10 BEST SNACKS BEFORE BED
What to Eat for a Good Night’s Sleep
Getting a good night’s sleep isn’t just about having the right mattress or bedtime routine—it’s also about what you eat before bed.
Choosing the best snacks before bed can make a significant difference in sleep quality by promoting relaxation and stabilizing blood sugar levels.
Let’s take a closer look at the top foods to eat before bedtime and which snacks to avoid for a restful night.
Table of Contents
Why the Right Bedtime Snacks Matter
The foods you eat before bed can influence your sleep in several ways:
Regulating blood sugar levels – Balanced blood sugar prevents nighttime awakenings. Studies shows that both low and high blood sugars impact the quality of your sleep, waking you up to use the bathroom, deal with night time headaches, or feeling thirsty. Heading to bed with regulated blood sugar levels will ensure you get the most restful sleep you can, and feel rested the next day.
Promoting relaxation – Certain foods contain sleep-enhancing compounds like melatonin and tryptophan, which help your body naturally fall asleep and stay asleep.
Preventing hunger pangs – Going to bed hungry can disrupt sleep cycles and cause early waking from hunger.
Choosing the best snacks before bed ensures you wake up feeling refreshed rather than groggy and put your best food forward every day.
Best Snacks Before Bed for Better Sleep
If you often feel hungry between dinner and bedtime, you may be looking for healthy and effective bedtime snacks. Consider the following:
1. Bananas with Almond Butter
Bananas are rich in magnesium and potassium, which help relax muscles, while almond butter provides protein and healthy fats that keep blood sugar stable.
2. Greek Yogurt with Honey
Greek yogurt is packed with protein and calcium, which aids in melatonin production. Adding a drizzle of honey provides a small amount of natural sugar to prevent nighttime dips in blood sugar.
3. Oatmeal with Chia Seeds
Oats are a natural source of melatonin and complex carbohydrates, which can help regulate sleep. Chia seeds add fiber and omega-3 fatty acids for additional health benefits.
4. Tart Cherry Juice or Cherries
Tart cherries are one of the best natural sources of melatonin. Drinking tart cherry juice or eating a small handful of cherries can help improve sleep duration and quality.
5. Cottage Cheese with Berries
Cottage cheese contains casein protein, which digests slowly, providing a steady release of amino acids to prevent hunger during the night. Berries add antioxidants and a touch of natural sweetness.
6. Hard-Boiled Eggs
Eggs are an excellent source of protein and contain tryptophan, an amino acid that aids in melatonin production – the sleep hormone produced by your body to help you fall asleep. Pair with whole-grain toast for a balanced bedtime snack.
7. Whole-Grain Crackers with Hummus
Whole grains provide complex carbohydrates that support serotonin production, while hummus adds protein and healthy fats to keep you satisfied.
8. Pumpkin Seeds
Pumpkin seeds are rich in magnesium, which helps relax muscles and improve sleep quality. They are also a good source of tryptophan.
9. Warm Milk with Nutmeg
A classic bedtime remedy, warm milk, contains tryptophan, which converts into serotonin and melatonin to promote sleep. Adding a pinch of nutmeg enhances relaxation.
10. Kiwi
Studies suggest that kiwi may improve sleep quality due to its high serotonin and antioxidant content. Eating one or two kiwis an hour before bed can be beneficial.
Snacks to Avoid Before Bed
While some foods promote sleep, others can disrupt it. Avoid these snacks before bedtime (or click the button above for our full article on What Not To Eat Before Bed):
Caffeinated beverages and chocolate – Stimulants like caffeine can interfere with melatonin production. You will find caffeine in several foods and drinks, including: coffeee, cola, teas, and dark chocolate.
Spicy foods – Can cause acid reflux and discomfort leading to difficulty falling asleep or frequent awakenings.
Sugary snacks – Lead to blood sugar spikes and crashes that can wake you up with bathroom trips, the feeling of thirst, or even headaches.
High-fat foods – Can slow digestion and cause discomfort during sleep.
Alcohol – Although it may make you drowsy, alcohol disrupts sleep cycles with more frequent bathroom trips and altered sleep cycles.
How to Incorporate the Best Snacks Before Bed into Your Routine
To maximize sleep benefits, eat your bedtime snack about 30–60 minutes before bed. Keep portion sizes small to prevent digestive discomfort, and choose whole, nutrient-dense foods over processed snacks.
By incorporating the best snacks before bed into your nightly routine, you can create an optimal environment for restful sleep. Pair your snack choices with a comfortable mattress and a relaxing bedtime routine to improve your sleep quality and overall well-being.
References
- Diabetes UK. (2023). Sleep and diabetes. Retrieved from https://www.diabetes.org.uk/guide-to-diabetes/life-with-diabetes/sleep-and-diabetes
- National Library of Medicine – MedLine Plus. (2024). Tryptophan. Retrieved from https://medlineplus.gov/ency/article/002332.htm
- WebMD. (2024). 6 Foods High in Melatonin. Retrieved from https://www.webmd.com/diet/foods-high-in-melatonin
FAQ
Most frequent questions and answers
The best bedtime snacks include bananas with almond butter, Greek yogurt with honey, tart cherries, oatmeal, and warm milk with nutmeg, all of which support relaxation and melatonin production.
It’s best to eat a light snack 30–60 minutes before bed to avoid digestion issues while still benefiting from sleep-promoting nutrients.
Eating small, balanced snacks before bed is unlikely to cause weight gain. Opt for nutrient-dense foods with protein, healthy fats, and fiber to keep you full without excess calories.
Avoid caffeine, chocolate, spicy foods, sugary snacks, high-fat meals, and alcohol, as they can disrupt sleep quality and cause discomfort.
Yes, warm milk contains tryptophan, which supports melatonin production, promoting relaxation and better sleep quality. Adding a pinch of nutmeg can enhance its calming effects.
More Sleep Resources
What are the best snacks before bed for better sleep?
The best bedtime snacks include bananas with almond butter, Greek yogurt with honey, tart cherries, oatmeal, and warm milk with nutmeg, all of which support relaxation and melatonin production.
How long before bed should I eat a snack?
It’s best to eat a light snack 30–60 minutes before bed to avoid digestion issues while still benefiting from sleep-promoting nutrients.
Can eating before bed cause weight gain?
Eating small, balanced snacks before bed is unlikely to cause weight gain. Opt for nutrient-dense foods with protein, healthy fats, and fiber to keep you full without excess calories.
What foods should I avoid before sleeping?
Avoid caffeine, chocolate, spicy foods, sugary snacks, high-fat meals, and alcohol, as they can disrupt sleep quality and cause discomfort.
Does drinking warm milk really help with sleep?
Yes, warm milk contains tryptophan, which supports melatonin production, promoting relaxation and better sleep quality. Adding a pinch of nutmeg can enhance its calming effects.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
