{"id":25447,"date":"2019-09-25T00:00:00","date_gmt":"2019-09-25T00:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/best-snacks-before-bed\/"},"modified":"2023-06-20T22:41:45","modified_gmt":"2023-06-20T22:41:45","slug":"best-snacks-before-bed","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/best-snacks-before-bed\/","title":{"rendered":"6 Late-Night Snacks That Will Help You Sleep"},"content":{"rendered":"\n<p>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&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/dealing-with-acid-reflux-at-night\/\" target=\"_blank\" rel=\"noreferrer noopener\">acid reflux<\/a>. However,&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/foods-that-help-you-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">some foods can actually promote sleep<\/a>, thanks to soothing compounds like&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/everything-you-need-to-know-about-melatonin\/\" target=\"_blank\" rel=\"noreferrer noopener\">melatonin<\/a>, serotonin, tryptophan, magnesium, and calcium.<\/p>\n\n\n\n<p>\u201cBedtime snacks are controversial for sure, but a small snack can help you fall asleep if you do it the right way,&#8221; says&nbsp;Terry Cralle, RN, certified clinical sleep educator and Saatva sleep consultant. What&#8217;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:&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25859885\" target=\"_blank\" rel=\"noreferrer noopener\">150 calories or less<\/a>) at least 30 minutes before bed, Cralle advises.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"6 Late Night Snacks to Improve Your Sleep with Christina Heiser | Saatva\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ZQ3AWiPYPnQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-best-snacks-to-eat-before-bed\">The best snacks to eat before bed<\/h2>\n\n\n\n<p>Here are a few of the best late-night snacks with ingredients that will help you fall (and stay) asleep.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-half-a-turkey-sandwich\">Half a turkey sandwich<\/h3>\n\n\n\n<p>Your post-Thanksgiving&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/what-is-food-coma-and-how-to-prevent-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">food coma<\/a>&nbsp;may be due to the tryptophan in turkey, says&nbsp;<a href=\"https:\/\/smarthealthyliving.com\/about\/\" target=\"_blank\" rel=\"noreferrer noopener\">Amanda A. Kostro Miller<\/a>, RD, an advisory board member of Smart Healthy Living.<\/p>\n\n\n\n<p>\u201cTryptophan metabolism and uptake can affect the amount of serotonin and melatonin that circulates in the body,&#8221; she explains.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-avocado-toast\">Avocado toast<\/h3>\n\n\n\n<p>Avocado lovers, rejoice: \u201cNot only are avocados a good source of magnesium, which is helpful in relaxation, but they also contain more potassium than bananas,&#8221; says Cralle.<\/p>\n\n\n\n<p>Boosting your&nbsp;<a href=\"https:\/\/www.nature.com\/articles\/s41440-018-0131-4\" target=\"_blank\" rel=\"noreferrer noopener\">potassium<\/a>&nbsp;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. (Here&#8217;s what you need to know about eating&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/avocado-before-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">avocado before bed<\/a>.)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-oatmeal\">Oatmeal<\/h3>\n\n\n\n<p>Warm and soothing, oatmeal can help ease you into sleep. \u201cOats are a natural source of melatonin, the hormone that regulates your sleep and wake cycles,&#8221; says Cralle.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>\u201cBananas are good sources of tryptophan and fiber as well as potassium and magnesium, important minerals that serve as muscle and nerve relaxants,&#8221; says Cralle. (Read our <a href=\"https:\/\/www.saatva.com\/blog\/sweet-dreams-cereal\/\" target=\"_blank\" rel=\"noreferrer noopener\">review of the Sweet Dreams<\/a> cereal.)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-pistachios\">Pistachios<\/h3>\n\n\n\n<p>Too tired for late-night food prep? Snack on a handful of pistachios, which have the&nbsp;<a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/4\/367\/htm\" target=\"_blank\" rel=\"noreferrer noopener\">highest melatonin content of any nut tested<\/a>, according to a 2017 review in&nbsp;<em>Nutrients<\/em>.<\/p>\n\n\n\n<p>\u201cQuick and easy, pistachio nuts are fun to eat, high in antioxidants, and rich in melatonin,&#8221; confirms Cralle. \u201cThey also contain fiber, vitamin B6, magnesium, healthy fats, and protein, all of which contribute to better sleep.&#8221;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-tart-cherries\">Tart cherries<\/h3>\n\n\n\n<p>A small study in the&nbsp;<em>American Journal of Therapeutics<\/em>&nbsp;finds&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28901958\" target=\"_blank\" rel=\"noreferrer noopener\">drinking tart cherry juice<\/a>&nbsp;may help adults with&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/tips-for-treating-insomnia\/\" target=\"_blank\" rel=\"noreferrer noopener\">insomnia<\/a>&nbsp;sleep longer and better.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>\u201cReally, 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,&#8221; adds Kostro Miller. In particular,&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5409706\/\" target=\"_blank\" rel=\"noreferrer noopener\">grapes and strawberries<\/a>&nbsp;are natural sources of melatonin as well.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-cottage-cheese\">Cottage cheese<\/h3>\n\n\n\n<p>If you&#8217;re having a hard time falling asleep or you wake up feeling tired,&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3866235\/\" target=\"_blank\" rel=\"noreferrer noopener\">you may be low on calcium<\/a>, per a 2015 article in the&nbsp;<em>Journal of Sleep Research.<\/em><\/p>\n\n\n\n<p>Rich in calcium and sleep-inducing tryptophan, <a href=\"https:\/\/www.saatva.com\/blog\/cheese-before-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">cottage cheese<\/a> can help increase your melatonin levels for quality shut-eye.<\/p>\n\n\n\n<p>Protein-rich and low-fat, cottage cheese is a versatile bedtime snack you can pair with fruit, nuts, or crackers, says Cralle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-faqs\">FAQs<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-is-it-ok-to-have-a-snack-before-bed\">Is it OK to have a snack before bed?<\/h3>\n\n\n\n<p>It&#8217;s OK to have a snack before bed as long as it\u2019s small, nutrient-dense, and is consumed at least 30 minutes before bedtime.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-should-i-do-if-i-m-hungry-before-bed\">What should I do if I&#8217;m hungry before bed?<\/h3>\n\n\n\n<p>If you\u2019re hungry before bed, opt for a small, low-calorie snack, such as half a turkey sandwich or avocado toast, to satisfy your hunger and help you sleep better.<\/p>\n\n\n\n<p><em>Nutrition plays a huge role in how well you&#8217;re able to sleep. Learn about the connection between&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/nutrition-and-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">nutrition and sleep<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&nbsp;acid reflux. However,&nbsp;some foods can actually promote sleep, thanks to soothing compounds like&nbsp;melatonin, serotonin, tryptophan, magnesium, and calcium. \u201cBedtime snacks are controversial for sure, but a [&hellip;]<\/p>\n","protected":false},"author":84,"featured_media":25448,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[389,396],"tags":[],"coauthors":[451],"guest":[],"host":[],"class_list":["post-25447","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-health","category-sleep-food"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/25447","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/users\/84"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/comments?post=25447"}],"version-history":[{"count":0,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/25447\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media\/25448"}],"wp:attachment":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media?parent=25447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/categories?post=25447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/tags?post=25447"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/coauthors?post=25447"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/guest?post=25447"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/host?post=25447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}