you feeling overly full when you’re trying to settle down.

If spicy or greasy foods normally bother your stomach, bedtime probably isn’t the best time to experiment with them either.

Watch the Caffeine Hiding in Your Evening Routine

Coffee is the obvious source of caffeine, but it isn’t the only one.

Certain teas, sodas, energy drinks, chocolate, and other foods or beverages can also contain caffeine.

NIH sleep guidance notes that caffeine is a stimulant and its effects can last for hours. If you’re sensitive to caffeine, paying attention to what you’re drinking later in the day may be worthwhile.

Do Not Turn a Bedtime Snack Into Another Dinner

If you’re hungry before bed, you don’t necessarily need to ignore that feeling.

But there is a big difference between eating a banana or small bowl of yogurt and reheating an entire dinner at midnight.

A light snack should be exactly that: light.

You may also want to consider why you’re hungry so late. If dinner was unusually early or small, the answer may be obvious. If this happens every night, adjusting the timing or balance of your evening meal may make more sense than relying on late night snacks.

A Good Night’s Routine Is About More Than Food

No banana, bowl of oatmeal, or handful of almonds can replace healthy sleep habits.

Going to bed around the same time, allowing yourself enough time to sleep, keeping your bedroom comfortable, and giving yourself time to wind down all matter too.

The NHLBI healthy sleep guide also recommends quiet time before bed and reducing bright artificial light from televisions, computers, and other screens.

For me, the biggest takeaway is keeping things simple.

If you’re genuinely hungry before bed, reach for something light rather than a heavy meal. A banana, yogurt, oatmeal, fruit, nuts, or another small snack may be all you need to take care of that hunger and continue winding down for the evening.

And if difficulty sleeping becomes an ongoing problem, particularly if it is affecting your daytime activities, it is worth discussing with a healthcare professional instead of relying on food or supplements as a solution.