15 Healthy Bedtime Snacks That Support Better Sleep

Eating in the evening has health benefits when you choose nutritious snacks. Certain snacks can improve your sleep and stabilize your blood sugar.

Tart cherries contain melatonin, a hormone made in the brain that helps manage the body’s sleep-wake cycles. They are also rich in antioxidants and anti-inflammatory compounds that can promote a restful night’s sleep.

Drinking tart cherry juice before bed may have beneficial effects on sleep.

Kiwis contain melatonin and serotonin, which are hormones essential for the sleep-wake cycle. They’re also rich in antioxidants, including vitamins C and E, which help reduce inflammation often associated with poor sleep.

Kiwi is low in calories, but its high fiber content can help keep you full throughout the night. One cup of sliced ​​kiwi provides 110 calories with 5 grams of fiber.

Oatmeal is a great way to get complex carbohydrates and plant-based proteins. Half a cup provides 4.5 grams of fiber and about 5 grams of protein, which helps keep you full throughout the night and promotes quality sleep.

Apple slices can make a great late-night snack, especially when combined with nut butter. Apples are a rich source of fiber, while almond butter provides protein and healthy fats.

Apples are gentle on your digestive system, reducing the risk of nighttime digestive discomfort. The satisfying crunch of a crisp apple combined with the smooth, creamy texture of almond butter helps satisfy hunger and cravings before bed.

A small cup of plain fat-free Greek yogurt drizzled with honey can offer protein and help satisfy sweet cravings without the excessive calories of many desserts. Yogurt also contains tryptophan, an amino acid that helps produce serotonin and melatonin.

Adding a drizzle of honey can increase the impact of tryptophan on the brain.

Combine a serving of whole-grain crackers for fiber with an ounce of cheddar cheese for protein.

The satisfying crunch of the crackers complements the soft texture of the cheese, making for a pleasant snack that satisfies hunger and contributes to your nutritional needs.

Bananas are nutrient-rich carbohydrates that can prevent muscle cramps. Peanut butter provides protein and healthy fats. Fats take longer to digest, making you feel fuller at night.

Cottage cheese is an excellent source of protein, with almost 12 grams of protein per 4-ounce serving. It is particularly rich in casein, a slow-digesting milk protein.

Tossing a handful of berries into cottage cheese adds a touch of sweetness and creates a satisfying, nutrient-rich snack for the end of your day. Berries are low in calories but high in vitamins, antioxidants and fiber, which can support overall health.

Unsalted or low-sodium mixed nuts can be a great nighttime snack choice because of their magnesium and healthy fat content. Including nuts in a balanced diet offers many health benefits, such as improved digestive health.

Many nuts, like almonds and walnuts, are rich in tryptophan and melatonin. Both can support a healthy sleep-wake cycle, especially when you eat them before bed.

A protein-rich smoothie can combine protein with other essential nutrients to satisfy hunger and promote quality sleep.

Adding protein-rich ingredients like Greek yogurt or whey protein powder is a convenient and effective way to increase protein content.

Whole wheat wraps are a great source of complex carbohydrates and fiber. Both regulate blood sugar and satisfy hunger.

Hummus is rich in plant-based proteins. Adequate sleep and enough protein are essential for muscle tissue repair. Your body needs these amino acids to regenerate and maintain bone, fat and muscle tissue.

Pumpkin seeds are an excellent source of magnesium and tryptophan, which are associated with better sleep. A 1-ounce serving of pumpkin seeds provides 168 micrograms of magnesium, or 40% of the daily value (DV).

Magnesium deficiency can affect sleep quality. However, more studies are needed to understand the role of magnesium in sleep.

Pumpkin seeds also contain healthy fats and protein to satisfy hunger throughout the night.

Edamame (fresh, unripe soybeans) is rich in isoflavones. This compound is very similar to estrogen in humans, which plays an important role in sleep. Consuming more isoflavones can improve your sleep quality and duration.

Chia seeds are rich in alpha-linolenic acid (ALA), which may help improve sleep, reduce depressive symptoms, and fight inflammation.

ALA is an essential fatty acid, so your body cannot produce it. You need to get ALA from the food you eat. Many people do not meet their ALA needs.

To make chia seed pudding, you can combine chia seeds with milk or a dairy-free alternative and let them soak until a gel-like consistency forms. You can enjoy it on its own or add yogurt, berries or flax seeds to increase its nutritional value and promote a good night’s sleep.

Chamomile tea is renowned for its calming properties and sedative effects, which many experts attribute to its apigenin content.

Apigenin is a natural compound that attaches to certain parts of the brain and helps slow down body movements. It has been used to help treat sleep disorders and relieve anxiety.

Chamomile tea is also naturally caffeine-free, so it’s less likely to disrupt your body’s natural sleep cycle.