The 9 Best Foods to Eat at Night

Choosing the right foods at night can make the difference between sleeping deeply or spending hours tossing and turning.
Light foods that are rich in high-quality protein, healthy fats, and nutrients that promote relaxation help your body rest better. Below, I explain clearly and in detail how you can use the 9 foods shown in the image to prepare simple and healthy nighttime dinners or snacks.
1. Greek Yogurt
Greek yogurt is an excellent source of protein and contains tryptophan, an amino acid related to the production of serotonin and melatonin — hormones involved in sleep.
How to take it at night:
Serve 1 small cup of plain Greek yogurt (no added sugar).
Add a teaspoon of honey or a bit of chopped fruit if you want it sweeter.
Perfect when you’re a little hungry but don’t want a heavy meal.
2. Soft-Boiled Egg
Eggs are highly nutritious — rich in protein, healthy fats, vitamins, and minerals. When cooked or soft-boiled, they’re easier to digest than fried eggs.
Simple preparation:
Bring water to a boil in a small pot.
Carefully add the egg and cook for 6–8 minutes, depending on your preferred consistency.
Serve with a pinch of salt and a drizzle of olive oil.
A light dinner option, especially if paired with a small portion of vegetables.
3. Tart Cherries
Tart cherries have been linked to better sleep quality because they naturally contain melatonin.
How to consume them:
Eat a small handful of washed fresh cherries.
If fresh cherries aren’t available, drink a small glass of unsweetened tart cherry juice.
You don’t need large amounts — a moderate portion is enough to get the benefits.
4. Oatmeal
Oats provide fiber, help stabilize blood sugar levels, and contain small amounts of melatonin and B vitamins, which support relaxation.
Basic nighttime preparation:
Put 3–4 tablespoons of rolled oats in a pot with water or milk (dairy or plant-based).
Cook over low heat until thickened.
Sweeten lightly with honey or cinnamon.
You can add banan