10 January 2021

The Truth about Healthy Late Night Snacks

Late-night snacks have had a bad reputation for the longest time. They are associated with weight gain, insomnia, and poor eating habits, among other scary outcomes.

But what happens when you get the munchies in the wee hours? Do you hold off and starve till morning or go with your gut and beat yourself up all day afterward?

Let’s take a closer look at the effect of feeding at night on the body and whether there are healthy late-night snacks for you.

Are Late Night Snacks Bad?

The debate surrounding late-night snacks is not new – and the jury seems to be still out. Some nutritionists will make it sound like the worst thing you could do to yourself while others advocate for it cautiously. Which is which?

Both are right – the effect of late-night snacks on the body highly depends on how much and what kind. If you are stuffing yourself up with sugars, salts, and high carbs every time your clock chimes midnight, high chances are you’ll put on a few pounds.

What’s more, waking up at night to eat because of stress, anxiety, or insomnia is a sign that you have an underlying issue that needs addressing.

Staying up past your bedtime is not a good idea either, because it may increase your cortisol levels, leading to overabundance of blood sugar and insulin. Bottom line: not healthy.

That being said, there is no reason why you shouldn’t have a healthy late night snack to meet your nutritional goals or quench your hunger. After all, feeling hungry at night may also lead to insomnia.

What is the Healthiest Late Night Snack?

The healthiest late-night snacks are those that do not carry a lot of calories because the body will just convert them to fats for storage. Yet they should still offer some nutritional value and even promote sleep if possible. Here is our list of the healthiest snacks you may take late in the night.

  • Low-fat Greek yogurt
  • Pumpkin seeds
  • Bananas and peanut butter
  • Banana and almond butter
  • Hot cereal
  • Nuts
  • Popcorn
  • Oatmeal
  • Pistachios
  • Cheese and crackers
  • Roasted chickpeas
  • Protein smoothie
  • Goji berries

Is Greek Yogurt Good Before Bed

Anyone who’s heard of Greek Yogurt knows it’s one of the healthy foods. It appears in so many nutritional lists (including ours). But how about having it before bed time?

As expected, it is totally healthy to have Greek Yogurt before going to bed. It’s low in calories and sugar, so you won’t put on unnecessary weight. It is also high in protein, which helps replenish your muscles in your sleep. Besides, there is the issue of better digestion as a result of the probiotics.

What’s more, you may end up sleeping better because Greek Yogurt is rich in tryptophan, an amino acid that promotes sleep.


Whether a midnight snack is bad or good for you depends on the kind you are having and your reasons. You may actually experience positive results from the right snacks. Some may even help you sleep better when you get back under the covers.

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