Bedtime Snacks to Help You Sleep

In a perfect world, a filling, nutrient-rich dinner would keep you satisfied throughout the night. But sometimes, it’s not enough and you feel a little peckish before bed. That’s ok! It’s important to listen to those hunger cues to make sure you’re not going to bed hungry (or too full).

If you opt for that evening snack, it’s important to choose something nutritious. Below are some sleepy-time snacks that can satisfy any late-night craving:

Tart cherries. Tart cherries are rich in melatonin, the hormone produced naturally by the body that’s essential for sleep.

Avocado on a rice cake. The perfect bedtime snack has about 70% carbs and 30% fat or protein. Whole, complex carbs stimulate the release of serotonin, which converts to melatonin in the brain. The protein and/or fat keeps you satiated all night long so you don’t wake up in the middle of the night to spiked blood sugar levels. Keep in mind that not all carbs are created equal, so a bowl of pasta is not the ideal bedtime snack!

Chickpeas. Chickpeas contain high levels of magnesium, which has been shown to support restorative, deep sleep. Also, they are naturally full of tryptophan, the amino acid that’s a precursor for serotonin.

An omelet. Eggs contain a significant amount of melatonin, as well as L-ornithine, an amino acid that has been shown to help improve sleep quality. It doesn’t hurt to throw in some veggies, too!