Healthy Bedtime Snacks

Choosing nutrient-rich snacks like fruits, nuts, and seeds can help with sleep. Bedtime snacks should contain balanced protein and carbohydrates, and essential amino acid tryptophan and mineral magnesium can help the body prepare for sleep. Avoid sugary, caffeinated, and high-sodium snacks. Selecting nighttime snacks is complex, as studies have not clearly concluded which foods are most beneficial for sleep, and whether eating before bed is healthy is controversial. Fortunately, emerging research suggests that certain foods may be beneficial before bed.

Banana with Almond Butter

For many, an ideal nighttime snack might be a simple 150-calorie option. Studies show that consuming a low-calorie carbohydrate or protein snack 30 minutes before bed helps boost morning metabolism. Almonds and bananas are rich in protein and magnesium, which can regulate the circadian system and may benefit sleep. A banana with an ounce of almonds provides over 100 milligrams of magnesium. Bananas are also rich in potassium, which can improve sleep quality in women.

Protein Shake

For athletes, a protein shake before bed may aid muscle repair. Research shows that drinking whey or casein protein shakes before bed promotes muscle synthesis, especially when combined with daily exercise during the day.

Most health food stores offer a variety of protein powders, with vegan options usually available for those avoiding dairy. If worried about overeating before bed, try mixing protein powder with almond milk or water for a lower-calorie choice.

Oatmeal

Both hot and cold oatmeal can help the body prepare for sleep and keep you full throughout the night. Oats are rich in magnesium and melatonin. Try making a pack of overnight oats with dried fruits and seeds as a simple nighttime snack.

We often recommend magnesium supplementation before bed to improve sleep quality. However, patients should consult their doctor about the dosage, timing, and safety of magnesium supplements before starting.

Fruit

Fruits are a way to supplement essential vitamins and minerals. Studies have found that consuming pineapple, oranges, or bananas increases melatonin production about two hours later, and kiwi can also promote sleep. A study had adults with sleep problems eat two kiwis an hour before bed for four weeks; participants fell asleep faster, slept longer, and had better sleep quality. For those wanting to reduce sugar intake, there are still suitable bedtime fruits. Tart cherries and tart cherry juice can improve sleep quality and alleviate insomnia symptoms due to their sleep-promoting compounds like melatonin. You can drink a cup of tart cherry juice an hour or two before bed or add tart cherries to protein shakes, oatmeal, or yogurt.

Nuts and Seeds

A high-sodium diet is associated with decreased sleep quality, so replace salty snacks like potato chips with unsalted nuts or seeds. Pistachios have the highest melatonin content among nuts and contain tryptophan, which is related to sleep quality, helping produce melatonin and serotonin to improve sleep. Pumpkin seeds and sesame seeds also contain tryptophan; sprinkling pumpkin seeds on oatmeal or yogurt adds texture. Cashews and walnuts are also good nut choices for sleep: cashews are rich in potassium and magnesium, while walnuts may help synthesize serotonin.

Yogurt

Yogurt is rich in calcium, and some studies show that adding calcium to the diet helps with sleep and brings more lasting restoration. 100 grams of plain whole-fat yogurt contains about 121 milligrams of calcium.

Yogurt also contains protein, vitamins B6, B12, and magnesium, all of which help improve sleep. Yogurt contains gamma-aminobutyric acid (GABA), a key neurotransmitter that helps calm the body and prepare for sleep.

Choose unsweetened or low-sugar yogurt, as some yogurts may have added sugar. You can also top yogurt with berries or nuts.

Foods to Avoid Before Bed

Traditionally, it is recommended to avoid eating too late at night. Some studies show that eating before bed can lead to obesity, while others indicate that high-fat or high-carbohydrate foods before bed may make it harder to fall asleep and reduce sleep quality.

Some foods may cause stomach discomfort or prevent you from falling asleep:

• Sweets and excessive carbohydrates: While foods that raise blood sugar may shorten the time to fall asleep, studies show that diets low in vegetables and fish but high in sugar and carbohydrates are generally associated with poor sleep quality.
• Greasy, spicy, and acidic foods: People with acid reflux should eat their last meal a few hours before bed and avoid common trigger foods like mint, as well as spicy, greasy, or acidic foods. Raising the head of the bed slightly while sleeping can also help relieve acid reflux symptoms, especially after a large meal before bed.
• Caffeine: Caffeinated beverages (such as soda, coffee, tea, and energy drinks) can negatively impact mood and sleep, and both adults and children should avoid them. Try to limit daily caffeine intake to 400 milligrams or less and avoid caffeinated beverages within 4-6 hours before bed.
• Alcohol: Alcoholic beverages may initially help with falling asleep, but alcohol shortens overall sleep time, reduces deep sleep, and may exacerbate symptoms of certain sleep disorders. A few hours before bed, try switching to herbal tea or water.