What are the best bedtime snacks for good sleep. Which foods should you avoid before bed. How can certain nutrients support your sleep cycle. What are some easy and delicious late-night snack ideas that won’t disrupt your sleep.

The Science Behind Late Night Snacking and Sleep

Many of us experience hunger pangs close to bedtime, but choosing the right snack is crucial for maintaining good sleep quality. While some foods can sabotage your rest, others can actually promote better sleep. Understanding the connection between nutrition and sleep hormones is key to making smart late-night snack choices.

Foods to Avoid Before Bed

To ensure a restful night, it’s important to steer clear of certain foods and beverages close to bedtime:

• Caffeinated items, including chocolate
• Foods high in refined sugar (ice cream, cookies, candy)
• Spicy or fried foods that may cause heartburn
• Alcohol, which disrupts natural sleep cycles
• Foods with high water content
• Sodium-rich foods that can lead to dehydration

Nutrients That Support Healthy Sleep Patterns

Several hormones and nutrients play a crucial role in regulating our sleep-wake cycle:

• Melatonin: Controls the body’s internal clock
• Serotonin: Helps produce melatonin
• Tryptophan: An amino acid that aids in melatonin and serotonin production
• Other sleep-supporting nutrients: Calcium, vitamin B6, antioxidants, vitamin C, omega-3 fatty acids, potassium, and magnesium

By choosing snacks rich in these nutrients, you can satisfy your hunger while potentially improving your sleep quality.

Nutrient-Packed Seed and Nut Trail Mix for Better Sleep

A handful of nuts and seeds can be an excellent late-night snack option. Pistachios and walnuts are particularly rich in melatonin, while almonds and cashews provide sleep-aiding magnesium. Pumpkin seeds offer a trifecta of sleep supporters: tryptophan, magnesium, and zinc.

Try this simple trail mix recipe:

• 2 cups mixed nuts (pistachios, walnuts, almonds, cashews)
• 1/2 cup pumpkin seeds
• 1/2 cup sunflower seeds
• 1 cup unsweetened dried fruit

This nutrient-dense mix provides a perfect balance of sleep-promoting compounds and satisfying textures.

The Benefits of a Pre-Bed Protein Shake

A small protein shake before bed can offer dual benefits: aiding muscle recovery and promoting better sleep. Soy-based protein powder is particularly beneficial due to its high tryptophan content. However, it’s crucial to choose the right type of protein and avoid added sugars.

How to Create a Sleep-Friendly Protein Shake

• Use slowly digestible protein like milk
• Avoid added sugars
• For a dessert-like treat, add a frozen banana

This combination provides a balance of sleep-promoting nutrients and satisfying flavors without disrupting your rest.

Fruit Options for Better Sleep: Bananas and Kiwis

Certain fruits can be excellent choices for a late-night snack, offering both satisfaction and sleep benefits.

The Sleep-Promoting Power of Bananas

Bananas are a simple yet effective bedtime snack. They contain:

• Tryptophan
• Magnesium
• Potassium

These nutrients work together to help your muscles relax and prevent sleep disturbances throughout the night.

Kiwi: The Unexpected Sleep Superhero

Kiwi might not be the first fruit that comes to mind for a bedtime snack, but research suggests it could be highly beneficial for sleep. This small fruit is packed with:

• Serotonin-producing compounds
• High levels of anti-inflammatory antioxidants

A study found that consuming kiwi before bed for a month led to participants sleeping 13% longer and falling asleep 42% faster. This makes kiwi an excellent choice for those looking to improve their sleep quality naturally.

Cheese and Dairy: Unexpected Allies for Better Sleep

Contrary to popular belief, cheese can be a sleep-friendly snack when consumed in moderation. Dairy foods are excellent sources of several sleep-promoting nutrients:

• Tryptophan
• Calcium
• Vitamin D
• Melatonin

Creating a Sleep-Promoting Mini Cheese Plate

For a satisfying and sleep-friendly snack, try creating a small cheese plate:

• 1-ounce serving of cheese
• A few nuts
• Some fruit
• A couple of whole-grain crackers

This combination of proteins and carbohydrates allows tryptophan to more easily enter the brain, promoting restful sleep.

Whole-Grain Cereal: A Classic Bedtime Snack Reimagined

The combination of whole-grain cereal and milk has been touted as a sleep aid for centuries, and for good reason. Milk contains both calcium and tryptophan, while whole grains help the brain process tryptophan more effectively.

Choosing the Right Cereal for Better Sleep

When selecting a cereal for your late-night snack, keep these tips in mind:

• Opt for low-sugar varieties
• Choose whole-grain options
• Consider making your own mix for complete control over ingredients

By following these guidelines, you can enjoy a satisfying snack that supports rather than disrupts your sleep.

Innovative “Sleepy Bites” for Better Rest

“Sleepy bites” are a modern take on the traditional bedtime snack. These chewy, not-too-sweet balls combine various sleep-enhancing ingredients into convenient, bite-sized portions. They’re typically held together by dates or nut butter, allowing for endless customization possibilities.

Key Ingredients for Sleep-Promoting Bites

When creating your own sleepy bites, consider incorporating these sleep-supporting ingredients:

• Oats
• Nuts (almonds, walnuts, pistachios)
• Seeds (pumpkin, sunflower)
• Honey
• Bananas
• Chamomile tea (a time-honored sleep promoter)
• Tart cherries (natural source of melatonin)

Experiment with different combinations to find your perfect sleep-supporting snack.

The Role of Herbal Teas in Promoting Better Sleep

Herbal teas have long been used as natural sleep aids. Certain varieties can help calm the mind and prepare the body for rest without the need for solid food.

Top Herbal Teas for Sleep

• Chamomile: Known for its calming properties
• Valerian root: May reduce the time it takes to fall asleep
• Passionflower: Can improve sleep quality
• Lavender: Promotes relaxation and may improve sleep quality
• Lemon balm: Can reduce stress and promote calmness

When choosing a bedtime tea, opt for caffeine-free varieties and avoid adding sugar or other stimulating ingredients.

Tart Cherry Juice: Nature’s Sleep Elixir

Tart cherry juice has gained attention in recent years for its potential sleep-promoting properties. This tangy beverage is naturally rich in melatonin, making it an excellent choice for a pre-bed drink.

Benefits of Tart Cherry Juice for Sleep

• High in natural melatonin
• Contains anti-inflammatory compounds
• May increase sleep duration and quality

One study found that adults who drank tart cherry juice twice a day for two weeks experienced longer sleep duration and better sleep quality compared to those who didn’t.

How to Incorporate Tart Cherry Juice into Your Routine

To reap the sleep benefits of tart cherry juice:

• Drink a small glass (about 8 ounces) 1-2 hours before bedtime
• Choose 100% tart cherry juice without added sugars
• If the taste is too tart, dilute with water or mix with other sleep-promoting ingredients like chamomile tea

The Power of Complex Carbohydrates for Better Sleep

While simple carbohydrates can disrupt sleep, complex carbohydrates may actually promote better rest. These foods can help increase the production of serotonin in the brain, which is then converted to melatonin.

Sleep-Friendly Complex Carbohydrate Snacks

• Whole grain toast with almond butter
• Air-popped popcorn
• Oatmeal with a sprinkle of cinnamon
• Sweet potato with a dash of cinnamon and nutmeg
• Whole grain crackers with hummus

These snacks provide a satisfying crunch or comforting warmth while supporting your body’s natural sleep processes.

Yogurt Parfaits: A Delicious and Nutritious Bedtime Treat

Yogurt parfaits can be an excellent choice for a late-night snack that supports good sleep. The combination of protein-rich yogurt, complex carbohydrates, and sleep-promoting fruits creates a balanced and satisfying treat.

Creating a Sleep-Friendly Yogurt Parfait

To make a parfait that promotes better sleep, consider these ingredients:

• Greek yogurt (high in protein and calcium)
• Whole grain granola (complex carbohydrates)
• Tart cherries or kiwi slices (natural sources of melatonin)
• Sliced almonds or chopped walnuts (rich in magnesium)
• A drizzle of honey (if desired, for natural sweetness)

Layer these ingredients in a small glass or bowl for a visually appealing and sleep-supporting snack.

The Importance of Portion Control in Late-Night Snacking

While choosing the right foods is crucial for better sleep, portion control is equally important. Consuming large amounts of food close to bedtime can lead to discomfort and disrupt sleep.

Tips for Mindful Late-Night Snacking

• Stick to small portions (about 150-200 calories)
• Choose nutrient-dense foods to feel satisfied with less
• Eat slowly and mindfully to recognize fullness cues
• Avoid eating in front of screens, which can lead to overconsumption
• Stop eating at least an hour before bedtime to allow for digestion

By following these guidelines, you can enjoy a satisfying snack without compromising your sleep quality.

Hydration and Sleep: Finding the Right Balance

Proper hydration is essential for overall health and can impact sleep quality. However, drinking too much close to bedtime can lead to disruptive nighttime bathroom trips.

Balancing Hydration for Better Sleep

• Focus on hydrating throughout the day
• Limit fluid intake 1-2 hours before bed
• If thirsty at night, take small sips rather than large glasses
• Choose hydrating foods (like cucumber or watermelon) earlier in the evening
• Avoid diuretic beverages (like alcohol or caffeinated drinks) in the evening

By managing your fluid intake wisely, you can support your body’s hydration needs without disrupting your sleep cycle.

Creating a Sleep-Promoting Evening Routine

While choosing the right late-night snacks is important, incorporating them into a comprehensive sleep-promoting routine can further enhance your rest quality.

Elements of a Sleep-Friendly Evening Routine

• Stick to a consistent sleep schedule
• Create a relaxing bedtime ritual (e.g., reading, gentle stretching, meditation)
• Dim lights and avoid blue light from screens at least an hour before bed
• Keep your bedroom cool, dark, and quiet
• If hungry, choose a small, sleep-promoting snack from the options discussed
• Practice relaxation techniques like deep breathing or progressive muscle relaxation

By combining mindful snacking with these sleep-promoting habits, you can create an environment that supports restful and rejuvenating sleep.

When to Seek Professional Help for Sleep Issues

While adjusting your diet and evening routine can significantly improve sleep for many people, persistent sleep problems may require professional attention.

Signs It’s Time to Consult a Sleep Specialist

• Chronic difficulty falling asleep or staying asleep
• Excessive daytime sleepiness
• Loud snoring or gasping during sleep
• Restless legs or frequent nighttime movement
• Sleep issues that interfere with daily functioning

If you experience these symptoms regularly, consider speaking with your healthcare provider or a sleep specialist. They can help identify underlying issues and provide targeted treatments to improve your sleep quality.

Remember, while late-night snacks can be part of a healthy sleep routine, they’re just one piece of the puzzle. Combining smart snacking choices with overall good sleep hygiene practices can help you achieve the restful, rejuvenating sleep your body needs.

Healthy Late Night Snacks for Good Sleep

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You know that feeling you get when you’re supposed to be winding down, but all you can think about is chowing down?

If it’s close to bedtime but your rumbling tummy disagrees, you may be wondering what the best healthy late-night snack options are.

Thankfully, there are plenty of snacks and easy-to-make recipes that can satisfy your hunger without sabotaging your sleep.

But first, you should know what to avoid.

Foods to avoid before bed

Skip the following when it comes to pre-bedtime snacking:

• Foods and drinks that contain stimulating caffeine (including chocolate — sorry!). 
• Foods high in refined sugar, such as ice cream, cookies, or candy. One study associated frequent consumption of things like sugar-sweetened beverages with poor sleep quality.  
• Spicy foods, fried foods, or any foods that can cause heartburn or indigestion.  
• Alcohol, which disrupts natural sleep cycles. 
• Foods with high water content, to avoid overnight bathroom trips. 
• Foods high in sodium, as they can be dehydrating.  

What to look for in your healthy late-night snacks

Next, look for snacks that can support your sleep cycle instead of harm it. Sleep patterns are controlled by hormones in the body, and your diet can have a direct effect on this hormone production.

The main contributors to healthy sleep patterns, common in the snacks listed below, include:

• Melatonin, a hormone that controls the body’s internal clock.  
• Serotonin, the mood-regulating hormone that helps the body produce melatonin. 
• Tryptophan, an amino acid that you can only get from foods, which helps the body produce both melatonin and serotonin. 

Additionally, many vitamins, nutrients, and amino acids found in foods can directly control melatonin and serotonin production. These sleep-supporting nutrients include calcium, vitamin B6, antioxidants, vitamin C, omega-3 fatty acids, potassium, and magnesium, to name a few.

So go ahead and satisfy that midnight craving — just be sure to choose late-night snacks that won’t disrupt your sleep.

15 late-night snacks that won’t disrupt your sleep

1. Seed and nut trail mix

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Nuts such as pistachios and walnuts are one of the best sources of the “sleep hormone,” melatonin. Additionally, nuts — particularly almonds and cashews — contain the sleep-aiding mineral magnesium. On the seed-y side, pumpkin seeds are packed with three sleep supporters: tryptophan, magnesium, and zinc.

Snack on a handful of nuts, top some whole-grain toast with creamy homemade almond butter, or whip up a sweet and simple trail mix by combining 2 cups of mixed nuts, ½ cup of pumpkin seeds, ½ cup of sunflower seeds, and 1 cup of unsweetened dried fruit to keep on hand for late-night noshes.

2. Protein shake

Sipping on a small protein shake before bed comes with a few benefits. Not only can it help with muscle growth and recovery while you snooze, but soy-based protein powder contains a significant amount of tryptophan, which can also aid in sleep quality. Just make sure to use a slowly digestible protein, like milk, and avoid added sugar.

Craving a snack that tastes more like a dessert? Add a frozen banana!

3. Banana or kiwi

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To keep things simple, snack on a banana before bed. Bananas contain tryptophan, magnesium, and potassium — which can help your muscles relax and prevent sleep disturbances throughout the night.

A kiwi is another smart choice for satisfying a late-night fruit craving. This small but mighty fruit is packed with serotonin-producing compounds and high levels of anti-inflammatory antioxidants. One study found that consuming kiwi before bed for a month led to participants sleeping 13% longer and falling asleep 42% faster

4. Mini cheese plate

A cheese plate is a sleep-friendly snack, thanks to dairy foods being excellent sources of tryptophan, calcium, vitamin D, and melatonin. Pair a 1-ounce serving of cheese with a few nuts, some fruit, or a couple of whole-grain crackers. Eating proteins with carbohydrates allows tryptophan to more easily enter the brain and promote restful Zzz’s.

5. Whole-grain cereal with milk

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Touted as a sleep aid for centuries, milk contains the dynamic duo of calcium and tryptophan. Whole grains help the neurons in the brain process tryptophan. We recommend sticking with a low-sugar, whole-grain cereal (or making your own!).

6. Sleepy bites

“Sleepy bites” are the new 9 p.m.-approved snack. They’re chewy, not-too-sweet balls that can combine nutritious sleep-enhancing ingredients into bite-size rounds held together by dates or nut butter. You can customize your bites with any sleep-supporting mix you can imagine, including oats, nuts, seeds, honey, bananas, and more.

Try this version that includes chamomile tea (a time-honored sleep promoter) and tart cherries (which have been shown to improve sleep quality and total sleep time).

7. Moon milk

If you love the calming notion of a warm cup of milk before bed, try moon milk, which can be made from a variety of sleep-supporting foods, teas, and milks (both dairy and plant-based). Sip some warmed banana milk, calming lavender milk, or this turmeric and ashwagandha blend before turning in.

Looking for a dairy-free option? Check out our recipe below for the Simple Golden Milkshake.

8. Hummus and whole-grain crackers

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Like all proteins, chickpeas contain tryptophan. But this legume also contains melatonin-producing B vitamins that have been shown to aid in healthy sleep patterns.

9. Hard-boiled egg

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Hard-boiled eggs might seem like a strange late-night snack. But eggs, packed with over a dozen essential nutrients and vitamins, help the body produce melatonin; plus, they’re super convenient and easy to prep ahead. Dress up your hard-boiled egg with a pinch of DIY Everything Bagel Seasoning.

10. Popcorn

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The complex carbs in popcorn help the brain access tryptophan and produce serotonin. We suggest skipping buttery or sweetened kettle corn varieties when it comes to bedtime snacks. Instead, season popcorn with fresh herbs, spices, or nutritional yeast (which is rich in B vitamins).

11. Sweet potato “chips”

If you typically crave chips as a late-night snack, try swapping them for oven-baked or air-fried sweet potato chips. Sweet potatoes are rich sources of sleep-promoting magnesium, potassium, calcium, and B vitamins. Craving something on the sweeter side? Top a quarter of a baked sweet potato with nut butter and a drizzle of honey.

For a more substantial evening bite, check out the recipe for sweet potato toast with almond butter below.

12. Green smoothie

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A green smoothie for a late-night snack? Hear us out. Greens (such as kale and spinach) are full of antioxidants, magnesium, and calcium, all of which positively affect sleep cycles. In fact, both potassium and magnesium deficiencies have been linked to insomnia. Try sipping a sleep-friendly potassium smoothie before bed.

13. Figs and honey

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Figs have an impressive amount of sleep-promoting potassium, in addition to magnesium and calcium. Figs pair beautifully with honey, which assists the brain in producing melatonin.

Drizzle or roast juicy fresh figs with honey, or turn dried figs into a healthy, five-ingredient Fig Newton-inspired snack.

14. Pineapple pops

Watch out, insomnia: Pineapple can increase melatonin levels by an impressive 266%. However, since pineapples are highly acidic, they may not be the best choice before bed for those who suffer from acid reflux.

If you fare well with this tropical fruit, try dipping thin pineapple slices in yogurt, coating them in coconut flakes, and freezing them.

15. Frozen grapes

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Grapes not only contain natural sources of melatonin, but they’re a delicious, refreshing, and easy snack. Try freezing them for a frosty treat on a warm evening or top a small bowl of cottage cheese with halved grapes.

Easy Bedtime Snack Recipes

Want to nosh on something that feels a bit less grab and go? The recipes below include a few of our favorite foods that support sleep.

Simple Golden Milkshake

Part delicious milkshake, part anti-inflammatory and sleep-inducing powerhouse, this after-dinner treat will have you drifting off to dreamland in no time.

Ingredients:

• 2 cups almond milk  
• 1 tsp ground turmeric  
• ½ tsp ground cinnamon  
• ¼ tsp ground ginger  
• 1/8 tsp black pepper  
• 2 cups coconut cream  
• 1 tbsp maple syrup  
• 1 tsp vanilla extract  
• 2 bananas  
• ¼ cup almond butter  
• 6 pitted Medjool dates  
• 2 cups ice  

Instructions:

• In a small saucepan over medium heat, add the almond milk, turmeric, cinnamon, ginger, and black pepper. Stir frequently until the mixture reaches a simmer, then allow it to cool completely in the fridge for one hour. (Tip: Prep this earlier in the night for a faster result later.)  
• In a mixing bowl, add the coconut cream, maple syrup, and vanilla extract. Use an electric mixer to whisk until fluffy. (Tip: You can also prep this earlier and keep in the fridge, covered, until ready to use.)  
• In a blender, combine the bananas, almond butter, dates, and ice. Add the cooled almond milk mixture to the blender and blend until smooth.  
• Pour into glasses, top with coconut milk whipped cream, and enjoy!  

Sweet Potato Toast with Almond Butter

This is a nourishing take on toast that’s chockful of healthy ingredients that will help you get to sleep more quickly. It’s served warm and toasty, which can help comfort the body before bedtime. Plus, it includes one of our sleep-supporting faves, cherries.

Ingredients:

• 1 cup Greek yogurt  
• 3 tbsp almond butter 
• 1 tbsp honey, plus more for garnish 
• 1 tsp ground cinnamon, plus more for garnish 
• 1 large sweet potato  
• 1 banana, sliced  
• Dried cherries, for garnish 
• Sliced almonds, for garnish  

Instructions:

• Preheat oven to 450 degrees Fahrenheit.   
• In a small bowl, combine the yogurt, almond butter, honey, and cinnamon. Set aside.  
• Thinly slice the sweet potato vertically into about ¼-inch slices. Bake for 15 to 20 minutes until tender and golden brown, flipping once halfway through.  
• Spread a thin layer of the yogurt mixture on the toasted sweet potato, and top with the banana, cherries, almonds, a drizzle of honey, and dash of cinnamon.  

Greek Yogurt with Slivered Almonds and Berries

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Here’s another sleep-supporting dairy snack, this one packed with protein. What we love about Greek yogurt is how easy and versatile it is. What’s more, nuts are rich in healthy fats like omega-3 fatty acids, which promote the body’s natural production of serotonin, making this delicious combination a perfect bedtime snack.

Ingredients:

• 1 cup plain Greek yogurt  
• 2 tbsp slivered almonds  
• 1/3 cup mixed berries  
• Honey to top, optional  

Instructions:

• In a small bowl, add the yogurt. Top with the slivered almonds, mixed berries, and a drizzle of honey if you like a bit more sweetness.  

Whole-Wheat Toast with Almond Butter and Sliced Bananas

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Another classic combination that doubles as a surprisingly helpful bedtime snack is none other than whole-grain toast with almond butter and bananas. Whole grains have been proven to encourage insulin production, which stimulates tryptophan.

Ingredients:

• 1 slice whole-wheat toast  
• 2 tbsp almond butter  
• ½ banana, sliced  

Instructions:

• Toast the bread.  
• Spread almond butter and top with sliced banana. 

Time it right

When snacking close to bedtime, be mindful of how much and when you eat, as well as what you eat.

It’s best to enjoy your late-night nibbles 30-to-60 minutes before bed, which gives your body some time to digest before lying down. And don’t go overboard — most recommendations for bedtime snacks clock in at around 200 to 300 calories (though of course you should also take your individual needs and activity levels into account).

  Additional reporting by Sam Negrin.

Tiffany La Forge is a professional chef, cookbook author, creative director, and health writer who runs the blog Parsnips and Pastries. Tiffany is passionate about balanced, mindful living and creating seasonal recipes meant to be shared with others.

11 Calming Bedtime Snacks to Help You Fall Asleep Easier

Before you hit the hay, sometimes you just wanna hit the fridge. You know what we’re talking about…that feeling when you simply *must* have something to snack on during the day’s last episode of Stranger Things. The good news? Turns out, reaching for certain foods before bedtime can actually help you fall asleep more easily. Since chronic insomnia has been linked to health conditions like GERD, heart disease, and Alzheimer’s, this is good news (we’ll take all the help we can get from natural sleep aids). Try these 11 bedtime snacks tonight to help you catch some ZZZs.

1. Almonds: Almonds are not only a rich source of healthy fats and proteins, but they also help the body produce melatonin, a hormone that tells the body it’s time to go to bed. Since the best time to take melatonin is 30 to 60 minutes before you go to sleep, almonds are great to eat an hour or two before bedtime.

2. Almond Butter, Berries, and Greek Yogurt: Speaking of almonds, this combination contains the melatonin-producing effects of almond butter alongside the healthy carbs and proteins found in berries and Greek yogurt. These low-glycemic foods keep blood sugar levels stable, as they are digested over a longer period of time than refined grains and sugars.

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Feito de cúrcuma, óleo de côco e leite de amêndoas, o Golden milk – ou leite dourado – é o queridinho de quem vive uma vida saudável <3 Além de super nutritivo, o leite dourado é facilmente adicionado a outras receitas e fica uma delícia! Pra fazer é fácil: misture a cúrcuma com um tempero a sua escolha – pode ser pimenta do reino, gengibre ou canela, por exemplo – e adicione água quente o suficiente pra virar uma espécie de pasta grossa. Adicione o óleo de coco pra engrossar ainda mais a mistura e então é só coloca-lo em um recipiente, como um pote de vidro, e deixar refrigerar. Quando estiver pronto, é só adicioná-lo ao leite de amêndoa 😊 Você também pode fazê-lo com leite de soja ou de arroz! Esse “leite” é uma ótima adição pra dieta de mulheres em época de menopausa, já que melhora a circulação e o metabolismo do estrogênio. Além disso, o óleo de coco é uma ótima fonte de gorduras saudáveis. Isso sem falar na cúrcuma, que é riquíssima em antioxidantes 😁💕 #goldenmilk #leitedourado #dieta #eatclean #healthy #healthychoices #instafit #nutricao #nutricaocelular #nutricaofuncional #nutrijobst #saude #vidasaudavel

A post shared by Clínica Jobst (@dradanielajobst) on Aug 24, 2016 at 3:19pm PDT

3. Golden Milk: Anti-inflammatory golden milk contains turmeric, almond or coconut milk, and cinnamon. This combination of nutrient-packed ingredients supports immune system health, and when served warm, it’s also extremely calming (like drinking warm milk before bed, but better!).

4. Rice: Did you know that a recent study found that eating rice decreased the risk of poor sleep by 46%? Plus, rice can help the production of melatonin as well as tryptophan, an amino acid that can help fall asleep easier.

5. Tart Cherry Juice: If you have trouble sleeping, tart cherry juice may be your surest bet toward a more restful night. Studies have indicated that tart cherry juice can dramatically impact melatonin production, signaling to your body that it’s time to go to bed.

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Chamomile tea before bed, helps me wind down and sleep. #SansSkincare #sansgirl #chamomiletea #bedtime #sleepy #faceserum

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6. Chamomile Tea: This herbal tea is one of the top choices for insomniacs everywhere. Chamomile has been known to induce sleepiness, and the warm, hot taste of tea is undeniably calming. Sip some an hour or two before bedtime to fall asleep easier.

7. Whole Wheat Bread With Butter and Walnuts: Walnuts, like almonds, can help your body produce melatonin. In addition, whole wheat bread contains tryptophan and is a slow-digesting healthy carb, minimizing blood sugar spikes.

8. Greek Yogurt With Granola, Almonds, and Berries: If you’re not really one for eating a hearty snack like bread before bedtime, you can always go with Greek yogurt instead. Top it with fruit, granola and almonds to give you all the sleep benefits of bread with nut butter, but lower carb.

9. Peppermint Tea: If you aren’t exactly a tea person but you want to experience the sleep benefits of herbal tea, give peppermint tea a try. It doesn’t taste at all tea-like, we promise — it’s a light, minty treat that can help soothe your senses and calm your mind.

10. Yogurt With Granola and Blueberries: Want another reason to eat protein before bed? If you’ve done a lot of working out over the course of the day, protein will help repair your muscles while you sleep.

11. Whole Wheat Bread With Bananas: Bananas and whole wheat bread are the ultimate healthy carbs. They’re packed with the carbohydrates that release tryptophan, and also give you a boost of serotonin, a calming, pleasure-inducing neurotransmitter.

Featured image: Pexels/Life of Pix

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What to eat before bed so as not to harm the stomach and fall asleep without problems

Food

August 12, 2015

Of course, in this article we will not search for facts to refute the well-known simple truth: eating at night is not very useful. Nevertheless, sometimes we simply do not have enough time to create the proper environment for a healthy and timely meal. If you are one of those who stay up late at night, and a solid breakfast is not on the list of your daily rituals, then the following material is just for you.

I have repeatedly asked people, “Which of the habits will be the hardest for you to break?”. There were a variety of answers, but the habit of gutting the refrigerator under the cover of darkness took the top of the hit parade.

Why you shouldn’t go to bed hungry

The temptation to lie down as soon as possible, thereby bringing closer the cherished hour of breakfast, is probably familiar to almost everyone who once experienced the pleasure of a night meal. However, the fact remains that by curbing the desire to satisfy your hunger, you will sleep better.

The University of Pittsburgh Medical Center (UPMC) explains:

Snacking before bed helps stabilize your blood sugar, especially if you ate an early meal and were active throughout the day. This is important because low blood sugar can cause you to wake up unexpectedly in the middle of the night. It also increases the risk that when you wake up in the morning you won’t feel energized enough. The human body needs energy, which it spends, including on sleep.

If, in fear of indigestion, you refuse to eat before bed, you risk not getting enough sleep. For this reason, we recommend that you absolutely kill the worm, but do it scientifically by choosing the right dishes for a late meal.

Foods that are ideal for a nightly dinner

The whole trick of a competent snack before bed is to find the right food, as well as deliberately limit the amount of food consumed. Specialists of the same Medical Center (UPMC) claim that by following certain rules of this “fight club”, you can find the perfect night menu.

So, more about these very rules:

• give preference to foods that are low in protein and also contain healthy fats.
• Try to eat small meals, aiming for less than 200 kcal per meal.

Food that is heavier can be regarded by the digestive system as a reason to work hard, and right at the time when you are trying to sleep. Therefore, our task is to make this process as easy as possible, and the feeling of hunger surrendered to the mercy of the winner. So what to eat at night? Here are a few options beyond any competition:

• Low fat yoghurt . Dietitian Erin Coleman recommends this product because it contains dietary protein, probiotics and other beneficial nutrients. Thanks to the protein, satiety is felt for a long time, and this is exactly what we need: the feeling of hunger will wake up only in the morning, along with you. Here it is important to remember one thing: yogurt should be as sweet as possible.
• White meat . Sports nutritionist Joel Marion advises to satisfy your hunger with a piece of chicken or turkey, as it will take a long time to digest. White meat contains glucagon, a peptide hormone that raises blood sugar levels. It helps the body delay the process of converting fats and carbohydrates into energy. Red meat is not recommended at night.
• Curd . This wonderful and well-known product is another hint on healthy eating from Marion. Cottage cheese is digested very slowly, almost forever, and is made up of protein. As with low-fat yogurt, it doesn’t have to be sweet, but if you add some berries to it, it won’t interfere with your sleep.
• Whole wheat crackers . According to research conducted by experts at Harvard Medical School, a few small cookies made from single flour will be enough to keep you going until breakfast and lie down without remorse and a feeling of heaviness in the stomach.
• Vegetables . Author Karen Borsari believes that vegetables such as cucumber, carrots, and broccoli are highly nutritious and, most importantly, low in calories. Moreover, they contain complex carbohydrates, thanks to which the feeling of satiety will stay with you for a long time and you will fall asleep peacefully. If the taste of the vegetables themselves is not enough for you, season them with mild hummus. It is rich in vitamin B6, an essential component for the production of melatonin.
• Foods included in the BRAT diet . BRAT is an abbreviation that stands for bananas, rice, applesauce, toast. As you may have guessed, all of these ingredients are generally considered safe even for people with acute digestive disorders due to their easy digestibility. The same properties of this group of products make them indispensable for a midnight feast. By the way, bananas help to fall asleep: the potassium and magnesium contained in them help to relax the muscles. They also stimulate the production of melatonin and serotonin, substances that are involved in many important processes in the human body.

All of the above products are very healthy in their own right, so if you like healthy food, you won’t have to change your eating habits. Keep them in case of an unforeseen raid on the refrigerator and, as they say, you can sleep peacefully.

What exactly should not be eaten before going to bed

Know that some foods that get into the stomach shortly before sleep can raise a real rebellion in it. Indigestion, heartburn, belching – you must admit, an unreasonably high price that you risk paying by inadvertently feasting on the coming dream. Here is a list of these dangerous dishes for us, night gourmets:

• Foods high in carbohydrates and sugar, such as cookies and ice cream.
• Oily, greasy and heavy food.
• Abundant food that takes time and effort to digest.

Let’s not beat around the bush: none of these three items should be put in your mouth before going to bed. Avoid spicy foods: they stimulate the production of gastric juices, which can make you feel uncomfortable. Finally, it is highly recommended to stop drinking alcohol and caffeine.

If you want to have a late snack, then it should not be chocolate and wine. Chocolate contains caffeine, which is a powerful stimulant. You will be surprised, but alcohol has a similar effect.

People think that a small amount of wine can help you relax, but this is not true: alcohol is stimulating, which can lead to sleep disturbance.

Karen Carlson

Following these simple rules, you will not only save your health , but you can also afford the luxury of a night meal without any consequences.

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13 science-approved nighttime snack ideas

Food

October 31, 2021

Bananas, French fries and even popcorn – all this will not only satisfy your hunger, but will also not interfere with healthy sleep.

It happened to each of us – you can’t fall asleep, you toss and turn in bed, and thoughts are spinning in your head that it would be nice to eat a sausage sandwich. Fighting this desire is most often useless – after five minutes you find yourself in the kitchen spreading a thick layer of butter on bread.

Of course, not everything you want to eat in the middle of the night is good for your health. Nausea and discomfort immediately after a snack, swollen eyes in the morning – this can happen just because of the wrong choice of products. If you want to eat something not on this list at night, you should first make sure that the dish does not contain many calories and is rich in protein.

We are what we eat, and this rule applies to any snacking. Fortunately, for a night trip to the refrigerator, you can choose not only tasty, but also healthy dishes.

1. Turkey

Turkey meat is incredibly nutritious and contains a healthy dose of protein, as well as selenium, an antioxidant that helps keep your thyroid healthy. In addition, turkey contains tryptophan, which improves the quality of sleep.

2. Fish

Fatty fish like salmon, tuna or mackerel are best. Vitamin D, which is found in fish, has a beneficial effect on kidney function, improves skin condition and helps the body regulate calcium levels.

Oily fish will also provide the body with omega-3 fatty acid, which increases serotonin. And this hormone promotes healthy sleep.

3. White Rice

It has been stripped of its outer shell, so it contains much less fiber, antioxidants, vitamins and minerals than brown rice. However, some useful elements still remained in it, for example, vitamin B1 and folic acid.

White rice also has a high glycemic index, a measure of how quickly glucose enters the bloodstream. Foods with a high glycemic index improve the quality of sleep, but you have to wait another hour to finally get back to bed.

4. Bananas

They contain not only the same tryptophan, but also many vitamins and antioxidants, as well as potassium. To improve the quality of sleep, it is better to eat bananas before dinner, but you can also afford one at night.

5. Cheese with crackers

This is the perfect combination for a midnight snack. Crackers have carbs, and cheese has tryptophan. It helps to produce melatonin, a hormone that normalizes the regulation of sleep phases, and also signals the body that it is ready to go to sleep.

6. Warm flakes

The flakes contain fiber, and if they look like oatmeal, they are a source of melatonin. You can even eat a whole bowl – they do not contain many calories and will help you fall asleep soundly.

7. Yogurt

Both adults and children love yogurt. It is rich in calcium, which is necessary for healthy bones and teeth, and smooth and cardiac muscles need it because it is involved in the contraction process.

In addition, calcium is required for the production of melatonin from tryptophan. If the level of calcium in the body is low, less melatonin is produced, which means that the quality of sleep will deteriorate.

The best snack in the middle of the night is plain yoghurt without sweeteners.

8. Eggs

Chicken eggs are low in calories, and they are also a source of protein and tryptophan useful for the body. In addition, eggs are very easy to prepare and go with most light snacks.

9. Pineapple smoothie

When you want something exotic, you can make a pineapple smoothie. If you live alone or are not afraid to wake other family members, just mix pineapple chunks with milk in a blender.

Milk contains tryptophan, and pineapples are not very high in calories, but they can increase serotonin levels.

10. Cherry

Cherry has an anti-inflammatory effect and its juice contains a small amount of melatonin.

These berries are ideal for a nighttime snack because they are low in calories, do not overload the stomach and help keep you feeling light.

11. Honey

This is a very nutritious product that also triggers the production of melatonin in the body. In addition, honey contains useful monosaccharides – glucose and fructose.