Sometimes you don’t need strict bedtime routines or fancy sleep supplements—just the right snacks. Yup, what you eat before bed might be the secret to deeper and more restful sleep. These 10 snacks are packed with sleep-friendly ingredients that will help you ease into dreamland.
10. Nuts
Just a small of handful of nuts and seeds can be an excellent snack because they contain sleep-promoting nutrients. Pistachios, especially raw ones, contain significant amounts of melatonin, which helps promote better sleep quality. Walnuts also contain a fair amount of melatonin plus antioxidants that can prevent cell damage.
9. Cherry Juice
According to the Sleep Foundation, tart cherry juice’s positive effect on sleep could be linked to its tryptophan and melatonin content. Tryptophan is an amino acid that helps the body produce melatonin. Here’s a little warning, though: choose a cherry juice without added sugar, so you won’t inadvertently cause weight gain.
8. Tuna Cucumber Bites
Tuna also contains the sleep-promoting amino acid, tryptophan. Meanwhile, the cucumber adds freshness and crunch, plus additional hydration. The combination is light enough for a quick snack before bedtime. Aside from tuna, some foods that are rich in tryptophan include shrimp, eggs, and crab.
7. Overnight Oats
Overnight oats also make a great option for a bedtime snack that won’t spike blood sugar levels. Oats are a complex carb that can help tryptophan reach your brain, where it converts into sleep-promoting serotonin. The slow-releasing energy from oats also helps prevent hunger pangs that might wake you up in the middle of the night.
6. Scrambled Eggs
Scrambled eggs are packed with vitamin D, which is involved in melatonin production, as well as maintaining muscle health and strength. Additionally, the protein from egg helps you feel satisfied without feeling overly full. The best part? It’s so easy to whip up! Just crack, whisk, and cook; the entire process takes less than five minutes!
5. Almond Butter Crackers
Aside from pistachios and walnuts, almonds also contain natural melatonin and also tryptophan. Meanwhile, the crackers provide carbs that help these sleep-promoting compounds reach your brain more effectively. Almond butter also comes with healthy fats that help slow digestion and reduce digestive stress like bloating and acid reflux.
4. Yogurt
Sometimes, all you need is a simple snack like yogurt. It’s rich in probiotics that improve gut health, which research suggests may influence sleep quality. The calcium content also helps with melatonin production. To avoid added sugars that could interfere with your sleep, choose plain unsweetened yogurt and consider adding honey or berries for natural sweetness.
3. Kiwi Slices
Kiwi is a natural sleep aid for a variety of reasons. This fruit is surprisingly high in serotonin, which helps regulate your sleep-wake cycle. Kiwi also contains other sleep-friendly nutrients like vitamin C and magnesium, which reduces stress and relaxes muscles and nerves, respectively. These are all foundations of better and deeper sleep.
2. Protein Smoothie
Protein smoothie, when made with the right ingredients, can support relaxation and sleep. Go for protein-rich foods like Greek yogurt, nut butters, or milk, as they also contain tryptophan. Adding a bit of healthy fat and fiber to your smoothie can ensure stable blood sugar levels all night long.
1. Peanut Butter Banana Bites
For the number one spot, we have peanut butter banana bites made with peanut butter and Greek yogurt swirled together and then sandwiched between sliced bananas. The peanut butter contains tryptophan, while the yogurt contains probiotics for gut health. And the bananas? They’re loaded with magnesium, making them a natural muscle relaxer.