Dr Earim Chaudry, chief medical officer at Voy, said: "Late-night snacking is often associated with poor sleep, but it’s possible to choose snacks that not only curb hunger cravings but also support restful sleep.
"While snacks like fruit and avocado are well-known for their health benefits, it’s less commonly understood that foods often labelled as ‘junk,’ such as popcorn and cheese, can also be enjoyed in a way that benefits your sleep when eaten at night. To prevent late-night hunger, any of these options can be eaten as an evening snack just before bed, especially if you frequently find yourself feeling hungry at night."
Crackers and cheese
Crackers and cheese are a surprising yet satisfying choice. Whole-grain crackers are an excellent source of fibre, and fibre intake is associated with deeper, more restorative sleep.
Cheese is rich in protein, including whey and casein, which provide tryptophan, an amino acid that supports the production of sleep-promoting chemicals. For the best options, try cottage cheese or hard cheeses like mozzarella, cheddar, and parmesan. However, be mindful of portion sizes and avoid overindulging.
Fruit (with almond or peanut butter)
Most people know that fruit is healthy, but did you know that kiwi is a proven sleep superfood? Kiwis are rich in serotonin, a brain chemical that helps regulate your sleep cycle.
Serotonin, along with dopamine, influences sleep quality. It also serves as a precursor to melatonin, the hormone responsible for managing your sleep-wake cycle. If you're seeking fruit with melatonin, tart cherries or apples are a great option.
Bananas are packed with sleep-enhancing nutrients such as magnesium, tryptophan, vitamin B6, carbohydrates, and potassium, all of which are associated with better sleep quality. One way to make fruit slightly more appetising is to add almond or peanut butter, which also adds protein and healthy fats to the snack.
Popcorn
Not all junk food is off-limits for late-night snacking. Popcorn is a whole grain packed with fibre and carbs. Carbohydrates make tryptophan - an amino acid important for sleep - more available to the brain.
Make sure the popcorn isn’t covered in sugar or butter, as it would have the opposite effect on your sleep. Portion control is key when eating popcorn, as it’s easy to overindulge. Consider buying small packets or preparing a single, small bowl to avoid overeating.
Porridge (with nuts or berries)
Oats, the primary ingredient in porridge, are a good source of tryptophan, which helps your body to produce melatonin and therefore support a natural sleep cycle.
Combining porridge with nuts, such as cashews (which are rich in melatonin and magnesium), creates a winning combination for sleep support. If you want to add some fresh ingredients, berries are low in calories but packed with vitamins, antioxidants, and fibre that can support overall health.
Tuna cucumber bites
Tuna contains sleep-promoting omega-3s. It’s also a source of vitamin B6, which assists in the production of melatonin. Cucumbers contain antioxidants, which can have calming and anti-inflammatory effects, so tuna and cucumber are the perfect combination.
Hummus
Hummus is a popular dip made of chickpeas, which are rich in folate that regulates sleep patterns, and vitamin B6, which is needed to make melatonin. You can eat hummus as a dip for whole-grain crackers, cucumber or carrot sticks, or spread it on a slice of whole-grain toast.
Avocado toast
Unsurprising, but a classic to finish the list with. Avocados’ magnesium and potassium content fuel a good night’s sleep. These nutrients, alongside complex carbohydrates, help trigger the release of serotonin, making you feel sleepy.