1. Nuts
Sometimes, at night, it can be super tempting to reach for a bag or bowl of something salty and crunchy, like potato chips. However, eating processed, fried foods before bed can hurt your gut, cause weight gain, and even keep you awake, in addition to raising your blood sugar. Therefore, unsalted nuts are a great alternative, as they're still a savory snack, but contain more health benefits.
"Unsalted nuts and or seeds might be a good substitute for salty snacks like potato chips," wrote Danielle Pacheco and Lulu Guo, MD, for the Sleep Foundation. "Pistachios contain the highest amount of melatonin within the nut family. Pistachios also contain tryptophan, an amino acid that is related to sleep quality. Tryptophan helps improve sleep by helping make melatonin and serotonin."
2. Cherries
Although cherries, being sweet and flavorful, contain their own natural sugar, they won't spike your blood sugar levels nearly as high as candies or processed treats. So, why are cherries in particular a good choice for a bedtime snack? They're a natural source of melatonin!
"With high amounts of melatonin, studies have shown that it can help with increased sleep time and overall sleep efficiency," notes the Cleveland Health Clinic. "You can either drink tart cherry juice, which can be found at most grocers, or eat the fruit whole, which may be harder to find fresh but is often frozen or dried."
3. Cottage Cheese
If you're sensitive to dairy, this might not be the late-night snack for you, but if you love a good, creamy, and filling bedtime snack, then a single serving of cottage cheese could be great for you.
The dairy product is famous for being high in protein and healthy fats, meaning that it won't spike your blood sugar. The solid combination of macros can also keep you full, preventing you from binging on other kinds of snacks later in the night.
"Cottage cheese is a high-protein, nutritious snack choice that can keep you full and satisfied before bed," wrote Brynne Chandler and dietitian Kayli Anderson for Every Day Health. "One study has even reported a potential link between consuming 20 to 40 g of casein protein (the main type of protein in cottage cheese) 30 minutes before bed and improved muscle recovery and strength."