Healthy late night snacks
Keep it small: fruit, yoghurt or toast. The NHS says a big meal close to bedtime may make it harder to fall asleep. So the size of your snack matters as much as the food.
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What are healthy late night snacks?
Small ones. Fruit, low-fat yoghurt, a slice of wholemeal toast or a warm milky drink all work.
Most snacks below are under 100 calories. A 25g bag of crisps is 123.
| Snack | Amount | Calories |
|---|---|---|
| Kiwi fruit, peeled | 150g | 66 |
| Banana, peeled | 100g | 81 |
| Low-fat plain yoghurt | 150g | 86 |
| Wholemeal toast | 1 slice (40g) | 87 |
| Oatcakes | 20g | 91 |
| Warm semi-skimmed milk | 200g | 92 |
| Reduced-fat cottage cheese | 150g | 102 |
| Porridge made with semi-skimmed milk | 150g | 126 |
Source: UK government CoFID
Like peanut butter on toast? A thin 15g spread adds 91 calories, so the slice becomes 178. Still a snack, just a bigger one.
Pick two from the table and keep them in for this week. Have diabetes? See snacks for diabetes.
Will a snack before bed stop me sleeping?
The NHS warns about big ones. It says large meals close to bedtime may make it harder to fall asleep. Its insomnia advice is to not eat a big meal late at night.
That’s why size comes first. A banana is not a big meal. A second dinner is.
Watch the drink too. The European food safety body says a single 100mg dose of caffeine may affect sleep in some adults, especially close to bedtime. See how much caffeine is in your coffee.
| Instead of | Try | Why |
|---|---|---|
| A big meal late at night | A small snack from the table above | Large meals close to bedtime may make it harder to fall asleep. |
| Tea, coffee or some soft drinks | A warm milky drink or herbal tea | Caffeine can make you feel more awake. |
| Alcohol or a cigarette | Water or herbal tea | Alcohol and nicotine can disrupt sleep. Try to avoid them 1 to 2 hours before bed. |
Sources: NHS Every Mind Matters; NHS insomnia
Struggling to sleep? The NHS insomnia page goes further: no alcohol, tea or coffee for at least 6 hours before bed.
Find your own coffee cut-off with our caffeine and sleep guide. More bedtime habits are in sleep hygiene.
Healthy snacks for weight loss at night
How much you eat counts most. The NHS says if you regularly have more calories than you need, even from healthy foods, you can gain weight.
Its weight loss plan cuts about 600 calories a day, with around 100 from snacks. The swap it gives: crisps and chocolate for fruit or plain popcorn.
Sources: UK government CoFID; NHS Better Health
Does the time matter? Maybe. In a small lab trial, 16 adults with overweight or obesity ate the same meals about 4 hours later.
Eating late made them hungrier, and they burned less energy while awake. It tested whole meals, not snacks, and did not measure weight. So treat it as a hint, not proof.
For more swaps, see healthy snacks for weight loss.
Why do late night snacks give me heartburn?
Lying down can make it worse. The NHS says heartburn is often worse after eating, when lying down and when bending over.
If you get it, the NHS advice is to not eat within 3 or 4 hours before bed. That gap is heartburn advice, not a rule for everyone.
Triggers can include certain foods and drinks, such as coffee, tomatoes, alcohol, chocolate and fatty or spicy foods. Smaller, more frequent meals can help.
The NHS says raising the head of your bed by around 10 to 20cm, with wood, bricks or books under the legs, may help. Your chest and head then sit above your waist. Do not use extra pillows instead: the NHS says this can make heartburn worse.
Tonight, move your snack earlier in the evening and see if it eases.
How can I stop late night snacking?
Make the healthy choice the easy one at 10pm. These steps all come from the NHS.
Six habits for late night snacks
- Swap crisps and chocolate for fruit or plain popcorn.
- Put your snack in a bowl. Do not eat straight from the packet.
- Do not keep sweets in the house. If they are not there, you cannot eat them.
- Swap tea and coffee for a warm milky drink or herbal tea in the evening.
- Turn off the TV while you eat. It can help you notice when you are full.
- If you get heartburn, do not eat within 3 or 4 hours before bed.
Sources: NHS Better Health; NHS calories; NHS Healthier Families; NHS Every Mind Matters; NHS heartburn
Want ideas for the evening meal itself? See healthy dinners for weight loss.
When to speak to a GP
The NHS says to see a GP if:
- Changing your sleep habits has not helped, you’ve had trouble sleeping for months, or it makes daily life hard to cope with (NHS insomnia).
- Lifestyle changes and pharmacy medicines are not helping your heartburn, or you have heartburn most days.
- You also have food getting stuck in your throat, are often sick, or are losing weight for no reason (NHS heartburn).
- You have a medical condition, a special diet for your health, or an eating disorder now or in the past. Talk to a GP before you change how you eat (NHS). The charity Beat can also help.
If heartburn gets worse at any time, contact a GP, go to 111.nhs.uk or call 111. Never stop or change a prescribed medicine without your prescriber.