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Snacks & Treats

7 Healthy Snacks to Eat at Midnight

Posted on January 6th, 2023
Midnight snacks

Written By Sam Henselijn

Healthy Snacks. It’s almost bedtime and your stomach starts rumbling… We’ve all been there. The challenge is finding something that is convenient, tasty, and relatively light.  

Yes – it is scientifically proven that eating too late at night could make weight control harder. A new study by Harvard Medical School at Brigham and Women’s Hospital in Boston concluded that eating late at night increases hunger, reduces calories burning and May even change the metabolism of adults who are overweight or obese, leading to an increase in body fat.

The fact remains that if you’re truly hungry, you shouldn’t ignore your body’s needs. Having a small, nutrient-rich snack is totally fine! Besides, a late-night snack doesn’t have to be naughty. There are many healthy options to choose from – in fact, some even contain compounds that could help you sleep better.

Here are 7 healthy late night snacks to help you satisfy the midnight munchies

Pumpkin Seeds

What’s salty, crunchy and will probably put you to sleep?

Healthy Snacks

Pumpkin seeds. According to the American Sleep Association, snacking on pumpkin seeds before bed may help you get a better night’s rest. That’s because they’re a good source of sleep-inducing magnesium and the amino acid tryptophan. They also contain zinc, which can help the brain convert that tryptophan into serotonin.

Dark Chocolate

Got a sweet tooth? Stay away from ultra processed, high on sugar chocolates. They will probably mess up your blood sugar levels and hamper your sleep. The answer? High in antioxidants dark chocolate! Even better would be pairing it with a punch of protein. Our dark chocolate almonds and sugar-free chocolate almonds are perfect snack options, full of nutrients. Almonds also contain magnesium, which supports the body’s production of melatonin, helping you sleep better. 


Popcorn is a fantastic, healthy midnight snack. Crispy, salty and naturally light with only about 100 calories per three-cup serving: It’s the perfect thing to enjoy without feeling weighed down right before bed. Besides being super easy and delicious, there’s also the complex carb factor. It contains serotonin, a hormone that helps you relax. A whole-grain snack around bedtime will stick to your ribs much longer than a sugary treat, for example. As  long as you don’t douse it with butter and salt, it’s a totally guilt-free option! 


Pineapples are loaded with melatonin. In fact, studies show that

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they can increase the body’s melatonin levels by 266%. What’s more, one pineapple boasts 50 percent of the recommended daily intake of vitamin B6 and 27 percent of the recommended daily intake of magnesium. The tropical fruit also contains disease-fighting antioxidants, may aid digestion, boost immunity and suppress inflammation. If fresh is not available, dried pineapples are a great alternative to give you sound sleep.


A warm bowl of oatmeal may just be the perfect cure for a sleepless night. Oats are a great source of filling fiber, such as beta-glucan, which can help keep your cholesterol levels in check. They’re also a complex carb that break down slowly, helping control blood sugar spikes that could mess with your sleep. That’s right, oatmeal can help you sleep better. In fact, a Columbia University study suggests carbs work with your brain to release  serotonin, a neurotransmitter that coaxes you into a serene state and helps your body produce melatonin for a restful night of sleep.


A small handful of nuts is one of the best late night snacks when

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you’re both hungry and tired, requiring basically no effort to prepare. Nuts are nutritional powerhouses that can help fight inflammation, control hunger urges, regulate blood sugar level, lower your risk of cardiovascular disease, and even help weight loss. The best options? According to the National Sleep Foundation, almonds and walnuts specifically contain significant amounts of the sleep-regulating hormone melatonin.

Goji Berries 

Berries offer a wide range of health benefits, including improving the quality of your sleep. Dried goji berries, in particular, have been used  for centuries to treat emotional disturbances, including anxiety, which can affect sleep. Part of what makes them so effective in this regard is their high levels of magnesium and thiamine (vitamin B1). The orange-red little berries get their color from large amounts of beta-carotene. Beta-carotene is vital for a strong immune system, bone health, skin health, and cell development. Goji berries contain the highest amount of the substance among all other edible plants! You can snack on a handful on their own, or mix them into Greek yogurt for extra protein. 

Sam Henselijn Author’s Biography – Meet L’Orenta Nuts CEO

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