Dietitians Recommend This Nutrient-Rich Combo to Support Healthy Nighttime Eating Habits

Late-night snacking often carries a negative reputation, especially when it comes to blood sugar management and sleep quality. However, according to dietitians, choosing the right snack can make all the difference. Strained (Greek-style) yogurt with berries is emerging as one of the top recommendations for a late-night snack that supports both blood sugar balance and restful sleep.

This combination offers a perfect blend of high-quality protein and fiber, which helps to slow digestion and prevent blood sugar spikes. One cup of low-fat strained yogurt provides nearly 25 grams of protein, 1 gram of fat, and approximately 9 grams of carbohydrates, while a half-cup of raspberries contributes 4 grams of fiber. Together, they promote satiety and help maintain stable blood sugar levels throughout the night.

Greek-style yogurt also contains casein, a slow-digesting protein that, when paired with the fiber from berries, can reduce sleep-disrupting blood sugar dips. Additionally, the snack is rich in tryptophan, an amino acid the body uses to make serotonin and melatonin—both critical for regulating sleep. It’s also high in calcium, which supports the conversion of tryptophan into these sleep-promoting compounds. Studies have even linked low calcium intake from dairy with higher rates of insomnia, suggesting that this nutrient combination may help to reduce sleep disturbances.

Yogurt is also rich in magnesium, which helps to regulate neurotransmitter activity and calm the nervous system before bed. Research has found that higher magnesium intake is associated with better sleep quality and longer sleep duration, though more studies are needed to confirm these findings.

Beyond its nutritional benefits, this snack is quick and easy to prepare, making it an ideal choice for those looking to avoid late-night cravings without compromising their health. Simply add a serving of strained yogurt to a bowl, top it with fresh or frozen berries, and you’ve got a late-night snack that will keep you full and your blood sugar steady.

Dietitians like Kaitlin Hippley, M.Ed., RDN, LDN, CDCES, emphasize that late-night snacking doesn’t have to be unhealthy. In fact, it can be a part of a balanced diet, especially when focused on blood sugar management. “The key is finding a snack that’s satisfying without spiking your blood sugar,” she says.

When choosing a late-night snack, aim for a combination of fiber, protein, and some healthy fats. Other options include whole grain crackers with almond butter, a small handful of nuts, or a slice of whole-grain toast with avocado. These snacks provide similar benefits in terms of blood sugar stability and satiety.

It’s also important to consider the timing of your meal and snack. Eating too close to bedtime can cause discomfort, while going to bed too hungry can lead to restless sleep. Aim to eat your last meal at least two to three hours before bed, and if you feel a late-night craving, opt for a light, balanced snack like strained yogurt with berries.

Better blood sugar is central to overall metabolic health, but diet and meal timing aren’t the only factors that matter. Movement, hydration, sleep, and stress management also play crucial roles in supporting blood sugar levels. By gradually addressing and improving each area of your health, these pieces of your puzzle can work in tandem to support and enhance your overall metabolic health, as noted by Laura Burak, M.S., RD, CDN.

In conclusion, Greek-style yogurt with berries is not only a delicious and convenient late-night snack but also a scientifically backed choice for promoting better sleep and blood sugar control. As dietitians continue to emphasize, the goal is not to eliminate all late-night snacking but to make it a healthy, intentional part of your overall wellness routine.