7 Nutritious Bedtime Snacks to Help You Sleep Better


Bedtime snacks to help you sleep can be a valuable addition to your nightly routine, as they provide essential nutrients that promote relaxation and improve overall sleep quality. In this comprehensive guide, we will explore various nutrient-rich options such as almonds, bananas, and tart cherries that are known for their magnesium, potassium, and melatonin content.

We'll also delve into protein-packed choices like trail mix and tofu-based dishes which support overnight muscle repair. Additionally, the importance of sleep-friendly beverages such as herbal teas containing apigenin goji passionflower or warm milk will be discussed.

Furthermore, we'll examine foods that may hinder your ability to fall asleep faster by disrupting digestion or causing discomfort during the night. Finally, establishing a healthy bedtime routine is crucial in promoting restful slumber; therefore we will share some tips on limiting screen time and incorporating meditation practices before bed.

Incorporating these bedtime snacks to help you sleep along with other helpful habits can lead to improved nighttime rest and overall well-being. So let's dive in!


Nutrient-Rich Bedtime Snacks

Choosing the right bedtime snack is essential for a good night's rest. Opting for foods rich in essential nutrients like magnesium, potassium, fiber, carbs, vitamins, minerals, serotonin or melatonin can promote sound sleep. Some recommended snacks include peanut butter on whole-grain toast and oats with berries.

Almonds and Bananas as Sources of Magnesium and Potassium

Magnesium plays a crucial role in regulating our sleep cycle by helping to relax muscles and calm nerves. Almonds are an excellent source of this mineral; consuming a handful before bed may help you fall asleep faster. Additionally, bananas contain both magnesium and potassium which work together to support muscle relaxation.

Tart Cherries for Their Melatonin Content

Tart cherries have been found to contain natural melatonin, a hormone that regulates sleep-wake cycles. Consuming tart cherry juice or dried tart cherries as part of your bedtime snack may help improve overall sleep quality.

  • Peanut Butter on Whole-Grain Toast: The combination of complex carbohydrates from the toast and healthy fats from peanut butter make this snack satisfying while promoting better sleep.
  • Oats with Berries: Oats are high in fiber which helps keep you full throughout the night while also providing slow-releasing energy during your slumber. Adding antioxidant-rich berries enhances flavor without adding excess sugar.
  • Banana-Almond Smoothie: Blend a banana with almond milk and a handful of almonds for a delicious, sleep-promoting smoothie.
  • Tart Cherry Yogurt Parfait: Layer Greek yogurt with dried tart cherries and granola for an easy-to-make bedtime snack that helps support restful sleep.

Incorporating these nutritious snacks into your bedtime regimen could lead to better sleep quality. Remember to consume them in moderation and avoid overeating before bed, as this may cause discomfort or indigestion.

Protein-Packed Options for Overnight Muscle Repair

If you're looking to support muscle repair and growth while you sleep, incorporating protein-packed snacks into your bedtime routine is a smart move. Protein not only helps rebuild and strengthen muscles but also keeps you feeling full throughout the night, preventing any hunger-induced disruptions in your slumber.

Trail Mix with Cashews, Dried Cranberries, and Almonds

A delicious and nutritious option is a homemade trail mix that combines cashews, dried cranberries, and almonds. This combination provides an excellent source of protein along with healthy fats from the nuts. The natural sweetness of the dried fruit adds flavor without spiking blood sugar levels before bed. You can find an easy trail mix recipe here.

Tofu-Based Dishes

For those who prefer savory options or follow a plant-based diet, tofu dishes make great bedtime snacks as well. Tofu is rich in protein as well as calcium which contributes to better sleep quality by aiding muscle relaxation. Try whipping up some tofu scramble, or enjoy it marinated in soy sauce and lightly pan-fried.

In addition to these tasty treats, yogurt serves as another excellent choice for promoting overnight muscle repair due to its high content of calcium, protein,vitamin B6 & B12,and magnesium - all essential nutrients that contribute to sounder sleep.

  • Magnesium: This mineral helps relax muscles and nerves, making it easier to fall asleep. You can find magnesium in yogurt as well as other foods like spinach, pumpkin seeds, and almonds.
  • Vitamin B6 & B12: These vitamins play a crucial role in the production of serotonin - a neurotransmitter that regulates sleep patterns. Foods rich in these vitamins include yogurt, fish, poultry, and eggs.

To reap the benefits of these protein-packed bedtime snacks for overnight muscle repair and better sleep quality,establishing healthy habits, such as maintaining a consistent sleep schedule and creating a relaxing bedtime environment is key.

Sleep-Friendly Beverages

For those who prefer beverages over food items at bedtime, soothing herbal teas rich in apigenin, goji, and passionflower can help improve overall sleep quality. It is important to avoid caffeinated drinks, spicy or heavy foods, and simple sugars before bed. A warm beverage may be the best choice to soothe anxiety and prevent insomnia.

Herbal Teas Containing Apigenin, Goji, and Passionflower

Chamomile tea, for example, contains apigenin - a compound that binds to specific receptors in your brain which may decrease anxiety and initiate sleep. Melatonin, a hormone responsible for regulating our sleep-wake cycle, is found in high concentrations within goji berries. Adding dried goji berries to herbal tea can further enhance its sleep-promoting effects. Passionflower tea has been found effective in improving sleep quality, as it increases levels of gamma-aminobutyric acid (GABA) - a neurotransmitter that reduces activity in the central nervous system.

Warm Milk as an Alternative

If you're not a fan of herbal teas or looking for something more filling before bed, warm milk can be an excellent alternative. Tryptophan, an amino acid that aids in the production of serotonin which has a role in inducing calm and better slumber, is found in milk. Moreover, the warmth of the milk can provide a comforting sensation, further aiding in relaxation. For those who are lactose intolerant or looking for non-dairy options, nut and soy milks offer magnesium and calcium to promote restful sleep.

Foods to Avoid Before Bedtime

Eating too close to bedtime might keep us awake, according to State University of New York Upstate Medical in Syracuse. For optimal sleep, it is best to consume only a light snack rather than a full meal before bed. Consuming certain edibles and drinks may prevent the acquisition of necessary nourishment essential for a good night's rest.

High-Sugar Cereals Detrimental to Nightly Sleep Habits

Consuming high-sugar cereals before bed may cause blood sugar levels to spike, leading to disrupted sleep patterns. Instead, opt for healthier alternatives like whole-grain toast or oatmeal with natural sweeteners such as honey or barley grass powder.

Spicy and Heavy Meals Disrupt Digestion

Spicy meals can cause heartburn or indigestion which may disrupt your sleep. Additionally, heavy meals rich in fats take longer time for digestion causing discomfort during bedtime. It is best advised sticking with lighter options like yogurt mixed with fruits or nuts when hunger strikes at night.

Beware of certain sodas and chocolate as they contain caffeine that stimulates the nervous system making it difficult for you fall asleep. Foods high in sodium should also be avoided since they increase thirst which could lead you waking up frequently throughout the night due dehydration issues.

In addition tomato-based dishes like pasta sauce pizza ketchup known trigger acid reflux symptoms worsening nighttime heartburn further impacting quality rest Therefore try incorporating more soothing ingredients into evening snacks help promote relaxation induce better slumber

Coffee & Energy Drinks: A No-No Before Bedtime

  • Coffee: The caffeine content found in coffee can make falling asleep difficult and even lead to insomnia. It is advisable to avoid coffee consumption 4-6 hours before bedtime in order to promote healthy sleep.
  • Energy Drinks: These beverages are packed with caffeine, sugar, and other stimulants that can interfere with your sleep cycle. For a lift of energy throughout the day, try healthier options such as herbal teas or nutritious snacks instead.

Maintaining a healthy diet plays a crucial role in promoting sound sleep. By avoiding these foods and incorporating nutrient-rich options into your evening routine, you'll be well on your way to achieving better rest each night.

Establishing a Healthy Routine

Scientists have discovered that diet can influence sleep quality, with consumption of produce, whole grains, and unsaturated fats being associated with improved rest. It's important to establish a healthy routine for your bedtime snacks so that cookies and milk can fit right into your mid-night munchies without causing any disruptions.

Limiting Screen Time and Electronics Use

Research suggests that limiting screen exposure before bed is crucial for promoting relaxation and inducing sleep. The light emitted from gadgets like smartphones, tablets, or laptops can disrupt the production of melatonin - a hormone responsible for controlling our sleep-wake cycle. To improve your chances of falling asleep faster and enjoying deeper restorative slumber throughout the night, consider setting aside at least 30 minutes before bedtime to unwind without screens.

Incorporating Meditation into Bedtime Routine

Meditation has been shown to help people fall asleep more easily, reduce nighttime awakenings, increase total sleep time, and enhance overall well-being. By regularly incorporating meditation into your bedtime routine, even just for five minutes a session, you can foster relaxation both mentally and physically after a long day. Some popular types of meditation include mindfulness practices like focusing on breath awareness or body scanning techniques designed specifically for encouraging relaxation.

  • Create an inviting environment: Make sure your bedroom is clean & clutter-free; adjust room temperature, lighting, and noise levels to your preference.
  • Establish a consistent sleep schedule: Going to bed and waking up at the same time every day can help regulate your internal clock for better sleep quality.
  • Avoid stimulants before bedtime: Limit caffeine intake in the evening and avoid nicotine or alcohol close to bedtime as they can disrupt sleep patterns.

Incorporating these tips into your daily routine along with consuming nutrient-rich bedtime snacks will contribute significantly towards improving both the quality and duration of your nightly rest.

Additional Sleep-Promoting Foods

In addition to the already discussed sleep-promoting foods, there are other options with essential nutrients that can help one achieve a good night's rest. These foods contain essential nutrients like fiber, carbs, vitamins, minerals, serotonin or melatonin which contribute to a restful night.

Barley Grass Powder and Honey as Natural Sweeteners

Barley grass powder is an excellent source of vitamins and minerals that aid in relaxation and overall well-being. Adding this natural sweetener to your bedtime snack can provide additional benefits for sound sleep. Similarly, honey has been found to have soothing properties that may improve sleep quality when consumed before bed.

Chickpeas, Walnuts, and Kale for Their Nutrient Content

  • Chickpeas: Rich in protein and fiber with a good amount of magnesium - a mineral known for its calming effects on the nervous system - chickpeas make an ideal bedtime snack option. You could try incorporating them into dishes like hummus or roasted chickpeas.
  • Walnuts: A great source of healthy fats along with melatonin - walnuts not only support heart health but also play a role in promoting better sleep patterns. Enjoy them raw or add them to your favorite trail mix recipe.
  • Kale:This leafy green vegetable is packed with nutrients such as calcium which helps regulate our body's production of melatonin - the hormone responsible for inducing drowsiness at nightfall- making it another food choice for better sleep. You can add kale to your dinner salad or blend it into a smoothie.

Other sleep-promoting foods to consider include white rice, pretzels, oatmeal, popcorn, watermelon and kiwi - all of which can be incorporated into your bedtime snack routine for improved rest while providing essential nutrients. Including these nutrient-rich snacks as part of your nightly regimen may enhance the caliber of your sleep while furnishing vital nourishment needed for general wellness.

FAQs in Relation to Bedtime Snacks to Help You Sleep

Does a Bedtime Snack Help You Sleep?

Yes, certain nutrient-rich bedtime snacks can help improve your sleep quality. Snacks containing magnesium, potassium, and melatonin are known to promote relaxation and support healthy sleep patterns. Examples include almonds, bananas, tart cherries, and trail mix with cashews.

What Are the Benefits of Bedtime Snacks?

The benefits of consuming healthy bedtime snacks include promoting relaxation, supporting muscle repair during sleep due to protein content in some options like tofu-based dishes or almonds. Additionally, they can contribute to maintaining stable blood sugar levels overnight.

What Foods Can You Eat at Night to Help You Sleep?

Foods that aid in better sleep include:

  • Magnesium-rich foods: Almonds and bananas
  • Melatonin-containing fruits: Tart cherries
  • Nutrient-dense trail mix: Cashews, dried cranberries & almonds
  • Sleep-friendly beverages: Herbal teas with apigenin, goji, passionflower or warm milk

What Is the Best Food to Snack on Before Bed?

The best bedtime snacks are those that contain essential vitamins and minerals that promote relaxation and help you fall asleep faster. Some of the best options include:

  • Tart cherry juice: Contains melatonin, which helps regulate sleep patterns
  • Peanut butter: Rich in magnesium and protein, which promote muscle relaxation and repair
  • Dark chocolate: Contains serotonin, which helps regulate sleep patterns
  • Herbal teas: Chamomile, lavender, and valerian root teas are known to promote relaxation and improve sleep quality
  • Warm milk: Contains tryptophan, which helps increase melatonin production and promote relaxation

It is important to avoid energy drinks, spicy foods, and foods high in sugar or caffeine before bedtime as they can interfere with your sleep quality.


Resting soundly at night is essential for our physical and emotional health. Incorporating healthy bedtime snacks into your routine can help promote better sleep quality. Nutrient-rich options like almonds, bananas, tart cherries, and herbal teas can aid in relaxation and improve the natural production of melatonin.

Protein-packed snacks like trail mix or tofu-based dishes can also assist with overnight muscle repair. It is important to avoid high-sugar cereals and heavy meals before bed to ensure proper digestion. Establishing a healthy routine that includes limiting screen time and incorporating meditation can further enhance the benefits of these sleep-promoting foods.

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