Maybe you ate dinner early or you stayed up late and now you’re hungry again. Or you just really want a snack to go with Netflix. But you’ve also heard it’s not great to eat right before bed, so what’s the best thing to snack on when you’re starving at night?
We checked in with registered dietician Abby Langer and registered dietician Despina Hyde, diabetes expert at NYU Langone Weight Management Program, to find out.
First of all, it’s kind of a myth that you won’t burn off anything you eat right before bed.
Sure, your metabolic rate slows down a bit, but it doesn’t stop, says Langer. Yes, when it comes to weight management, it’s better to eat your biggest meals around the time of day you’re most active, but in general, your total calories matter more than the timing. And a reasonable snack that satisfies your hunger before bed isn’t enough to derail your healthy eating efforts. The only time Langer really suggests restricting nighttime eating is if you’re exhibiting symptoms of binge-eating disorder and having a cutoff time at night is helpful for you.
So if you’re actually hungry, you should eat — no matter how late it is.
“If you go to bed hungry, you won’t sleep, which is probably worse,” says Langer.
But if you’re noticing that you’re always starving before bed, that probably means you’re not eating enough throughout the day. You might be eating too few calories or not enough protein to actually fill you up, both of which can cause you to overeat later. “If you restrict too much or fast during the day, your body will tell you it’s starving,” says Hyde. This intense, stomach-pang hunger can lead to bingeing, especially on high-carb or high-fat foods because your body wants instant energy.
If you’re going to eat before bed, pick something relatively light and leave some buffer time before you lay down.
Avoid a too-big meal, since your body will have to work harder to digest, which might actually keep you awake. But if your schedule leaves you with no choice but to eat dinner close to bedtime, Hyde suggests something that’s about 40% veggies, 40% carbs, and 20% protein.
And don’t go immediately horizontal after you eat — spend some time sitting up reading, watching TV, doing the dishes, whatever. This reduces your risk of indigestion and acid reflux, says Hyde. If you notice any acid reflux symptoms, don’t eat within an hour of laying down, says Langer.
And avoid anything fatty, spicy, super sugary, or caffeinated.
Capsaicin, which makes food spicy, can cause indigestion and discomfort, which wrecks your sleep. And foods with a lot of oil or fat (like deep-fried anything) will also take forever to digest. Not only will this keep you up, but it also means those acidic stomach juices are around for longer while your body is horizontal, which can cause acid reflux, says Hyde.
Sugar also isn’t great for sleep, so try to avoid things with lots of added sugar like candy or chocolate. If you’re really craving something sweet, something with naturally occurring sugar like fruit or dairy are better options.
A good nighttime snack would be around 200 calories with complex carbs and protein.
“Complex carbohydrates like whole-grain breads are great because they release serotonin when digested, which helps calm you down,” says Langer. And adding a little protein will keep you full until breakfast. Hyde also suggests drinking a big glass of water or a cup of hot tea (decaf), to help you feel full and hydrated.
Here are some nutritionist-approved snack ideas to get you started:
1. High-Fiber Cereal and Milk
Serving size:
½–¾ cup high-fiber cereal (like Kashi Go-Lean, All-Bran, Fiber One Twigs)
½ cup milk or unsweetened non-dairy milk
¼ cup fruit (optional)
2. String Cheese or Babybel
Serving size:
1 Babybel round
1 string cheese stick
3. Avocado or Hard-Boiled Egg on Crispbread
Serving size:
2 Ryevita or Wasa crispbreads
1 hard-boiled egg or ¼ avocado
4. Banana With Peanut Butter
Serving size:
1 banana
1–2 tablespoons peanut/almond/cashew butter
5. Fruit and Nuts
Serving size:
¼ cup nuts (almonds, walnuts, cashews, peanuts)
½ cup fresh fruit or ¼ cup dried fruit
6. Turkey Slices on Bread
Serving size:
2–4 slices turkey breast
1 piece whole grain toast
2 tomato slices or 6 cucumber slices
7. Greek Yogurt With Granola or Fruit
Serving Size:
¾–1 cup greek yogurt
2 tablespoons granola or nuts
¼ cup fruit
8. Cheese and Whole Grain Crackers
Serving size:
1 oz cheese
4–6 wholegrain crackers
9. Whole Grain Toast With Nut Butter
Serving size:
1 piece whole grain toast
1 tablespoon peanut/almond/cashew butter
10. Pistachios
Serving size:
¼–⅓ cup dry salted pitachios
11. Cottage Cheese
Serving size:
½–¾ cup cottage cheese
¼ cup fruit or veggies (optional)
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