Best Snacks for a Good Night’s Sleep (2024)

FAQs

Best Snacks for a Good Night’s Sleep? ›

Kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. Avoid caffeine, alcohol, and heavy meals before bedtime for healthier sleep patterns. Nutrition and sleep are connected, but a balanced diet will not benefit your sleep if you have poor bedtime habits.

Kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. Avoid caffeine, alcohol, and heavy meals before bedtime for healthier sleep patterns. Nutrition and sleep are connected, but a balanced diet will not benefit your sleep if you have poor bedtime habits.

“Other tree nuts, like walnuts, pistachios, and cashews [also] offer good amounts of melatonin and magnesium,” says Van Buskirk. Oatmeal may be a popular breakfast food, but if you're looking to promote better sleep, oats may make an excellent bedtime snack, too.

Take a melatonin supplement

Melatonin is a key sleep hormone that tells your brain when it's time to relax and head to bed. Melatonin supplements are an extremely popular sleep aid and may help you fall asleep faster.

One study found that consumption of pineapple, oranges, and bananas. View Source increased melatonin production about two hours later. Kiwis have also been shown to have some sleep-inducing properties. In one study, adults with self-reported sleep problems were instructed to eat two kiwis an hour before bedtime.

Melatonin (found in dairy and cherries) makes you sleepy, potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation. Furthermore, many herbs, often found in teas like chamomile and mint are considered sleep inducing, while the dairy in warm milk is effective as well.

Alcohol, caffeine, and fatty, spicy, or sugary foods can keep you awake at night. Some of these foods, especially those high in caffeine and sugar, can keep you energized. Other foods, such as fatty or spicy foods, cause indigestion that makes it hard to fall asleep.

Some foods and beverages contain natural compounds, such as melatonin20 or tryptophan,21 that can help you sleep. Foods that might help you sleep better include turkey and other poultry, eggs, fish, nuts, beans, milk, oats, tart cherries, kiwi, soy beans, and chamomile tea.

What drink helps sleep? ›

“Sweeten oatmeal with berries for a fiber-rich, sweet bedtime snack that will produce a gradual rise and fall in blood sugar while you snooze.” It's also a good idea to add a handful of walnuts to boost your omega-3 fatty acids and protein, plus they can help prevent blood sugar levels from dropping too low.

Peanut butter has many nutritional benefits. Eating a small amount of peanut butter as part of a healthy snack before bed may help improve sleep quality and prevent overeating and weight gain the following day. Peanut butter is a nutrient-dense, high-calorie food containing vitamins, minerals, protein, and fiber.

Another healthy option that can help you sleep well? Fruit. Bananas, oranges, pineapple, and tart cherries are all fruits that have melatonin. If you'd rather eat fruit with less sugar, avocados are a good choice.

Dairy products are particularly good at helping insomnia because they are a source of both calcium and tryptophan. Dark leafy greens such as spinach are also a good source of calcium, not to mention magnesium, a powerful mineral that acts as a natural relaxant and aids deep sleep.