20 Late-Night Snacks to Help Reduce Anxiety, Recommended by Dietitians

Monica Gray - June 5, 2025

When anxiety strikes late at night, it can be tempting to reach for sugary treats or salty snacks. But what we eat before bed can deeply influence our mood and sleep quality.
Certain foods contain nutrients that support relaxation and help manage stress hormones, making them ideal choices for a calm mind and restful sleep. Dietitians recommend mindful snacking as a practical way to soothe anxiety and promote overall well-being.
Let’s explore which late-night snacks can help you unwind and wake up feeling refreshed.

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1. Greek Yogurt with Berries

A bowl of Greek yogurt topped with fresh berries is more than just a delicious treat. The probiotics in Greek yogurt can support gut health, which is increasingly linked to mood regulation and anxiety reduction.
Pairing it with antioxidant-rich berries not only adds natural sweetness but also provides fiber to keep you satisfied. This snack offers a balance of protein and nutrients, making it a smart choice for a calm, restful night.
Learn more about Greek yogurt’s benefits.

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2. Almonds

Almonds are a convenient late-night snack that offer a significant magnesium boost. This essential mineral has been shown to help ease anxiety and encourage better sleep.
Unlike many other nuts, almonds provide a higher amount of magnesium per serving, making them a particularly smart choice for stress relief. They’re also easy to portion and require no preparation, so you can snack mindfully without hassle.
Discover more about almonds and magnesium.

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3. Whole Grain Toast with Avocado

A slice of whole grain toast topped with creamy avocado is more than just trendy—it’s a smart choice for late-night snacking. The complex carbohydrates in whole grains can help promote serotonin production, contributing to a sense of calm.
Avocado adds healthy fats and B vitamins, which are known to support brain health and mood stability. This tasty combination is both filling and nourishing, making it ideal for unwinding before bed.
Explore the health benefits of avocado.

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4. Chamomile Tea with Honey

Enjoying a warm cup of chamomile tea with a drizzle of honey can be a gentle way to wind down. Chamomile is well-known for its calming properties, helping to reduce anxiety and prepare the body for sleep.
Honey provides natural sweetness without causing blood sugar spikes, making this drink a comforting part of your nighttime routine.
Read more about chamomile’s benefits.

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5. Banana with Peanut Butter

Pairing a ripe banana with a spoonful of peanut butter creates a naturally sweet and creamy snack that’s both comforting and nourishing. Bananas are rich in potassium and vitamin B6, nutrients that help the body produce serotonin—a neurotransmitter that fosters relaxation and better mood.
Peanut butter brings protein and healthy fats to the mix, making this duo especially satisfying and supportive of a calm mind.
Find more on peanut butter’s health benefits.

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6. Oatmeal with Cinnamon

A warm bowl of oatmeal sprinkled with cinnamon is a soothing way to end your day. Oats are naturally rich in tryptophan, an amino acid that can help boost serotonin production and ease anxiety.
Cinnamon adds a hint of natural sweetness and may help stabilize blood sugar, making this snack both satisfying and supportive of emotional balance.
Learn more about oatmeal’s health benefits.

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7. Dark Chocolate Squares

Indulging in a couple of dark chocolate squares (70% cacao or higher) can be both a luxurious and calming experience. Dark chocolate is packed with flavonoids and magnesium, nutrients linked to lower anxiety and improved mood.
This treat provides a satisfying richness without the excessive sugar found in milk chocolate. Enjoying dark chocolate in moderation can help you unwind and add a moment of pleasure to your nightly routine.
Read more about dark chocolate and brain health.

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8. Hummus with Baby Carrots

A serving of hummus with crisp baby carrots is both nourishing and satisfying. Hummus, made from chickpeas, is naturally rich in tryptophan and protein—nutrients that can help regulate mood and reduce anxiety.
Dipping carrots into creamy hummus provides a crunchy texture and a boost of vitamins and fiber, making this snack as wholesome as it is enjoyable. It’s a simple, nutrient-dense way to curb nighttime hunger and calm your mind.
Uncover the health benefits of hummus.

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9. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, pack a punch when it comes to magnesium and zinc content. These minerals play a crucial role in reducing anxiety and supporting restful sleep.
Pumpkin seeds are a crunchy, portable snack that’s easy to enjoy anytime, especially before bed. Their satisfying texture and nutrient profile make them a smart pick for late-night cravings.
Discover more pumpkin seed benefits.

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10. Cottage Cheese with Pineapple

A serving of cottage cheese paired with pineapple delivers a creamy, sweet, and refreshing snack. Cottage cheese is high in casein protein, which digests slowly to keep you feeling satisfied throughout the night.
Pineapple adds a burst of natural sweetness along with vitamin C, creating a balanced snack that’s both soothing and nutritious. This combination can help curb late-night hunger and set the stage for restful sleep.
Learn more about cottage cheese benefits.

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11. Turkey Slices

Lean turkey slices offer a convenient, protein-rich snack that’s naturally high in tryptophan. This amino acid is well-known for its ability to promote relaxation and support restful sleep.
Simply roll up a few slices for a satisfying, low-fat option that won’t weigh you down before bed. It’s an easy way to help calm nighttime nerves and encourage a peaceful night’s rest.
See more sleep-supporting foods.

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12. Edamame

A bowl of edamame (steamed soybeans) is a nutritious, plant-based snack that’s rich in both protein and magnesium. These vibrant green pods are fun to pop and eat, making snacking an engaging experience.
Their impressive nutrient profile can help lower stress and support relaxation, making edamame an excellent option for late-night munching. Plus, they’re quick to prepare and satisfying to enjoy.
Discover edamame’s health benefits.

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13. Warm Milk with Nutmeg

A mug of warm milk is a timeless bedtime ritual that many find comforting. The gentle heat promotes relaxation, while a sprinkle of nutmeg not only adds flavor but also offers mild sedative properties.
This simple, soothing beverage can help ease your mind and body as you prepare for sleep, making it a lovely choice for those quiet late-night moments.
Explore more about sleep-friendly foods.

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14. Chia Seed Pudding

Chia seed pudding is a creamy, satisfying snack packed with health benefits. Chia seeds are loaded with omega-3 fatty acids and fiber, nutrients that support both brain and gut health—key factors in managing anxiety.
Simply mix chia seeds with milk or your favorite milk alternative and let them soak until thickened. The result is a customizable treat you can top with fruit, nuts, or a hint of honey.
Find out more about chia seeds.

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15. Apple Slices with Almond Butter

The combination of crisp apple slices and creamy almond butter creates a snack that’s both satisfying and nourishing. Apples contribute fiber and a burst of natural sweetness, while almond butter brings in healthy fats and protein.
This pairing is energizing enough to satisfy late-night cravings, yet calming thanks to its nutrient profile. It’s a delicious, balanced option for those seeking comfort and relaxation before bed.
Explore almond butter’s benefits.

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16. Seaweed Snacks

Seaweed snacks offer a light, crunchy alternative to traditional chips with far fewer calories. These savory sheets are rich in minerals such as iodine and magnesium, which play roles in supporting relaxation and overall health.
Their unique flavor can satisfy salty cravings while delivering beneficial nutrients. Seaweed snacks are portable, easy to portion, and make for a fun, mindful late-night treat.
Learn about seaweed’s health benefits.

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17. Walnuts

A small handful of walnuts delivers a potent dose of omega-3 fatty acids, which are associated with improved mood and reduced anxiety. These heart-healthy nuts are easy to enjoy straight from the bag and provide a satisfying crunch.
Walnuts make a simple, nutrient-rich snack that supports mental well-being, making them an excellent addition to your late-night routine.
Read more on walnut benefits.

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18. Blueberry Smoothie

A refreshing blueberry smoothie is a delicious way to wind down in the evening. Simply blend blueberries with yogurt or milk for a creamy drink loaded with antioxidants and probiotics.
This nutrient-packed beverage can help soothe nerves, promote gut health, and satisfy your sweet cravings without added sugars. Its cool, calming texture makes it a perfect choice for a relaxing nighttime snack.
Try this blueberry smoothie recipe.

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19. Air-Popped Popcorn

Air-popped popcorn is a satisfying, crunchy snack that’s both low in calories and high in fiber, thanks to its whole grain goodness. Skip the butter and add a sprinkle of your favorite herbs for flavor without extra fat.
This light treat can help curb late-night cravings while supporting digestive health and providing a sense of fullness.
Learn more about popcorn’s benefits.

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20. Kiwi

Fresh kiwi is a vibrant snack packed with vitamin C and naturally occurring serotonin, both of which may help reduce anxiety and improve sleep quality.
Enjoy sliced kiwi on its own for a refreshing treat, or mix it with low-fat yogurt for added creaminess and nutrition. Its sweet-tart flavor makes it a delightful way to end your evening.
Read more about kiwi and sleep.

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Conclusion

Mindful late-night snacking can be a powerful tool for reducing anxiety and supporting restful sleep. By choosing nutrient-dense options, you nurture both body and mind, making your evenings more peaceful.
Feel free to experiment with these snacks and discover which ones best suit your tastes and needs. If anxiety persists or interferes with daily life, consult a healthcare professional for personalized guidance and support.

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Disclaimer

This article is for general informational purposes only and is not a substitute for professional medical advice. Please consult your healthcare provider for personalized recommendations and guidance.

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