TOP
best snacks before bed - image of avocado toast

6 Late-Night Snacks That Will Help You Sleep

Late-night snacks have a bad reputation when it comes to quality sleep. After all, eating too close to bedtime can keep you awake or disrupt your sleep with indigestion and acid reflux. However, some foods can actually promote sleep, thanks to soothing compounds like melatonin, serotonin, tryptophan, magnesium, and calcium.

“Bedtime snacks are controversial for sure, but a small snack can help you fall asleep if you do it the right way,” says Terry Cralle, RN, certified clinical sleep educator and Saatva sleep consultant. What’s more, your hunger bells could be trying to alert you to nutritional deficits a mini-meal could help fill in. If your stomach is grumbling, reach for a small, nutrient-dense snack (think: 150 calories or less) at least 30 minutes before bed, Cralle advises.

The best snacks to eat before bed

Here, a few of the best late-night snacks with ingredients that will help you fall (and stay) asleep.

  1. Half a turkey sandwich. Your post-Thanksgiving food coma may be due to the tryptophan in turkey, says Amanda A. Kostro Miller, RD, an advisory board member of Smart Healthy Living. “Tryptophan metabolism and uptake can affect the amount of serotonin and melatonin that circulates in the body,” she explains. In turn, these relaxing hormones prime your body for sleep. Top a slice of fiber-rich whole wheat bread with a few slices of this low-fat, high-quality protein for a filling, nutritious bedtime snack.
  2. Avocado toast. Avocado lovers, rejoice: “Not only are avocados a good source of magnesium, which is helpful in relaxation, but they also contain more potassium than bananas,” says Cralle. Boosting your potassium intake can help improve sleep efficiency and reduce nighttime wake-ups. Spread a quarter of an avocado on a slice of whole grain toast for healthy, filling complex carbs and fiber to satisfy your hunger before bed.
  3. Oatmeal. Warm and soothing, oatmeal can help ease you into sleep. “Oats are a natural source of melatonin, the hormone that regulates your sleep and wake cycles,” says Cralle. Eat a quarter cup of plain oatmeal (to avoid the sugar and additives from flavor packets) and top it with banana slices for a touch of sweetness. “Bananas are good sources of tryptophan and fiber as well as potassium and magnesium, important minerals that serve as muscle and nerve relaxants,” says Cralle.
  4. Pistachios. Too tired for late-night food prep? Snack on a handful of pistachios, which have the highest melatonin content of any nut tested, according to a 2017 review in Nutrients. “Quick and easy, pistachio nuts are fun to eat, high in antioxidants, and rich in melatonin,” confirms Cralle. “They also contain fiber, vitamin B6, magnesium, healthy fats, and protein, all of which contribute to better sleep.”
  5. Tart cherries. A small study in the American Journal of Therapeutics finds drinking tart cherry juice may help adults with insomnia sleep longer and better. To satisfy your sweet tooth without the shock of sugar from juice, eat a handful of dried tart cherries. These tasty morsels are a natural source of melatonin, filling fiber, antioxidants, and vitamin C. “Really, any fruit can be a good bedtime snack since fruit has fiber to keep you full, carbohydrates, and even a high water content to keep you hydrated,” adds Kostro Miller. In particular, grapes and strawberries are natural sources of melatonin as well.
  6. Cottage cheese. If you’re having a hard time falling asleep or you wake up feeling tired, you may be low on calcium, per a 2015 article in the Journal of Sleep Research. Rich in calcium and sleep-inducing tryptophan, cottage cheese can help increase your melatonin levels for a quality shut-eye. Protein-rich and low-fat, cottage cheese is a versatile bedtime snack you can pair with fruit, nuts, or crackers, says Cralle.

Certain diets can affect how well you’re able to sleep. Here, learn about how the keto diet impacts your sleep.

Lauren Krouse is a freelance writer and researcher based in North Carolina. A graduate of the MFA in Creative Nonfiction program at UNC-Wilmington, she loves writing about all things health, fitness, politics, and activism. When she’s not typing away, you can find her meditating, weightlifting, playing soccer, or walking in the woods with her partner and two rescue dogs.