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Bedtime Snacks: 10 Quick and Healthy Ideas

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Many active kids need a bedtime snack to hold them through the night, especially during growth spurts.  When the weather is warm and the sun stays up later, I know my kids want to spend every waking second outside playing.  Often when they come in, they will ask for a snack before going to bed.  This is our top 10 healthy bedtime snacks as well as a few guidelines. 

1) Plan a bedtime snack 45 minutes – 1 hour before bedtime.  This way you will make sure the food has time to settle, and there is ample time to brush their teeth!

2) A good bedtime snack should have a carbohydrate and a protein.  The carbohydrate will help boost serotonin production, and the protein will help keep them full.

3) You should keep the snack small.  This isn’t another meal, just a snack to tide them over and help get them to sleep.

4) Only give them a snack if they are hungry, not out of habit.

Top 10 Bedtime Snacks:

Whole Grain Crackers and Cheese

crackers-and-cheese_thumb

Peanut Butter and Fruit Sandwich

peanut butter and strawberry sandwich

Oatmeal with Nuts and Dried Fruit

oatmeal-with-raisins-and-walnuts-300x300

Boiled Egg, Cheese Quarter and 1/2 Slice of Toast

cheese-sailboat_thumb

Apple or Banana Slices dipped in Peanut Butter

peanutbutter-and-applessquare-300x300

Cottage Cheese and Fruit

cottage-cheese-and-peaches-298x300

Yogurt Cheese Spread on an English Muffin

Yogurt Cheese English Muffin

Homemade Granola Bar

homemade-granola-bars_thumb

Cucumber Rounds with Greek Yogurt and Rice Crackers

Healthy Bedtime Snacks

Whole Grain Cereal and Milk

cereal-and-blueberries_thumb

By Natalie Monson
Posted in Uncategorized

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18 Comments

Sam

Hi, I am no scientist but i have been studying a bit on bedtime snacks. As a rule, avoid any spicy foods, citrus fruits, tomato sauce, and other foods that cause indigestion and possibly heartburn as well. In addition to spicy foods, fatty foods will also hinder your ability to get a good night’s rest since they are harder on your digestive system, and therefore making it more difficult to sleep. Opt for small snack portions (200 calories or less) of easily digestible foods instead

1 cup of plain oatmeal with 1 sliced banana (171 calories)
1 cup of Corn Flakes with 1 cup of fat-free skim milk (192 calories)
1 banana with 1 tablespoon of creamy no salt peanut butter (184 calories)
1 slice of whole wheat toast topped with 1 small slice of low-fat cheddar cheese (117 calories)
1 rice cake topped with 1 tomato slice and 1 slice turkey breast (60 calories)

as research shows that potassium is an important mineral for deep sleep. They also contain tryptophan, which will help you drift into dreamland even quicker. (A banana is a very good source of pottasium)Other serotonin-inducing foods include poultry, oats, and honey. So try subbing-in some of these foods into your late night snack whenever possible.

Reply
Toody

I am SO GLAD I found this article. I have been doing the cottage cheese/fruit before I go to bed. It hasn’t even been a week, but I no longer “graze” all night long. THANK YOU!!!

Reply
Jenn

This is great info – I really appreciate it. I have enough difficulty getting my 2-year-old to sleep through the night, so finding digestion-sensitive options even for dinner are welcome. Cheers!

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{something|one thing} {back|again} and {help|aid} others {like you|such as you}
{helped|aided} me.|
{Hello|Hi|Hello there|Hi there|Howdy|Good day|Hey there}!
{I just|I simply} {would like to|want to|wish to} {give
you a|offer you a} {huge|big} thumbs up {for the|for your} {great|excellent}
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{I will be|I’ll be|I am} {coming back to|returning to} {your blog|your site|your website|your
web site} for more soon.|
I {always|all the time|every time} used to {read|study} {article|post|piece of writing|paragraph} in news papers but now as I am a user of {internet|web|net} {so|thus|therefore} from now I am using net
for {articles|posts|articles or reviews|content}, thanks to web.|
Your {way|method|means|mode} of {describing|explaining|telling} {everything|all|the whole thing}
in this {article|post|piece of writing|paragraph} is {really|actually|in fact|truly|genuinely} {nice|pleasant|good|fastidious},
{all|every one} {can|be able to|be capable of} {easily|without difficulty|effortlessly|simply} {understand|know|be aware of} it,
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{Hi|Hello} there, {I found|I discovered} your {blog|website|web site|site}
{by means of|via|by the use of|by way of} Google {at the same time as|whilst|even as|while} {searching for|looking
for} a {similar|comparable|related} {topic|matter|subject}, your
{site|web site|website} {got here|came} up, it {looks|appears|seems|seems to be|appears
to be like} {good|great}. {I have|I’ve} bookmarked it in my google bookmarks.

{Hello|Hi} there, {simply|just} {turned into|became|was|become|changed into} {aware of|alert to} your {blog|weblog} {thru|through|via} Google, {and found|and located} that {it is|it’s} {really|truly} informative.

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this {in future}. {A lot of|Lots of|Many|Numerous} {other folks|folks|other people|people} {will be|shall be|might be|will probably be|can be|will likely be} benefited {from your|out of
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I’m {experiencing|having} some {minor|small} security {problems|issues} with my latest {site|website|blog} and
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yourself? {Either way|Anyway} keep up the {nice|excellent} quality writing, {it’s|it is} rare to see a {nice|great} blog like this one {these
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{I am|I’m} {extremely|really} {inspired|impressed} {with your|together with your|along
with your} writing {talents|skills|abilities} {and also|as {smartly|well|neatly} as} with the {layout|format|structure} {for your|on your|in your|to your} {blog|weblog}.
{Is this|Is that this} a paid {subject|topic|subject matter|theme} or did you {customize|modify} it {yourself|your self}?
{Either way|Anyway} {stay|keep} up the {nice|excellent} {quality|high quality} writing, {it’s|it is} {rare|uncommon} {to peer|to see|to
look} a {nice|great} {blog|weblog} like this one {these days|nowadays|today}..|
{Hi|Hello}, Neat post. {There is|There’s} {a problem|an issue} {with your|together with
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