Jessie Inchauspé’s Warm Guide to Nighttime Snacks That Help You Sleep

Many of us snack after dark — during a film, while finishing work, or in a late conversation. French biochemist Jessie Inchauspé, known to many as the "Glucose Goddess," gently warns that these bedtime nibbles can quietly undermine both health and sleep when chosen poorly.

In a recent clip called "The Secret to Good Sleep," the bestselling author explains how sugary or highly processed treats — think ice cream, biscuits or crisps — can send your blood glucose soaring. Those rapid increases, followed by sharp falls, interfere with deep sleep and leave you feeling unrested or unexpectedly hungry the next morning.

Picture this: it’s 10pm and the urge to snack hits. Reaching for something sweet or fried may seem satisfying, but Jessie says these choices prompt your body to shift into digestion and sugar regulation mode instead of winding down. That metabolic activity can fragment sleep and make overnight repair less effective.

Her practical fix for late-night hunger is simple and comforting: opt for snacks that steady blood sugar. Jessie loves a spoonful of Greek yogurt stirred with a little peanut butter. The mix of protein and healthy fats keeps you fuller longer without triggering a sugar spike, helping your body stay calm through the night.

She also steers clear of biscuits and other processed evening snacks, noting their refined sugars, additives and unhealthy fats can disturb metabolism and sleep. Still, Jessie stresses balance: an occasional indulgence is fine, but people with diabetes or other medical conditions should consult their doctor before making changes.

Nutrition and sleep specialists back up the science: when pre-bed sugar surges occur, insulin rushes in to lower glucose, sometimes overshooting and causing energy drops that wake you at night. Repeated patterns like this can sap daytime energy, encourage weight gain, and raise cardiovascular risk over time.

Late-night cravings often come from long intervals between meals or too many sugary foods earlier in the day. To reduce those urges, experts advise regular, balanced meals rich in fiber, protein and healthy fats, along with staying hydrated and keeping a steady sleep-wake rhythm.

Jessie’s advice reflects her wider effort to demystify how food shapes blood sugar. Through social channels and her books she champions small, science-backed habits that blunt glucose spikes without resorting to strict diets, focusing instead on practical, sustainable choices.

Many readers and followers report better sleep, steadier energy and improved mood after adopting her modest swaps — choosing Greek yogurt, a handful of nuts or a small piece of cheese instead of sugary snacks at night.

The takeaway from Jessie Inchauspé is reassuring: you don’t have to ban late-night eating, but you can choose foods that help your body relax rather than rev it up. A settled stomach makes for a quieter night and a fresher morning.