One of the most frequent questions I am asked is what can I eat if I get hungry in the middle of the night. The best thing to do is to try to get back to bed without eating anything...that way you don't form a bad habit or a routine for your body. Another option would be a small protein shake. The key is to do as little harm as possible and get back to bed.
Did you know that milk, oatmeal, and bananas contain trace amounts of melatonin, the send-me-to-sleep hormone. So another option could be a small combination of these three ingredients. A packet of oatmeal with milk topped off with a slice of banana. Make sure you stay focused and only eat in the late evening if you are hungry.