It's well after dark and your stomach is rumbling.

The challenge is figuring out what you can eat that's quick, tasty and won't cause you to pack on the pounds.
After all, there's growing scientific evidence that eating too late at night could make weight control harder.
Fortunately, if you're truly hungry, a small, nutrient rich snack under 200 calories is generally fine at night.
Some snacks even contain compounds that may help you sleep better.

 

Here are 15 excellent and healthy late night snack ideas.

 

1. Tart Cherries

Consider adding tart cherries or their juice to your late night snack options.
A few, small studies suggest that they may help you sleep better.
What's more, they have anti inflammatory benefits and may offer protection against inflammation related conditions like arthritis and heart disease.
In a recent study, a small group of older women with insomnia drank 8 ounces (240 ml) of 100% tart cherry juice or a placebo drink at breakfast and 1 - 2 hours before bedtime.
Tart cherries contain the sleep promoting hormone melatonin, but only a relatively small amount.
However, they also contain the phytochemical procyanidin B 2, thought to protect the amino acid tryptophan in your blood, which can be used to make melatonin.
An 8 ounce (240-ml) glass of 100% tart cherry juice or one third cup (40 grams) of dried tart cherries have around 140 calories.

 

2. Pistachios

Pistachios stand out among other nuts for their high levels of sleep promoting melatonin.
Though all plant foods are thought to naturally contain this substance, few have as much as pistachios.
One ounce (28 grams) of shelled pistachios, which is about a handful, has 160 calories and about 6.5 mg of melatonin.
For comparison, the amount of melatonin typically recommended to aid sleep is 0.5–5 mg.

3. Protein Smoothie

Smoothies are an easy and tasty way to sneak in protein rich milk before bed.
For example, blend 8 ounces (240 ml) of low-fat milk with 2/3 cups (110 grams) of frozen pineapple for a tropical treat with only around 160 calories.
What's more, milk is rich in tryptophan.
Your body uses this amino acid to make both serotonin and melatonin, which aid sleep.
Pineapple has been found to boost melatonin levels as well.

 

4.  Crackers and Cheese

Snacks that offer a balance of carbs and protein like whole grain crackers and cheese support consistent blood sugar levels.
From a sleep perspective, combining a carb rich food like crackers with a good tryptophan source like cheese helps make tryptophan more available to your brain.
This means that the compound can be used to make serotonin and melatonin, which aid sleep.
A serving of 4 wholewheat crackers (16 grams) and one stick of reduced fat cheddar cheese (28 grams) is around 150 calories.
The combo of protein from cheese and carbs from crackers supports steady blood sugar levels and the production of sleep supportive brain chemicals.
What's more, 4 crackers and 1 stick (28 grams) of reduced fat cheese pack only 150 calories.

 

 

5. Yogurt

Yogurt is an excellent source of calcium.

Long known for keeping your bones strong, this mineral has more recently also been linked to better sleep.
Yogurt, especially Greek yogurt, is also rich in protein, particularly casein.
Preliminary studies suggest that consuming casein protein at night may help reduce hunger the next morning.
If yogurt is your snack of choice, opt for plain and flavor it with unsweetened fruit, such as berries or peaches.
A 6 ounce (170-gram) container of plain, nonfat yogurt has 94 calories.
Mixing in a half cup (74 grams) of blueberries adds 42 calories.
Yogurt is a good source of protein, which helps curb hunger.

It's also rich in calcium, which has been linked to better sleep.

A 6-ounce (170-gram) container of plain, nonfat yogurt has only 94 calories.

 

 

6. Whole-Grain Wrap

Tortillas can be filled in any number of ways to satisfy late night hunger.
For a simple snack, warm one whole-grain tortilla, top it with hummus, unsweetened nut butter or sundried tomato spread, roll it up and enjoy.
A 6 inch (30gram) tortilla averages 94 calories.

Adding 1 tablespoon (15 grams) of hummus increases the number of calories by 25.
Chicken is a notable source of tryptophan, which is needed for making melatonin.
Dried cranberries supply melatonin as well.
A small, whole grain tortilla is a blank slate for a healthy late night snack, at only 94 calories.

Just add nutritious toppings or fillings, such as hummus and leftover chicken breast, and enjoy.

 

 

7. Edamame

Edamame, which are unripe, green soybeans, can be purchased fresh or frozen.
For a simple, late-night snack, toss fresh or thawed, shelled edamame with a bit of salt and pepper.
You don't even need to cook them.

A half cup (113-gram) serving has 150 calories.
Alternatively, you can buy dry roasted edamame, which is similar to fully mature, roasted soybeans.
One fourth cup (30 grams) has 130 calories.
Edamame is a good source of protein, which includes a notable amount of the amino acid tryptophan.
To help shuttle the tryptophan to your brain to make melatonin, pair the edamame with carbs.
Green soybeans, known as edamame, are a good source of protein, including the amino acid tryptophan.
Buy them fresh, frozen or dry roasted.

One half cup (113 grams) of fresh edamame has 150 calories, while dry-roasted edamame are higher in calories.

 

 

8. Strawberries and Brie

If you're looking for a large snack serving that doesn't pack a lot of calories, reach for fresh strawberries.
Strawberries are an excellent source of vitamin C and contain a notable amount of melatonin.
One cup (166 grams) of sliced strawberries has only 53 calories.
At that rate, you could enjoy two cups and still stay well below the recommended 200 calorie limit for late night snacks.
Alternatively, pair a cup (166 grams) of sliced strawberries with 1 ounce (28 grams) of brie.
The cheese adds 94 calories and about 6 grams of hunger satisfying protein.
Fresh strawberries are great when you want a visually satisfying, large serving for few calories.
Pairing them with brie provides protein to help satisfy hunger longer.
One cup (166 grams) of strawberries with a 1 ounce (28-gram) side of brie has only 147 calories.

 

 

9. Goji Berries

The red orange color of these sweet tart berries hints at their rich supply of antioxidants, including carotenoids.
Goji berries also contain a bit of melatonin, which may help you sleep.
More than 80% of people in the goji berry group reported improved sleep quality, and about 70% found it easier to wake up, while around 50% reported feeling less tired.
Larger, more rigorous studies are needed to confirm these sleep benefits, but goji berries are a simple, nutrient-rich snack, in any case.
One fourth cup (40 grams) of dried goji berries has 150 calories.
You can eat them like raisins or add them to trail mix or cereal.
Goji berries are an antioxidant rich snack, which may aid good sleep.
One fourth cup (40 grams) of these tasty, dried berries has only 150 calories.

 

 

10. Hot Cereal

Hot cereal isn't just for breakfast.

It's also a great way to wind down at night.

Hot, whole grain cereals like oatmeal are good sources of fiber.  
Plus, they're generally a healthier choice than cold, more refined products.

You can also think outside the box by turning cooked barley or whole grain rice into hot cereal with the addition of milk and toppings like cinnamon, nuts or dried fruit.
Besides satisfying your hunger, oats, barley and rice (especially black or red rice) are natural sources of melatonin.
One three quarter cup (175 grams) of cooked oatmeal made with water averages 124 calories.
Sprinkling it with 1 tablespoon (9 grams) of raisins adds 27 calories.
Just about any cooked whole grain can be combined with milk or other toppings for a healthy late night snack.
The melatonin in grains like oats and barley supports sleep, and a 3/4 cup (175 grams) of cooked oatmeal made with water only has 124 calories.

If you're truly hungry late at night rather than just bored or stressed eating a snack under 200 calories shouldn't tip the scales.