13 Best Bedtime Snacks for Better Sleep

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The debate over bedtime snacking isn’t going to be over soon. But what if you don’t have to give up snacking just because it’s bedtime? Research says that having certain healthy snacks before sleeping can actually improve your sleep quality. 

However, not all snacks were created equal in this situation. Some can worsen your sleep and make managing your weight difficult. But chowing down on a low-calorie, nutrient-packed snack won’t do any harm. 

The best bedtime snacks depend upon your individual bodily needs. But foods rich in melatonin, tryptophan, and various vitamins and minerals are universally great options. A study shows that eating a low-calorie but high-protein or carb snack 30 minutes before bedtime boosts morning metabolism in some. 

Here are the 13 best bedtime snack ideas to satisfy your craving for a little treat while also helping you sleep better.

1. Tart Cherries

Tart cherries are a sweet and sour health boost packed with nutrients. People love them because of their tangy flavor. They are rich in antioxidants, and studies say they have anti-inflammatory benefits as well. All of this good stuff comes together to help reduce muscle soreness, inflammation, and arthritis pain. 

Some studies suggest that having tart cherries or their juices before going to bed promotes good sleep. This is because the cherries contain a small amount of a sleep-promoting hormone called melatonin. However, be mindful of the premade tart juices available in the market, as they can contain a huge amount of artificial sugars. 

2. Kiwis

Kiwi is a tiny fruit filled with nutrient punch yet low in calories. Having two kiwis during bedtime will only add about 84 calories to your daily calorie count along with 4 grams of fiber and 142% of the daily value (DV) of vitamin C.

They are also rich in melatonin and serotonin, which helps you have a good night’s sleep. There was an interesting 2023 study that examined how kiwi fruit might affect sleep. For a month, 15 athletes ate two kiwis before bed and kept track of their sleep patterns. The results showed that the athletes slept better and had fewer disturbances throughout the night. Who knows, maybe kiwis are the solution to your sleep problems.

3. Bananas

Known for their sweet taste and convenient natural packaging, bananas are a healthy bedtime snack. They are rich in vitamins, fiber, and minerals, making them an all-in-one source of nutrients. Because they have a decent amount of dietary fiber, bananas promote digestive health and give a feeling of fullness.

However, if you want to keep your calorie count in place or are diabetic, note that one medium-sized banana contains 90 calories and 23 grams of carbs. Much like kiwi, bananas are also rich in serotonin, which our body converts to melatonin. 

4. Oatmeal

Oatmeal can be a hearty and healthy snacking option at night. It is full of complex carbohydrates, fiber, and plant-based protein, making it a balanced snack or meal for both morning and nighttime. A warm bowl of quick oats, 3/4 cup serving with water, only has 124 calories.

The slow-digesting carbohydrates provide sustainable energy and help regulate sugar levels, preventing spikes that are a major cause of sleep disruptions.

5. Protein Shake

Protein shakes or smoothies are a convenient meal to boost protein intake. Most people also use them as a meal replacement or post-workout drink. A protein-rich smoothie before bedtime supports muscle repair and helps slow down age-related muscle loss, especially if you are a fitness fanatic. 

The yummiest way to increase your intake is to make a milk-based smoothie. All you need to blend is 240 mL of low-fat milk and 110 grams of frozen pineapple added to a scoop of protein powder. Such a simple way to snack before bedtime.

6. Cheese and Crackers

Cheese and crackers are a classic pairing that can never go wrong. They make a satisfying and flavorful snack. Whole-grain crackers and cheese regulate the sugar levels in your body, and better yet, cheese is a carb-rich food that makes tryptophan more available to your brain, which helps you sleep.

This means your body can use the compound to make serotonin and melatonin, both of which aid sleep. A serving of four whole wheat crackers and one stick of low-fat cheddar cheese has around 145 calories.

7. Pumpkin Seeds

Another nutritious and delicious snack is pumpkin seeds. The crunchy, nutty seeds are a good source of vital nutrients, and a 28 gram serving has 158 calories. 

They are also rich in tryptophan and magnesium which helps us sleep better at night. They’re also an excellent source of dietary fiber that gives a feeling of fullness. So, having a handful will keep you away from ordering junk food late at night.

8. Yogurt

Yogurt is a creamy, delightful, calcium-packed snack. It will not only keep your bones strong but also has been linked to good sleep quality in some research. It also contains probiotics that keep your immune system healthy.

Greek yogurt contains a type of protein called casein which is linked to reducing hunger when you wake up the next morning. To make your snack more flavorful you can add berries or any unsweetened granola to yogurt for an extra crunch.  

9. Chia Seed Pudding

Another satisfying snack for bedtime is chia seed pudding. Although like others, it can be enjoyed any time of the day and having it just before bed has its own benefits. Chia seeds are rich in nutrients like alpha-linolenic acid (ALA). According to research, ALA has been linked with reducing irregular sleep patterns.

This fatty acid cannot be produced by the body itself, so it must be given to the body through diet. You can easily make chia pudding by adding chia seeds with your preferred low-fat milk and letting it sit for an hour in the fridge. Top with your favorite unsweetened fruits and enjoy.

10. Chamomile Tea

If you’re looking for a soothing and relaxing beverage before sleeping, then chamomile tea is your best friend. It has a calming aroma and is known for its relaxation properties.

Chamomile tea is caffeine-free, which means it will not disrupt your sleep pattern if you drink it close to bedtime. Its warm, cozy nature and anti-inflammation properties are two reasons it helps encourage better sleep.

11. Eggs 

It sounds weird to have an egg as a snack, but there are plenty of ways to make them an excellent bedtime nibble. It all depends on how you want them. 

Hard-boiled eggs don’t take much effort to make and you can eat them alone or smashed on a piece of whole-grain bread. Surprisingly one egg only has 72 calories and gives 6 grams of hunger-satisfying protein.

12. Popcorn

Another light snacking option on our list is popcorn. Its light and airy texture along with its nutrition benefits makes it a suitable choice to eat before sleep.

Popcorn is a low-calorie snack that can be made on the stove with a little splash of oil and some sea salt. It also contains complex carbs that give the green light to the brain to release tryptophan and produce serotonin.

13. Mixed Nuts

Mixed nuts are a convenient snacking option with a variety of health benefits. They contain healthy fats, fiber, and protein along with magnesium, monounsaturated, and polyunsaturated fats, all of which can help lower cholesterol levels and improve digestive health.

Having a small bowl of nuts such as almonds or walnuts promotes a healthy sleep cycle as these are rich in tryptophan and melatonin. However, make sure you eat unsalted ones to avoid unnecessary high levels of sodium. 

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