Getting a good night’s sleep isn’t just about turning off screens or winding down—it also has a lot to do with what you eat before bed. While it’s best to eat 2-3 hours before calling it a night, what you choose to snack on can help you rest better. Certain foods contain nutrients that can help promote relaxation, regulate sleep hormones, and improve sleep quality. If you’re looking for a light snack to satisfy late-night cravings while also supporting restful sleep, here are some of the best bedtime snacks to try.

1. Bananas with Almond Butter

Bananas are a great natural source of magnesium and potassium, both of which help relax muscles and promote a sense of calm. Pairing a banana with a spoonful of almond butter adds healthy fats and protein, keeping you satisfied without feeling too full.

2. Greek Yogurt with Honey

Greek yogurt is packed with calcium, which plays a key role in the production of melatonin, the sleep hormone. A drizzle of honey provides natural sweetness and a small boost in insulin, which can help tryptophan (an amino acid that promotes sleep) enter the brain more efficiently.

3. Oatmeal with Warm Milk

A warm bowl of oatmeal isn’t just for breakfast—it’s also an ideal bedtime snack. Oats contain melatonin and complex carbohydrates that help stabilize blood sugar levels, preventing nighttime wake-ups. Adding warm milk enhances the sleep-promoting benefits, thanks to its natural tryptophan content.

4. Cherry and Almond Mix

Cherries, especially tart cherries, are one of the few natural sources of melatonin. Pairing them with almonds, which contain magnesium and healthy fats, creates a nutrient-packed snack that helps the body relax and prepare for sleep.

5. Whole-Grain Crackers with Cheese

A small portion of cheese with whole-grain crackers offers a balance of protein and complex carbohydrates, which can help regulate blood sugar levels overnight. Cheese also contains tryptophan, which aids in serotonin and melatonin production.

6. Chamomile Tea with Dark Chocolate

Chamomile tea is well-known for its calming properties, helping to ease stress and anxiety before bed. A small piece of dark chocolate (70% cacao or higher) provides antioxidants and magnesium, which can further promote relaxation and improve sleep quality.

7. Kiwi and Pumpkin Seeds

Kiwi is rich in serotonin, a neurotransmitter that promotes relaxation and helps regulate sleep cycles. Pumpkin seeds are a great source of magnesium and tryptophan, making this combination a powerhouse bedtime snack.

Tips for a Better Night’s Sleep

Avoid caffeine and sugar before bed, as they can interfere with sleep quality.
Keep portion sizes small, as heavy meals can lead to discomfort and restlessness.
Stay hydrated, but avoid drinking too much liquid right before bed to minimize disruptions from bathroom trips.
Create a relaxing bedtime routine, incorporating calming activities like reading, deep breathing, or meditation.

Choosing the right bedtime snack can make a significant difference in your sleep quality. Next time you’re feeling a little hungry before bed, try one of these sleep-friendly options to help you relax and wake up feeling refreshed!

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7 Bedtime Snacks to Help You Sleep Better