Easy Bedtime Snacks You Can Make Yourself

This content was created by the National Sleep Foundation


10 sleep-inducing recipes for nighttime noshing

When hunger pangs hit at night, it can be tough to know what to eat. You don’t want to have anything that will make you too full and cause you to toss and turn, but you also have to eat something or your growling stomach will keep you from falling asleep. The solution: Whip up one of these simple snacks and satisfy your appetite while preparing your body slumber.

  1. Turkey Roll-Ups: Spread cream cheese on slices of turkey, top them with some thin slices of cucumber, and roll them up (no bread required!).
  2. Warmed Milk: Whether you heat it up in the microwave or on the stovetop, add a dash of cinnamon and honey to make it a tastier treat.
  3. Nut Butter Toasts: Toast one slice of whole wheat bread and smear almond butter or peanut butter on it. Top it with banana slices for an open-faced sandwich.
  4. Crackers and Cheddar: Top your favorite wheat crackers with cheddar slices and eat them with a few fresh apple crescents.
  5. Cereal: Whole grain cereal (think Cheerios, Wheat Chex, Shredded Wheat) with milk is the perfect combination of carbohydrates and protein that'll make you sleepy. Just avoid cereals that have lots of added sugars, which can add unnecessary calories and potentially keep you awake.
  6. Yogurt Parfait: Take a tall glass and layer plain Greek yogurt, strawberries, sliced almonds, and a small drizzle of honey.
  7. Oatmeal: Whip up a serving of the instant stuff with milk and top it with chopped walnuts and blueberries.
  8. Mozzarella and Seeds: A mozzarella cheese stick pairs well with a handful of toasted pumpkin seeds.
  9. Fruit Smoothie: Blend together spinach, frozen cherries and enough water, almond milk, or plain yogurt to reach a consistency that you like.
  10. Cottage Cheese: This protein-packed dairy food is delicious with a tiny bit of jam on top to give it some sweetness.