When we have early dinner, we tend to get hungry by bedtime and wonder what to eat before bed, which may impact us positively or negatively. National Institute of Health has found that if a person eats a very large and high fat meal, or has alcohol or caffeinated beverage before bed, it will give the person trouble in sleeping and cause discomfort as well. You can chose healthy snacks of moderate portions when eating before bed, as it can help you relax and also prevent you from getting hunger pangs in the night.

Can Eating Before Bed Help Lose Weight?

There is no magic food which can be eaten before bed time to help lose weight. A light snack can be had if it helps you in getting a good night’s sleep and prevents you from over eating the next morning.

To lose weight, a calorie deficit needs to be created, meaning the calories eaten are less than that is burned. If you think a bed time snack is essential for you, then the diet for the day should be accordingly planned and make sure you do not over eat.

What to Eat Before Bed

Although eating before bed is normally not encouraged, but if you are really hungry or just can't help yourself, the following foods are right for you.

Passion fruit is not available all the time, however, having this fruit before bed helps in getting good sleep because it contains somniferum, which induces sleep. You can eat the fruit or make it into juice or tea.


Banana is rich in magnesium, which is a muscle relaxant and helps in getting good sleep. It is also an excellent source of potassium, which helps in regulating sleep and nerves.


Warm milk has been used widely to induce sleep. It does not have any scientific reason; however, it might be due to a placebo effect. It acts as a comfort drink and hence induces sleep.


Rice, like other foods with high glycemic index, improves the tryptophan and melatonin production in the body and aid in sleep. You can have it with a dash of milk.


Walnut has lots of melatonin, which enters the body and the blood to assist good sleep better. However, since it is high in calories, only one ounce serving should be had.


Spiced Popcorn is a good bedtime snack because it is very low in calories and stimulates insulin release which helps in regulating sleep cycle. Cinnamon or Paprika can be added to increase flavor and boost metabolism.


Chia Seed contain tryptophan, an amino acid, which increases the melatonin and serotonin levels to help in getting stable sleep. 2 ounces of chia seeds will do the work.


For centuries, people have had Valerian tea with honey before bed. It has naturally occurring sedatives, which reduces the time taken to fall asleep. Honey also helps in relaxing and falling asleep.


If you want to have a good night’s sleep, you should avoid sugary cereal and opt for whole-grain cereal mix, which is high in carbs and induces sleep. When milk is added, it is even more beneficial.


Salty snacks are very tempting, if they are your weak point, you can opt for Kale chips. They have lesser calories than potato chips, easy to digest and contain calcium, which helps in sleeping because calcium deficiency can cause insomnia.


Applesauce with Cinnamon & Raisins has all the flavors of an apple pie and the glucose surge in the body, reduces the orexin level in the body, which is responsible for keeping you awake.


Cherry contains naturally occurring melatonin, which controls our internal body clock. Cherry juice also helps in improving sleep duration and the quality of sleep in people suffering from insomnia.


Turkey contains tryptophan which helps a person to fall asleep. However, the amount of tryptophan is not enough for an insomniac, but it will help you get to the stage of sleepiness.

Sweet Potato contains complex carbs which has potassium, a muscle relaxant and promote high-quality sleep.


Sweet Potato contains complex carbs which has potassium, a muscle relaxant and promote high-quality sleep.

Before Bed Weight-Loss Recipes


● an ounce of Pumpkin seeds, which have only 126 calories

● 1 ounce of popcorn which has 110 calories

● 10 baby carrots with 2 tablespoons of hummus

● ½ cup oatmeal flavored with cinnamon

● 1 medium egg with small serving of whole wheat pita bread

Guideline on Eating Before Bed


It is recommended to improve your health by eating 3 meals a day, having some snack when required and avoiding eating a few hours before sleep.


Emotional eaters should keep tempting foods away from reach and look for alternative ways to cope with it.


If you over-eat and consume foods which are oily, with high sugar content, it will lead to bloating, flatulence, discomfort and even weight gain.


When you drink too much water, soups, juice or even milk, you will have to get up at night for bathroom breaks.


If you are wondering what to eat before bed to lose weight, then carbs should be limited or eliminated because they increase the fat reserves in the body. A gap of 3 hours should be kept between sleep and the last meal so as to burn calories and prevent you from getting hungry before bed.


Foods with high GI (Glycemic Index) like white rice, sugar, pasta and potatoes, should be avoided as bed time snack, since they promote insulin levels and decrease the nighttime production of human growth hormone which is in charge of burning fat and muscle.


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