French Biochemist Reveals Best Snacks for Late-Night Cravings That Don’t Harm Sleep

Many people enjoy eating late at night — while watching movies, working late, or chatting with friends. But according to French biochemist Jessie Inchauspé, this habit could be quietly hurting your health and sleep. Known worldwide as the “Glucose Goddess,” Jessie explains that the wrong kind of snack before bed can raise your blood sugar, disturb deep sleep, and make you feel more tired the next morning.

Jessie, who is also a bestselling author, shared in a recent video titled “The Secret to Good Sleep” that most people do not realize how late-night eating affects the body. When you eat sugary or processed food before bed — like ice cream, biscuits, or chips — your glucose (blood sugar) levels rise quickly. This causes a “glucose spike,” and when your sugar level suddenly drops again, it can interrupt your deep sleep. You may wake up feeling restless, exhausted, or even hungrier the next day.

She explained it with a simple example. Imagine it’s 10 PM, and you feel like having a snack before bed. Most people will choose something sweet or fried, thinking it will satisfy their hunger. But Jessie warns that these foods confuse your body’s natural rhythm. Instead of resting and preparing for sleep, your body starts working to digest sugar and fats. This disturbs your sleep cycle, making it harder for your brain and body to recover overnight.

So, what should you eat when you feel hungry late at night? Jessie recommends snacks that keep your glucose levels steady. Her favorite choice is Greek yogurt mixed with a little peanut butter. This combination is high in protein and healthy fats, which satisfy hunger without causing a sugar spike. You stay full longer, and your sleep remains peaceful.

Jessie also mentioned that she tries to avoid biscuits and other processed snacks in the evening. These foods often contain refined sugar, preservatives, and unhealthy fats that affect your metabolism and sleep quality. However, she also reminds people not to be too strict with themselves. “It’s okay if you sometimes want to eat that tub of ice cream,” she said, adding that life is about balance. But if you have diabetes or other health conditions, you should be extra careful and talk to your doctor before changing your eating habits.

Experts agree that glucose levels play a big role in how well we sleep. When sugar spikes happen before bedtime, your body releases insulin to bring the sugar level down. This can lead to sudden drops in energy, making you wake up during the night. Over time, this pattern can increase tiredness, weight gain, and even raise the risk of heart disease.

Health specialists also say that late-night cravings are often linked to long gaps between meals or eating too many sugary foods during the day. To reduce these cravings, try eating balanced meals with enough fiber, protein, and healthy fats. Drinking enough water and keeping a regular sleep schedule can also help your body stay stable.

Jessie’s advice connects to her larger mission of helping people understand how food affects blood sugar. Through her social media and books, she shares easy ways to manage glucose levels without strict dieting. Her approach is based on scientific research and focuses on simple habits like eating balanced meals, avoiding sugar spikes, and listening to your body’s natural hunger signals.

Many people have found her tips helpful in improving not only their sleep but also their energy levels and mood. By choosing healthier snacks — like Greek yogurt, nuts, or even a small piece of cheese — you can enjoy your nights without guilt and wake up feeling fresh the next day.

The key message from Jessie Inchauspé is simple: you don’t need to stop eating at night, but you do need to eat smart. Pick foods that help your body relax, not ones that make it work harder. A calm stomach means a calm night, leading to better rest and a healthier tomorrow.