6 Healthy Snacks You Can Eat Before Going to Bed

· January 30, 2019
Going to bed on an empty stomach can be detrimental when it comes to losing weight, so eating healthy snacks is usually very recommended.

In their efforts to maintain a healthy, balanced weight, many women abstain from eating healthy snacks before going to bed even if they feel a great desire to do so.

While it’s true that your metabolism is slower during the night, it’s not advisable to go to bed hungry. This situation can lead to binge-eating afterwards and sometimes causes digestive symptoms that prevent you from reaching restorative sleep.

In reality, before going to bed it’s alright to eat certain healthy snacks which can even complement your diet and induce sleep. Of course, they aren’t recipes made with flours, fats or sugars.

The key when it comes to eating before going to bed is to choose foods which are light but significantly nutritious. Also, these foods can be easily mixed, so they don’t get boring.

The best healthy snacks recipes to eat before bed

1. Banana with walnuts, a good option before going to sleep

A bowl with banana slices

Light and healthy snacks like a banana with walnuts can control nighttime hunger and also help to reduce gastric acid and heartburnThese delicious foods are a significant source of amino acids like tryptophan which, among other things, help prevent insomnia.


  • 1/2 ripe banana.
  • 1 tablespoon of chopped walnuts.


  • Mash half a ripe banana and mix it with the chopped walnuts.

How to eat it

  • Eat this snack 30 minutes before going to bed.

See also:

8 Fascinating Ways to Use Banana Skins

2. Warm milk with cinnamon

Of course, if you want to maintain a healthy weight, you should choose low-fat milk, skimmed milk or lactose-free milk. Adding cinnamon benefits your metabolism and digestion, so this is a really good snack to eat before going to bed.


  • 1/2 cup of milk.
  • 1 teaspoon of cinnamon.


  • Heat half a cup of milk and, when it is warm, add the cinnamon.

How to consume it

  • Enjoy the drink 20 to 30 minutes before going to bed.

3. Yogurt with oats

Yogurt with oats

Low-fat natural yogurt mixed with oats offers us a delicious and filling snack, ideal for going to bed without being hungry. Both ingredients benefit digestive health, protect the intestinal flora and even help you to fall asleep.


  • 1/2 cup of low-fat natural yogurt.
  • 1 tablespoon of oats


  • Mix half a cup of natural yogurt with a tablespoon of oats.
  • If you like, you can blend it so it all mixes in well.

How to eat it

  • Eat this snack 30 minutes before going to bed.

4. Greek yogurt with cranberries

This healthy dessert is full of essential amino acids, vitamins, antioxidants and a wide variety of other nutrients that offer benefits for your health.

It helps to stop food anxiety and, thanks to its probiotic compounds, yogurt is ideal for protecting the intestinal flora and immune health. Therefore, it’s a good option to eat before going to bed.


  • 1/2 cup of Greek yogurt.
  • 4 frozen cranberries.


  • Put the Greek yogurt in the blender and mix it with the frozen cranberries.

How to eat it

  • Enjoy this snack when you feel hungry before going to bed.

5. Whole grain cereal with almond milk

Wholegrain cereal with almond milk

Although eating cereal is recommended for breakfast, you don’t need to rule it out as a healthy snack for those moments of nighttime hunger. 

Its calorie content is low, so it does not cause a risk of putting on weight. Also, it provides your body with fiber and nutrients that benefit digestion.


  • 1/2 cup of wholegrain cereal.
  • 1/2 cup of almond milk.


  • Put the wholegrain cereal in a bowl and mix it with the almond milk.

How to eat it

  • Eat this snack 30 to 40 minutes before going to bed.

We recommend you read:

The Top 3 Cereals and Grains for Weight Loss

6. Peach and apple smoothie

Making a smoothie is a healthy and quick way to stop the food anxiety that tends to appear moments before going to bed. Smoothies are low in calories, contain antioxidants and amino acids, and many recipes help stimulate detox processes. 

In this case, we propose a peach and apple smoothie. In addition to all the other benefits, it improves the quality of your sleep.


  • 2 peaches.
  • 1 apple.
  • A small handful of mint.
  • 1/2 cup of water.


  • Wash, peel and chop the fruit into several pieces.
  • Mix the ingredients in the blender, including the mint and water, and blend them for a few moments.
  • Once you have a uniform drink, serve it without straining.

How to consume it

  • Drink the smoothie 20 to 30 minutes before going to bed.

Yes, you can eat before going to bed. You just have to choose healthy snacks, moderate the quantities and try not to eat straight before going to bed. The best thing is to eat at least 30 minutes before going to sleep.

Bravo, R., Matito, S., Cubero, J., Paredes, S. D., Franco, L., Rivero, M., … Barriga, C. (2013). Tryptophan-enriched cereal intake improves nocturnal sleep, melatonin, serotonin, and total antioxidant capacity levels and mood in elderly humans. Age. https://doi.org/10.1007/s11357-012-9419-5

Kinsey, A. W., & Ormsbee, M. J. (2015). The health impact of nighttime eating: Old and new perspectives. Nutrients. https://doi.org/10.3390/nu7042648