How one cozy snack became my secret to better sleep (and a flatter glucose curve)
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I used to think eating before bed was a guaranteed ticket to weight gain and wild blood sugar swings. For years, I’d brush my teeth right after dinner, clench my jaw through the night cravings, and proudly tell myself I was doing the “disciplined” thing. But deep down? I was just hungry, a little irritable, and—ironically—not sleeping that well.
That all changed when I stopped fighting my nighttime hunger and started working with it.
It started with one night I couldn’t fall asleep
You know those nights where your stomach won’t stop growling and your brain is buzzing with random to-do lists from 2009? That was me. After tossing and turning for over an hour, I got out of bed, opened the fridge, and spotted a forgotten little container of cottage cheese.
Out of sheer desperation and very low expectations, I added a small spoon of almond butter on top (because why not?), sprinkled some cinnamon, and ate it while leaning against the counter. It was weirdly satisfying. Not heavy, not sweet, not salty—just enough.
But here’s the surprising part: I slept like a rock that night. And when I checked my continuous glucose monitor (CGM) the next morning? No spike. Just a calm, steady curve.
So I started experimenting with bedtime snacks
Nothing fancy. Just small, protein-forward combos that wouldn’t send my blood sugar on a rollercoaster. Here’s the pattern I noticed:
• A small, balanced bedtime snack helped me fall asleep faster.
• I woke up less during the night.
• My morning glucose readings were actually more stable.
It felt totally backwards from everything I had believed.
Turns out, a tiny bit of slow-digesting protein and fat can prevent the blood sugar dip that wakes some people around 2-3 AM. And when I stopped white-knuckling my way through nighttime hunger, I started waking up more refreshed—and less obsessed with breakfast the moment my eyes opened.
My go-to bedtime snack: High-protein cottage cheese & almond butter
Here’s the exact combo that became my sleep superhero:
🧀 Good Culture Low-Fat Cottage Cheese
• Packed with casein protein (slow-digesting)
• No weird additives
• Mild flavor—makes it easy to dress up
🥄 Barney Bare Smooth Almond Butter
• Just almonds—no sugar, no palm oil
• Super smooth and drizzly (key for mixing in)
• Adds healthy fats and keeps me full longer
🌿 Simply Organic Cinnamon
• Adds natural sweetness without sugar
• Cinnamon may even support blood sugar balance
• Smells like comfort
I just mix a few spoonfuls of cottage cheese with a teaspoon of almond butter and a sprinkle of cinnamon. That’s it. It takes under 60 seconds, no heating, no dishes (if I eat it straight out of the cup—no shame), and I can actually look forward to it.
Some nights, I change it up
Because yes, variety matters. Here are a few other bedtime snack combos that have worked wonders without spiking my glucose:
1. Hard-boiled egg + Babybel Light Cheese
• Quick, protein-packed, and satisfying
• Doesn’t require a fridge raid if I prep ahead
Babybel Light on Amazon
2. Two-ingredient protein pancakes
• Made with one egg + 2 tbsp Birch Benders Protein Pancake Mix
• I make a mini one and top with almond butter or Greek yogurt
3. Plain Greek Yogurt + Nut Butter + Cinnamon
• Similar to cottage cheese vibe, just a bit tangier
I use:
• NuttZo Power Fuel Seven Nut & Seed Butter
What I learned after a few weeks
1. I sleep better when I’m not slightly hungry.
It’s not about eating a meal—it’s about quieting that low-grade hunger that my body used to try ignoring.
2. My CGM data confirmed it.
Flat curves all night. No 2 AM drops. No random early morning spikes from stress hormones.
3. I don’t “need” breakfast the moment I wake up anymore.
I still eat breakfast, but I feel calm, not ravenous.
4. I stopped fearing food after 7 PM.
This was a mental shift. For so long, I believed late eating = weight gain. But it’s what you eat and how much—not the clock—that matters.
Who this works for (and who it might not)
If you’re:
• Working on glucose control
• Waking up during the night or too early
• Having late-night cravings that sabotage your sleep
• Trying to build muscle or avoid muscle breakdown overnight
…this kind of snack might be exactly what your body is asking for.
But if you’re already eating a big dinner at 9 PM or find that eating before bed triggers heartburn, this may not be your thing. Listen to your body. This isn’t a rule—it’s a tool.
Real talk: It’s not about perfection
There are still nights when I grab a handful of chocolate chips at 10:30 PM and call it a “snack.” But when I stick with my cottage cheese + almond butter + cinnamon combo, I genuinely feel better. Calmer. More settled. Like my body says “thank you” instead of “what did you just do to me?”
And knowing I can snack before bed and support my glucose is weirdly freeing. It made food feel less like a trap and more like an ally.
The bottom line
If you’ve been lying in bed hungry, fighting cravings, or wondering why your CGM looks like a mountain range overnight, try a small, protein-rich bedtime snack. You don’t have to go big. You don’t even have to cook.
Just something simple. Something cozy. Something that tells your body, “Hey, you’re safe. You’re fed. Let’s rest now.”
And hey—maybe it starts with a spoon and a sprinkle of cinnamon.
P.S. I’ve linked all my go-to Amazon products above, so if you want to give this a try without wandering the grocery store aisles, they’re just a click away.
Happy snacking. Sweet dreams. Flat curves.
Be Inspired..!! 
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