In This ArticleView AllIn This ArticleWhat Is Late-Night Snacking?Health Benefits of Late SnackingPotential DownsidesThe Best Late-Night Snacks and How to Choose Healthy OptionsWhat to Look ForWhat to LimitFAQs
In This ArticleView All
View All
In This Article
What Is Late-Night Snacking?
Health Benefits of Late Snacking
Potential Downsides
The Best Late-Night Snacks and How to Choose Healthy Options
What to Look For
What to Limit
FAQs
If you eatlate-night snacksregularly, you may be curious about their impact on your body. A 2021International Food Information Councilsurvey revealed that 60% of U.S. adults admit to snacking after 8 p.m. Furthermore, a 2023 review published inNutrientsfound that snacks comprise 20% of Americans' total energy intake.
Needless to say, we love our snacks. And who can blame us? When the urge to snack hits, thecravings are tough to resist. But what does late-night snacking do to your body? In this article, we’ll cover the benefits of late-night snacks, their potential downsides, and how they affect your body. We’ll also guide you through choosing healthy late-night snacks and offer valuable tips on what to look for and what to limit to maintain healthy eating habits.
The #1 Snack for Better Sleep, According to a Dietitian
Late-night snacking is when you consume food or beverages after dinner or close to bedtime. These cravings are tough to curb and can be attributed to various reasons, including hunger, habit, boredom, stress or simply unwinding before bedtime. After all, everyone can relate to the pleasure of eating delicious snacks while bingeing your favorite Netflix show. However, the quality, amount and timing of your evening snacks can significantly impact your health.
These Are the Best Times to Eat for Weight Loss, According to a Dietitian
May Nourish Your Body
Late-night snacking can be an opportunity to provide your body with essential nutrients it may have missed during the day. Choose nutritious and minimally processed foods like Greek yogurt with berries, whole-grain crackers with hummus, or a small portion of mixed nuts to satisfy hunger and nourish your body withvitamins and minerals.
Having high-protein foods before bed can also support rest and recovery if you’re active.Kelsey Kunik, RDN, a registered dietitian nutritionist at Graciously Nourished, tellsEatingWell, “Snacking at night can help provide your body with nutrients, like protein, needed for muscle recovery while you sleep.”
Can Help You Sleep Better
“Use late-snacking as an opportunity to eat foods that can help you sleep. Foods rich in magnesium or melatonin can help you get a better night’s rest,” says Kunik.
May Help Regulate Your Blood Sugar
According to a 2022 meta-review published in theAmerican Journal of Clinical Nutrition, late-night snacking onhigh-protein foodsmay help maintain stable blood glucose levels throughout the night. This is good news for those with diabetes or concerns about blood sugar levels.
To prevent blood sugar spikes and crashes, eat snacks that combine protein, healthy fats andcomplex carbohydrates, such as an apple with nut butter orwhole-grain toast with avocado. “Eating a balanced snack at night could help with better blood sugar control for people with diabetes,” says Kunik.
7 Bedtime Snacks to Support Your Metabolism
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May Cause Digestive Issues
According to a 2020 article in theInternational Journal of Environmental Research and Public Health, late-night snacking could lead to gastrointestinal discomfort during sleep, such as indigestion, heartburn andacid reflux. Avoid heavy or spicy foods and opt for light and easily digestible snacks that won’t tax your digestive system, like a smallbowl of oatmealor a banana with almond butter.
Kunik tells us, “Late snacking could worsen acid reflux. People who have acid reflux and eat just before laying down may wake up during the night with uncomfortable symptoms.”
May Cause You to Wake Frequently During Sleep
According to the 2020 article, consuming large or sugary snacks close to bedtime can disrupt your sleep pattern, causing you to wake often throughout the night. Avoidcaffeine, sugary treats and high-calorie snacks before bed toenhance sleep quality.
“Eating foods that take a lot of effort to digest, like high-fat foods or heavy meals, could cause you to wake up frequently throughout the night,” says Kunik.
May Lead to Weight Gain
Next time you’re standing at the pantry deciding what to snack on, choose nutritious foods low in added sugars and saturated fats. Focus on snacks rich in protein and fiber to promote satiety and prevent overeating. Nutritious choices for late-night snacking includeGreek yogurt with berries, a small handful of nuts, whole-grain crackers with hummus, or a slice of whole-grain toast with almond butter.
Limit ultra-processed and sugary snacks, and eat in moderation. It’s tricky, but try to satisfy your hunger without overloading your body with excess calories before bed.
“The best late-night snack options are light and easy to digest. These include sleep-promoting foods like cherries, nuts, bananas or low-fat dairy,” says Kunik.
Look for nutrient-dense foods that satisfy your hunger without causing discomfort. They should offer a good balance of protein, healthy fats and complex carbohydrates to provide sustained energy and keep you feeling full. Eat ultra-processed and sugary snacks in moderation.
“For a late-night snack, avoid greasy foods that can lead to stomach upset, as well as high-sugar foods or foods and drinks with caffeine, which can make it difficult to fall asleep,” says Kunik. “Pairing a complex carbohydrate with protein or a healthy fat can help you feel full while also helping you reap the benefits of muscle repair and even blood sugars while you sleep.”
Limit highly processed and sugary snacks, as they can lead to energy crashes and disrupt your sleep cycle. Also, avoid caffeine and alcohol, which can interfere with your sleep quality. Late-night snacking on large, heavy meals should also be limited, as it can cause discomfort and digestive issues. “Choosing nutrient-dense snacks and being mindful of your fullness and satisfaction while you eat can help you sleep comfortably full and satisfied without overeating,” says Kunik.
The Bottom Line
Late-night snacking’s impact on your body varies depending on the quality and quantity of food you eat. While certain foods can disrupt sleep and cause digestive issues, some may boost sleep quality. Avoid eating large, heavy meals or ultra-processed foods high in calories and added sugar before bed. If you’re hungry at night, eat moderate amounts of nutritious whole foods containing nutrients that support healthy sleep and satiate you.
Frequently Asked Questions
Yes, but ensure you choose nutrient-dense options that won’t exceed your daily calorie needs. Focus on snacks that provide protein, fiber and healthy fats to keep you satiated and prevent overeating.
Healthy late-night snacks for weight loss include Greek yogurt with berries, a small handful of nuts, sliced veggies with hummus, or a piece of fruit. These options offer a balance of nutrients and won’t derail your weight-loss efforts.
Keep your home stocked with whole, unprocessed foods that are easy to prepare. Have pre-cut veggies and fruits in the fridge,make your own trail mixwith nuts and seeds, or prepare a batch of homemadeenergy ballsusing nutritious ingredients.
Eating before bed can be OK, but making healthy choices is essential. Enjoy light, easily digestible snacks that won’t affect your sleep or add extra calories. Avoid heavy, greasy orspicy foodsbefore bedtime to promote better rest and digestion.
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