Food plays a direct role in sleep quality because certain nutrients help regulate the hormones and chemicals that control your sleep-wake cycle. Choosing the right snack can help you fall asleep faster, reduce nighttime wake-ups, and improve the depth of your sleep. Let’s look at five of the best bedtime snacks, backed by science, and why they work.
Bananas with Almond Butter
There’s a reason bananas are called nature’s energy bar, but they’re also a powerful sleep snack, especially when paired with almond butter. Bananas contain potassium and magnesium, minerals that act as natural muscle relaxants, easing tension and promoting a feeling of calm. They are also a good source of carbohydrates, which assist in a crucial process: they help your body absorb tryptophan, an amino acid that the brain uses to create serotonin and melatonin, the hormones that regulate your sleep cycle.
Adding a spoonful of almond butter enhances this effect. Almonds provide healthy fats, protein, and more magnesium, making the combination filling without being heavy. The balance of carbohydrates, protein, and fat keeps your blood sugar stable, preventing the sudden drops in glucose that can cause you to wake up in the middle of the night.
Greek Yogurt with Pumpkin Seeds and Cherries
This combination feels indulgent but is secretly a perfect sleep aid. Each ingredient offers unique benefits that work together to promote rest.
- Greek Yogurt: Provides a source of casein protein, which digests slowly, giving your body a steady supply of energy and protein throughout the night. It also contains tryptophan, which, as we know, is a precursor to serotonin and melatonin.
- Pumpkin Seeds: These tiny seeds are packed with magnesium and tryptophan, making them one of the most powerful plant-based sleep boosters. [4]
- Tart Cherries: One of the few foods that naturally contain melatonin, the hormone that directly regulates your internal clock and signals to your body that it’s time to sleep. A 2018 study found that adults who drank tart cherry juice experienced improved sleep duration and efficiency. [6]
Together, this trio also supports your gut microbiome thanks to the yogurt’s probiotics. A healthy gut is linked to better sleep quality, as it plays a role in producing neurotransmitters that affect mood and rest.
Kiwi
Kiwis might look unassuming, but they are one of the most studied fruits when it comes to sleep. They naturally contain both melatonin and serotonin, which are vital for regulating sleep cycles and promoting feelings of calm.
A clinical study, published in the Asia Pacific Journal of Clinical Nutrition, found that people who ate two kiwis one hour before bed every night for four weeks experienced significant improvements. They fell asleep 42% faster, slept 35% longer, and woke up less often during the night.
Kiwi is also rich in antioxidants like vitamin C and carotenoids, which may help reduce oxidative stress, a factor linked to poor sleep. [9] This makes it a simple, low-calorie, and nutrient-packed option for your nightly routine.
Oatmeal
Oatmeal isn’t just for breakfast, it’s an excellent bedtime snack, too. Oats are a natural source of melatonin and magnesium, both of which are essential for falling and staying asleep.
Oats are also a high-fiber, complex carbohydrate, which promotes the release of insulin. This process helps move tryptophan from your bloodstream into your brain, where it’s converted into serotonin and melatonin. This action helps to calm your mind and body, priming it for rest. Eating complex carbs also helps to stabilize your blood sugar overnight, preventing the “crash and wake” effect that can happen with sugary snacks.
A Handful of Nuts
Nuts like pistachios, almonds, and walnuts are among the richest food sources of melatonin. They’re also packed with magnesium, zinc, and healthy fats, which support muscle relaxation and steady overnight energy.
Pistachios, in particular, contain significant amounts of melatonin compared to other plant foods. The combination of melatonin and magnesium in nuts makes them a powerful tool for promoting rest. Because they are calorie-dense, a small handful is enough; too many can lead to digestive discomfort at night.
Timing and Foods to Avoid
Even the healthiest bedtime snack can backfire if eaten too close to lights-out. Nutritionists recommend finishing your snack 1 to 3 hours before bed to give your body time to digest. This window allows the nutrients to circulate while avoiding the discomfort of a full stomach, which can lead to indigestion or acid reflux.
Just as some snacks promote sleep, others can sabotage it. Be sure to avoid:
- Caffeine: Found in coffee, black tea, and energy drinks, its stimulant effects can last for up to 8 hours.
- Alcohol: While it may make you feel drowsy, it disrupts your sleep architecture, especially REM sleep, and can cause you to wake up early.
- Spicy or acidic foods: These can trigger indigestion or heartburn, especially when you lie down.
