Whether you’re heading home after a long night out, trying to fall asleep after binge-watching something scary, or just hungry after a sub-satisfying dinner, most of us have been in the late-night snack conundrum. You want something, but you don’t want to make food, so you turn to your kitchen cupboards hoping there’s something tasty.
Even if you don’t have a well-stocked pantry, there are a few packaged snacks you should have on-hand for these midnight munchies. Ideally, you should aim for foods that contain nutrients known to help you fall asleep, and eat a smaller portion of them so you’re not uncomfortable while your body digests.
With those guidelines in mind, there are so many healthy snacks you can choose from — arguably too many. Here are our sleep-inducing snack suggestions to add to your cart next time you’re grocery shopping.
At Refinery29, we’re here to help you navigate this overwhelming world of stuff. All of our market picks are independently selected and curated by the editorial team, but if you buy something we link to on our site, Refinery29 may earn commission.
Edamame
Made from soybeans, which can help you get in your protein, this treat is also vegan friendly. It’ll satisfy your salty-tooth when the cravings hit.
Seapoint Farms Seapoint Farms Sea Salt Dry Roasted Edamame, $10.79, available at Amazon
Curry Turkey Meat & Veggie Bars
Most people know that turkey is one source of tryptophan, the amino acid that makes you sleepy. These turkey jerky bars also contain some dried fruits and veggies for added fiber.
Wild Zora Curry Turkey – Meat and Veggie bars (10-pack) , $29.9, available at Amazon
Barnana Organic Chewy Banana Bites
If you’re one to get late-night cravings for something sweet, consider these dried banana bites. Bananas contain potassium, magnesium, and melatonin, so it’s a triple-threat for sleep.
Barnana Barnana Organic Chewy Banana Bites, $12.6, available at Amazon
Sargento Snacks Natural String Cheese
Calcium in a cheese stick will help your body produce melatonin, the hormone that regulates your sleep-wake cycle. Mozzarella also tends to have less fat in it than other types of cheese, so it’s easier to digest.
Sargento Sargento Snacks Natural String Cheese, $5.59, available at Amazon
Dried Cherries
Studies show that eating tart cherries may increase melatonin, helping you fall and stay sleep. These tart cherries are dried, so they can be added to trail mix, yogurt, and even baked goods.
Amazon Dried Cherries 4 LB (=64oz) Resealable Bag, $34.95, available at Amazon
Dried Turkish Apricots
Apricots are high in potassium, which is a nutrient that’s known to make people sleepy.
Amazon Anna and Sarah Dried Turkish Apricots in Resalable Bag, $14.99, available at Amazon
Blue Diamond Almonds
Tryptophan, the amino acid that’s often associated with drowsiness, is found in more than just turkey. Almonds, for example, have 21% of your recommended daily intake of tryptophan. This particular flavor is perfect when you’re craving something salty and crunchy.
Blue Diamond Blue Diamond Almonds, Bold Salt ‘n Vinegar, 16 Ounce, $8.98, available at Amazon
Skinny Pop
Eating fibrous foods before bed may help your sleep because it takes your body longer to digest. Popcorn provides a decent serving of fiber, and this pick is sold in single-serving sizes for easy snacking.
Skinny Pop SKINNYPOP Original Popped Popcorn, Skinny Pack, $3.09, available at Amazon
Beanitos Baked Crunch Mac n’ Cheese
These cheese puffs check all the boxes: they have a salty cheesy taste, they’re high in fiber and protein, and they’re made from tryptophan-rich legumes.
Beanitos Beanitos Baked Crunch Mac n’ Cheese, $24.99, available at Amazon
Whole Foods Market, Original Hummus
Good news for hummus lovers: Chickpeas are another great source of tryptophan.
Whole Foods Market Whole Foods Market, Original Hummus, 16 oz, $3.99, available at Amazon
Breakstone 2% Cottage Cheese
Cottage cheese contains protein and fat that will keep you full. Add some sliced bananas to these single-servings for an extra potassium kick.
Breakstone Breakstone 2% Cottage Cheese, 16 oz, $3.99, available at Amazon
Siggi’s, Vanilla Strained Non-Fat Yogurt
A sweet flavor of Greek yogurt will prevent late-night tummy growls, and it contains probiotics that help with digestion.
Siggi’s Siggi’s, Vanilla Strained Non-Fat Yogurt, 5.3 oz, $1.59, available at Amazon
Walnuts
Walnuts are another surprising source of tryptophan; these come chopped so you can add them to your yogurt or cottage cheese.
365 Everyday Value 365 Everyday Value, Walnuts – Chopped, 8 oz, $4.99, available at Amazon
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