Tart cherries and juice may help you sleep, so they're a good late-night snack. Eight ounces (240 ml) of sour cherry juice or one-third cup (40 g) of dried cherries has 140 calories.

Tart Cherries

Kiwis are a vitamin C-rich, light snack. Peeled kiwis provide 93 calories. They include serotonin, which relaxes and curbs appetite.


Pistachios are strong in sleep-promoting melatonin. All plant foods contain this chemical, but pistachios have the most.


A milk-based smoothie contains protein for muscle repair and tryptophan for sleep. A 240-ml low-fat milk and pineapple smoothie has 160 calories.

Protein Smoothie

Antioxidant-rich Goji berries may help sleep. One-fourth cup (40 grammes) of dried berries has 150 calories.

Goji Berries

Cheese and crackers encourage balanced blood sugar and sleep-supportive brain chemicals. 4 crackers and 1 stick of reduced-fat cheese have 150 calories.

Crackers and Cheese

A nutritious late-night snack is cooked whole grain topped with milk. 3/4 cup cooked oatmeal with water has 124 calories and melatonin.

Hot Cereal

Calcium-rich yoghurt. This mineral has been linked to better sleep and stronger bones.


94-calorie whole-grain tortillas provide a nutritious late-night snack. Just add hummus and leftover chicken breast, then eat.

Whole-Grain Wrap

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