Eggs are a versatile, nutrient-rich food enjoyed worldwide and safe to eat at night when prepared thoughtfully.

A large egg provides about 6 grams of high-quality protein with all nine essential amino acids, supporting muscle repair,

hormone balance, and immune health. They’re also low in calories (70–80 each) yet rich in vitamin D for bones and immunity,

vitamin B12 for nerve and blood function, selenium for antioxidant protection, and choline for memory and brain health.

Eggs contain tryptophan, an amino acid that helps the body produce serotonin and melatonin, which regulate mood and sleep.

Pairing eggs with complex carbs, like whole-grain toast or sweet potato, can boost tryptophan absorption and improve sleep quality.

However, high-protein foods digest slowly, so people with reflux or sensitive stomachs may feel discomfort if eggs

are eaten too close to bedtime. Light cooking methods—boiled, poached, or scrambled—are easier to digest than fried or greasy preparations.

Food safety is essential: refrigerate below 40°F (4°C), cook until yolks and whites are firm, and avoid raw or undercooked eggs, especially

for pregnant women, children, and older adults. In moderation, 1–2 eggs paired with light, fiber-rich foods make a balanced, satisfying nighttime snack.