02/12/2025
THE 9 BEST FOODS TO EAT AT NIGHT
Choosing the right foods at night can make the difference between sleeping deeply or spending hours tossing and turning.
Light foods that are rich in high-quality protein, healthy fats, and nutrients that promote relaxation help your body rest better. Below, I explain clearly and in detail how you can use the 9 foods shown in the image to prepare simple and healthy nighttime dinners or snacks.
1. Greek Yogurt
Greek yogurt is an excellent source of protein and contains tryptophan, an amino acid related to the production of serotonin and melatonin — hormones involved in sleep.
How to take it at night:
Serve 1 small cup of plain Greek yogurt (no added sugar).
Add a teaspoon of honey or a bit of chopped fruit if you want it sweeter.
Perfect when you’re a little hungry but don’t want a heavy meal.
2. Soft-Boiled Egg
Eggs are highly nutritious — rich in protein, healthy fats, vitamins, and minerals. When cooked or soft-boiled, they’re easier to digest than fried eggs.
Simple preparation:
Bring water to a boil in a small pot.
Carefully add the egg and cook for 6–8 minutes, depending on your preferred consistency.
Serve with a pinch of salt and a drizzle of olive oil.
A light dinner option, especially if paired with a small portion of vegetables.
3. Tart Cherries
Tart cherries have been linked to better sleep quality because they naturally contain melatonin.
How to consume them:
Eat a small handful of washed fresh cherries.
If fresh cherries aren’t available, drink a small glass of unsweetened tart cherry juice.
You don’t need large amounts — a moderate portion is enough to get the benefits.
4. Oatmeal
Oats provide fiber, help stabilize blood sugar levels, and contain small amounts of melatonin and B vitamins, which support relaxation.
Basic nighttime preparation:
Put 3–4 tablespoons of rolled oats in a pot with water or milk (dairy or plant-based).
Cook over low heat until thickened.
Sweeten lightly with honey or cinnamon.
You can add banana slices or a few nuts to make it more complete.
5. Herbal Tea
A warm herbal tea can be your best ally to disconnect from daily stress. Chamomile, linden, peppermint, or spearmint help relax the body.
How to prepare:
Heat water until just before boiling.
Pour over the tea bag or loose herbs.
Steep for 5–10 minutes, strain, and sip slowly.
Drink it plain or with a touch of honey to avoid overloading your stomach before bed.
6. Bananas
Bananas are rich in potassium and magnesium — minerals that help relax muscles — and also contain tryptophan.
Nighttime ideas:
Eat a small banana as a pre-sleep snack.
Combine it with Greek yogurt or oatmeal in slices.
Filling but easy to digest.
7. Dark Chocolate
Dark chocolate (70% cacao or more) provides antioxidants and small amounts of magnesium.
How to enjoy it without overdoing it:
Eat 1 or 2 small squares after dinner.
Avoid eating the whole bar, as excess sugar or stimulation can affect sleep.
In small portions, it’s a pleasant way to end the day without guilt.
8. Warm Milk
A classic remedy for better sleep. Warm milk provides protein, calcium, and tryptophan.
Simple preparation:
Warm a cup of milk without boiling it.
Add a pinch of cinnamon or a few drops of vanilla.
Drinking it slowly before bed helps relax the body and creates a comforting nighttime routine.
9. Nuts and Seeds
Almonds, walnuts, pistachios, sunflower seeds, and pumpkin seeds are rich in healthy fats, protein, magnesium, and zinc.
How to include them at night:
Eat a small handful (20–30 g) of unsalted nuts or seeds.
Pair them with yogurt, oatmeal, or eat them alone.
Perfect for hunger control without resorting to junk food.
How to Make the Most of These 9 Foods at Night
You don’t need to eat all of them at once — simply choose 1 or 2 depending on your appetite.
Examples:
Greek yogurt + nuts
Oatmeal + banana
Soft-boiled egg + a cup of herbal tea
The key is to keep portions moderate, avoid fried or very greasy or spicy foods, and create a calm environment before bedtime. This way, your body receives quality nutrients and your rest becomes more restorative.
