The No. 1 Healthiest Late-Night Snack for Better Sleep, According to Dietitians

If late-night hunger hits, it’s tempting to grab whatever’s easiest—chips, cookies, maybe a quick bowl of cereal. But nutrition experts say the right snack before bed can actually do more than take the edge off. It can help stabilize blood sugar, keep you satisfied through the night, and even support better sleep. So, what’s the healthiest thing to munch on before hitting the pillow? According to registered dietitians, a nut-and-dried fruit combo is ideal. They explain why below.

Meet the Experts

Related: 5 Drinks That Can Help You Fall Asleep Faster, According to Experts

The Healthiest Late-Night Snack

According to registered dietitians, a mix of nuts, especially pistachios, and dried tart cherries is the healthiest late-night snack. This simple combination checks nearly every box for what your body needs at night.

Jackie Newgent, RDN, a plant-forward chef and nutrition expert, calls her version a “snooze mix”—a blend of pistachios and tart cherries that’s “easy, tasty, and free of stimulants.” And while it may sound simple, there’s real science behind why it works.

Why This Combination Stands Out

Late-night snacks should do two things well: satisfy hunger without spiking blood sugar, and support restful sleep. Nuts and tart cherries manage both.

It Keeps You Full Without Weighing You Down

Experts emphasize the importance of combining protein, healthy fats, and fiber at night. Pistachios (and other nuts) deliver all three, helping prevent the kind of blood sugar dips that can wake you up hungry at 2 a.m. Sapna Peruvemba, MS, RDN, notes that this balance “helps promote satiety and keep blood sugar levels more stable overnight.”

It May Help You Sleep Better

Tart cherries are one of the few natural food sources of melatonin, the hormone that regulates your sleep-wake cycle. Pair that with magnesium—a mineral found in nuts that supports relaxation—and you’ve got a snack that gently nudges your body toward sleep.

Both Peruvemba and Newgent point to magnesium-rich foods and melatonin-containing foods as key players in nighttime nutrition.

It Avoids Common Late-Night Pitfalls

Unlike many typical snacks, this combo is naturally caffeine-free and low in added sugar—two factors that can interfere with sleep quality. It’s also portion-friendly, making it easier to enjoy without overdoing it.

How to Make It Work for You

The beauty of this snack is how adaptable it is.

• For better sleep: Add pumpkin seeds for an extra boost of magnesium

• For muscle recovery: Use a higher ratio of nuts to fruit for more protein

• For weight goals: Stick to a small portion and choose unsweetened dried cherries

You can also take inspiration from Peruvemba’s alternative approach, which follows the same formula: pairing fiber-rich carbs with protein and healthy fats. Think apple slices with peanut butter or yogurt with chia seeds and cherries.

Snacks to Skip Before Bed

Even some “healthy” foods aren’t ideal late at night.

• Carb-heavy, low-protein snacks (like pretzels or low-fiber fruit) may spike blood sugar and leave you hungry again

• Overly large portions—even of healthy foods—can lead to discomfort and disrupt sleep

Read the original article on Martha Stewart