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Bedtime Snacks Suggestions

Ideally, you are leaving about 3 hours between your last bite and bedtime, but sometimes you may need a little something before you snooze.

Choosing a nighttime snack can be a tricky balancing act. See our recommendations for healthy bedtime snacks that can help you prepare for a restful night's sleep.

The Importance of a Balanced Bedtime Snack

Before we dive into snack options, it's crucial to understand the significance of a balanced bedtime snack.

Ideally, your snack should contain both protein and carbohydrates. This combination can help stabilize blood sugar levels and provide the necessary nutrients for a good night's sleep.

Magnesium and Sleep

Magnesium plays a vital role in regulating our internal clock and may benefit sleep. One excellent snack option is a Banana with Almond Butter, as both almonds and bananas are rich in magnesium. Bananas also provide potassium, which can improve sleep quality, especially in women.

Fruit for Essential Nutrients

Certain fruits can enhance your sleep quality by providing essential vitamins and minerals. Pineapple, oranges, and bananas have been shown to increase melatonin production. Kiwis also have sleep-inducing properties, helping individuals fall asleep faster and experience better sleep quality.

If you prefer low-sugar options, tart cherries and a small amount of tart cherry juice can improve sleep and reduce insomnia symptoms due to their melatonin content.

Protein Smoothie for Muscle Repair

For those who engage in heavy physical activity, a protein smoothie before bedtime can aid in muscle repair. Research indicates that protein shakes can boost muscle growth, particularly when combined with earlier exercise. You can lower calorie intake by mixing them with almond milk or water.

Nuts and Seeds as a Salty Snack Substitute

High-sodium diets are linked to poorer sleep quality, making unsalted nuts and seeds an excellent alternative to salty snacks like potato chips.

Pistachios top the nut family with their melatonin content, while pumpkin seeds and sesame seeds contain tryptophan, an amino acid that aids in sleep quality. Cashews and walnuts are also great options due to their potassium and magnesium levels.

Yogurt for Calcium and Calmness

Yogurt is rich in calcium, a nutrient that can make it easier to fall asleep and achieve restorative sleep. Additionally, yogurt contains protein, vitamin B6, vitamin B12, and magnesium, all contributing to sounder sleep. It also contains gamma-aminobutyric acid (GABA), a neurotransmitter that calms the body before sleep.

Opt for plain or reduced-sugar options to avoid excessive added sugar and consider topping your yogurt with berries or nuts.


Selecting the right bedtime snack can significantly impact your sleep quality. By opting for nutrient-packed snacks like fruits, nuts, seeds, and balanced options like a protein smoothie, you can enhance your sleep preparation.

Remember to avoid sugary or caffeinated foods, as well as high-sodium snacks, to ensure a peaceful night's rest. Sweet dreams!


  • Yoshida, J., Eguchi, E., Nagaoka, K., Ito, T., & Ogino, K. (2018). Association of night eating habits with metabolic syndrome and its components: A longitudinal study. BMC Public Health, 18(1), 1366.

  • Crispim, C. A., Zimberg, I. Z., dos Reis, B. G., Diniz, R. M., Tufik, S., & de Mello, M. T. (2011). Relationship between food intake and sleep pattern in healthy individuals. Journal of Clinical Sleep Medicine, 7(6), 659–664.

  • Madzima, T. A., Panton, L. B., Fretti, S. K., Kinsey, A. W., & Ormsbee, M. J. (2014). Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. The British Journal of Nutrition, 111(1), 71–77.

  • Sae-Teaw, M., Johns, J., Johns, N. P., & Subongkot, S. (2013). Serum melatonin levels and antioxidant capacities after consumption of pineapple, orange, or banana by healthy male volunteers. Journal of Pineal Research, 55(1), 58–64.

  • Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal Of Clinical Nutrition, 20(2), 169–174.

  • U.S. Department of Agriculture. (2019, April 1). Yogurt, plain, whole milk. Retrieved September 19, 2021, from

  • 7. Katagiri, R., Asakura, K., Kobayashi, S., Suga, H., & Sasaki, S. (2014). Low intake of vegetables, high intake of confectionary, and unhealthy eating habits are associated with poor sleep quality among middle-aged female Japanese workers. Journal of Occupational Health, 56(5), 359–368.

Nibbles that won't wreck your sleep quality

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