The Best Foods to Eat When You’re Hungry in the Middle of the Night

It’s strange to be awake at 3 a.m. when the world is dark, your stomach is growling, and the kitchen beckons. You’re hungry for something. It’s not breakfast—it’s not a meal—so chips and salsa are just as much an option as that leftover steak from a few hours before.

What can you eat without completely ruining your chance of sleeping for the rest of the night? More importantly, what options will keep you from feeling like trash the next day? HuffPost spoke with several registered dietitians to get advice on some solid midnight snacks and what makes them the ideal combination for getting back to sleep.

“There’s a reason you feel tired after Thanksgiving dinner. “Turkey is rich in the amino acid L-tryptophan, which is known to promote a sleepy and relaxed feeling,” said Marissa Meshulam, a registered dietitian. Deli-style turkey breast is a great choice to satisfy midnight cravings, either rolled up individually or prepared as a half sandwich. The protein from the turkey is said to stave off hunger until morning and tryptophan is a great way to get back to sleep. Meshulam recommends Herbed Turkey Breast from Applegate Organics because it contains no preservatives or sugar.

According to Meshulam, Any snack we choose should contain protein and fiber to keep us full for the rest of the night. This classic combination provides satisfaction from the protein in the cheese and the crunchy, fiber-filled crackers.

Another big advantage? “Cheese contains some tryptophan, which also converts to melatonin and can help with sleep,” Meshulam said. Choose a cracker with some fiber (you can even choose a cracker made with almond flour) to ensure your blood sugar stays stable.

Refreshing and crunchy – veggies like baby carrots, cherry tomatoes and cucumbers paired with your favorite hummus make an ideal quick and easy midnight snack. Amanda Frankenya registered dietitian and program director for the Food Dignity Movement, explained, “I swear people forget that they often enjoy eating vegetables. If you miss your product dose during the day, repeat it in the evening. Two spoonfuls of hummus provide protein, fiber and complete satisfaction.”

Sour cherries and pistachios

Numerous Studies Studies on tart cherries have shown that snacking on the fruit can lead to better sleep overall. Because tart cherries naturally contain melatonin, a hormone that plays a role in sleep, they make a great midnight snack. Meshulam recommends combining tart cherries with pistachios. “The pistachios keep you satisfied with the fat/protein, plus they give you some melatonin,” she said.

Choosing blood sugar-balanced snacks like banana and nut butter can be crucial for a good night’s sleep, as sugary diets, especially before bed, have the opposite effect. Frankeny explained, “The fruit contains potassium, which helps relax your muscles, and complex carbohydrates, which regulate blood sugar spikes that may keep you awake.” Pair it with peanut butter, a healthy, satiating source of fat and tryptophan, which makes you sleepy . This combination is easy to make in the middle of the night and is a total winner in my opinion.”

A warm glass of milk may be ideal for sending the little ones to bed, but it can also be perfect for lulling us back to sleep when we wake up. According to Frankeny, combine milk with a low-sugar whole grain cereal for a blood sugar-balanced snack. “Add milk for calcium, a mineral that helps your body produce and use melatonin,” Frankeny explained.

A protein bar is an excellent choice if you’re looking for a snack that you can eat in the comfort of your bed. (I’m thinking of all breastfeeding mothers.) Sweet, crunchy and a little salty: protein or granola bars are the ultimate midnight snacks, whether nut or oat based. “Walnuts, almonds and pistachios provide natural melatonin, protein and magnesium to fill you up and stimulate sleep,” said Frankeny. She warns to stay away from chocolate or coffee flavored bars, as they could keep readers awake. If you’re wondering how to look for a healthy bar, check out our complete guide.

Getting enough good sleep is crucial for health. While a midnight snack is fine every now and then, waking up hungry every night could indicate other problems. The qualified nutritionist Barbara Ruhs recommends readers to take their habits into account. “Are you eating enough (to get enough calories/energy for your everyday life)? “Are you eating too early and not enough before bed because you have a fitness routine later in the day?” she asked. Try adding an extra snack before bed or planning several mini-meals throughout the day to ensure you meet your daily needs.

Fear or discomfort could be other reasons for waking up in the middle of the night. “Sometimes fear wakes us up in the middle of the night and we mistake it for hunger,” Ruhs explained. “If you think this might be the case, it’s not a bad idea to wake up and make yourself a nice cup of herbal tea (without caffeine) to calm the nerves.”

Make sure your bedroom is dark and quiet and that your bed is as comfortable as possible to avoid late-night snacking. Meshulam said, “Often we get into the habit of eating at certain times (e.g. we wake up and think we need a snack) and instead really want to check in with our body about what is happening.”

If all else fails, it may be time to see a doctor to determine if other medical problems are at play.