Looking for the best late-night snacks that won’t sabotage your summer body goals? You’re in luck, because weight-loss pros swear there are plenty of tasty options that can satisfy late-night cravings without derailing your progress.
Late-night eating doesn’t have to derail your progress—it’s all about picking nourishing options that satisfy hunger without compromising sleep quality or weight loss efforts.
Understanding the Late-Night Snack Dilemma
It’s no secret that grabbing a slice of leftover pizza or reaching for an alcohol-based nightcap might feel comforting in the moment.
However, these choices can work against you. For instance, the acidity in tomato sauce and onions may trigger heartburn, disrupting your sleep, while high-calorie options like pizza can slow your digestion and weight loss.
Similarly, while a nightcap might help you fall asleep faster, alcohol tends to interrupt restorative REM and deep sleep later in the night.
Even hidden caffeine in beverages, desserts, or foods can act as a stimulant, making it tougher for you to achieve that deep, uninterrupted sleep.
Smart Snack Choices to Soothe Your Hunger and Enhance Sleep
Weight loss experts at Voy suggest several late-night snack options that not only curb your hunger but also support a good night’s sleep:
- Crackers and Cheese
Whole-grain crackers offer a good dose of fibre, which is linked to more restorative sleep, while cheese provides protein and sleep-supporting tryptophan.
For weight management, steer clear of high-fat, salty cheeses like cheddar, and opt for lighter varieties such as cottage, feta, or mozzarella—always keeping portions moderate.
- Fruit (with Almond or Peanut Butter)
Fruit isn’t just healthy—it can be a sleep superfood. Kiwi, for example, is renowned for its serotonin-boosting properties, which help regulate your sleep cycle.
Other fruits like tart cherries, apples (rich in melatonin), or bananas (packed with magnesium, tryptophan, vitamin B6, carbohydrates, and potassium) can enhance sleep quality.
A dollop of almond or peanut butter adds protein and healthy fats, making your snack even more satisfying.
- Popcorn
Not every “junk food” is a foe. Plain popcorn is a whole grain rich in fibre and carbohydrates that can improve the brain’s uptake of tryptophan.
Just be sure to avoid versions drenched in sugar or butter, and keep an eye on portion sizes to prevent overindulgence.
- Porridge (with Nuts or Berries)
Oats are a great source of tryptophan, crucial for producing melatonin and maintaining a natural sleep cycle.
Top your porridge with nuts like cashews, which offer both melatonin and magnesium, or add berries for a boost of vitamins, antioxidants, and fibre without many calories.
- Tuna Cucumber Bites
Tuna is a lean protein that supplies omega-3 fatty acids and vitamin B6, both of which play a role in melatonin production.
Pairing tuna with cucumber slices—which are rich in calming antioxidants—creates a refreshing snack that supports both satiety and sleep.
- Hummus
This versatile dip, made from chickpeas, is full of folate and vitamin B6, nutrients that help regulate sleep patterns and boost melatonin production.
Enjoy hummus with whole-grain crackers, cucumber or carrot sticks, or even spread it on a slice of whole-grain toast.
- Avocado Toast
A perennial favourite, avocado toast is celebrated for its magnesium and potassium content, which helps trigger serotonin release and promote sleep.
The fibre and healthy fats in avocados also keep you feeling full longer, reducing the temptation to snack excessively.
Dr Earim Chaudry, Chief Medical Officer at Voy, has added, “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.”
By focusing on options that are both delicious and nutritionally sound, you can indulge in the Best late-night snacks without derailing your summer body goals.
Remember, the key is moderation and choosing foods that support your body’s natural rhythms—so you wake up refreshed and ready to seize the day.
