Nighttime snacks get a bit of a bad rap. And while it is valid for certain folks to avoid munching late at night out of concern over weight gain or sleep disruption, there are definitely cases in which a nighttime snack is a beneficial move. Some individuals—including those with active lifestyles and low blood sugar—may find that a small, well-balanced snack before bed can help stabilize blood sugar, support muscle recovery, and meet nutritional needs. In fact, the right nighttime snack (more on what that looks like later) can even promote a restful night’s sleep!
Not sure whether eating something at nighttime is the right move for you? Here are seven circumstances in which you should consider it (plus what you should eat and when.
1. You’re In a Muscle-Building Phase
For folks trying to build muscle, a nighttime snack can be particularly beneficial in supporting muscle recovery and growth. After a weightlifting session, the body requires nutrients to repair and build muscle tissue, and consuming a small snack before bed can provide the necessary fuel for this process (which, yes, occurs in full force while you sleep).
A snack that includes a good source of protein (such as Greek yogurt, cottage cheese, or a protein powder) can help provide the amino acids needed for muscle repair and protein synthesis. Including some carbohydrates (like fruit, granola, or whole-grain toast), too, can enhance protein synthesis by facilitating amino acid transport and uptake. Finally, a bit of healthy fat (like nuts or avocado) can help slow digestion and provide a steady release of nutrients to your recovering muscles throughout the night. This combination can promote muscle recovery during sleep, optimize growth, and prevent the body from entering a catabolic state, in which muscle breakdown occurs.
2. You’re An Athlete Or Highly Active
Similarly to those trying to build muscle, active adults also need adequate nutrients to replenish muscles and support recovery. During intense exercise, the body burns through glycogen stores (a.k.a. stored carbohydrates used for fuel) in the muscles, so consuming a snack rich in carbohydrates and protein before bed can help replenish these stores and kickstart muscle repair.
Read More: 4 Signs You’re Not As Recovered From Your Workout As You Think
A combination of carbs and protein—such as a banana with peanut butter or a small bowl of oatmeal with yogurt mixed in—can promote muscle recovery overnight and help the body refuel in preparation for your next workout. Additionally, the right nighttime snack can help prevent hunger from interfering with sleep (which can certainly happen if you’re churning through calories during exercise), ensuring athletes get adequate rest to perform at their best the following day.
3. You’re Looking to Gain Weight
For those trying to gain weight, eating a nighttime snack can be an effective way to increase calorie intake and promote muscle growth. After all, to add on those pounds, you must consume more calories than your body burns. If daytime meals haven’t provided enough energy, a nighttime snack can bridge the gap.
This can be particularly supportive for aging adults, who often struggle to take in adequate calories (weight and muscle tend to decrease as we age, especially after 60), as well as for individuals with increased metabolic needs such as those with hyperthyroidism, COPD, cystic fibrosis, or cancer.
A snack rich in healthy fats and protein—such as a handful of nuts, cheese with whole-grain crackers, or a smoothie with avocado and protein powder—can provide the necessary nutrients to support weight gain and help prevent muscle breakdown during sleep.
4. You’re Pregnant or Nursing
Pregnancy and breastfeeding increase energy demands significantly, making it important to sustain the body with adequate nourishment. Additionally, some pregnant women have a difficult time meeting nutrient needs during the day due to feeling ill or experiencing heartburn.
Eating frequent, smaller meals and including a healthy nighttime snack (such as cheese with fruit, a handful of trail mix, or an apple with almond butter) can provide essential nutrients like calcium, magnesium, protein, and healthy fats needed for fetal development and milk production. Additionally, eating something before bed may reduce overnight hunger pangs and nausea, improve sleep quality, and support overall energy levels for the day ahead.
5. You Want To Improve Your Sleep
While eating a large meal or a bunch of sugar right before bed may be counterproductive to a good night’s sleep, grabbing a nutritious nighttime snack can support better sleep quality for some people. If you’re having trouble in the sleep department, an evening bite is a worthwhile move.
Foods rich in tryptophan (such as bananas, nuts, milk, and turkey) can support the production of serotonin and melatonin, hormones that regulate our sleep-wake cycle. Meanwhile, eats containing complex carbohydrates, like a potato or whole-grain crackers, can further increase the availability of tryptophan in the brain, boosting serotonin levels and supporting a more restful sleep. Try incorporating these foods into a small, balanced snack before bed and gauge how it impacts your slumber.
6. You Experience Nighttime Hypoglycemia
If you experience nocturnal hypoglycemia (a.k.a. nighttime low blood sugar), incorporating a strategic nighttime snack can help stabilize blood sugar levels and protect your sleep and health. Nocturnal hypoglycemia occurs when blood sugar drops too low during the night, leading to symptoms like sweating, shaking, confusion, or disturbed sleep.
Read More: 6 Signs Your Blood Sugar Isn’t As Healthy As You Think
A snack rich in protein and complex carbohydrates (such as Greek yogurt with chia seeds or a boiled egg with whole-grain toast) provides a steady glucose release that supports stable blood sugar levels through the night. If nighttime blood sugar issues are a common occurrence for you, it’s also a good idea to consult with a healthcare provider about your overall metabolic health. (In addition to enacting any other tactics to support healthy blood sugar, they can also help you select the ideal snack for your individual needs.)
7. You Tend To Graze At Nighttime Anyway
For people who tend to be nighttime grazers, intentionally choosing a healthy, balanced evening snack can help manage hunger and reduce the urge to overeat in the evenings. Often, grazing late at night leads to consuming excessive calories, especially from less nutritious, convenience foods. Instead, planning a snack, such as a small serving of cottage cheese with fruit or hummus with veggie sticks, can provide satiety and curb cravings. This approach helps regulate blood sugar levels, reduces mindless eating, and supports better control over your calorie intake. In fact, research findings actually show that having a structured, post-dinner snack results in lower total daily caloric intake and modest weight loss.
Final Advice
When eating a nighttime snack, it’s important to be mindful of factors like portion size, nutritional value, timing, and your body’s signals. First, make sure portion sizes are appropriate for your goals. If you’re not trying to gain weight, opt for smaller portions to avoid overeating. (Large amounts of food before bed can also lead to indigestion or reflux.) Choose nutrient-dense and easy-to-digest snacks, focusing on a balance of protein, healthy fats, and complex carbohydrates to keep you satisfied without causing blood sugar spikes. You’ll also want to avoid high-sugar or heavily processed foods, as they can interfere with sleep and contribute to unnecessary calorie intake. Otherwise, pay attention to why you’re reaching for a snack and do your best to eat only if you’re genuinely hungry or need the nutrition, rather than out of habit, stress, or boredom. Lastly, aim to snack at least 30 minutes before lying down to give your body time to digest, which promotes better sleep and overall well-being.
Rebekah Feemster, R.D.N., L.D.N., is a registered dietitian nutritionist with a passion for food and fitness. She also holds a Certificate in Adult Weight Management from the Commission on Dietetic Registration. Rebekah has experience working in hospitals, corporate wellness, fitness and rehab facilities, and holistic health. Rebekah finds joy in sharing her nutrition knowledge and helping others develop a healthy relationship with food and their bodies. When she’s not talking about (or making) food, you’ll find her outside doing yoga, hiking, or tending her backyard chickens.