A good night’s sleep is connected to happiness, energy, and focus. For those who can’t seem to fall asleep or have a tendency to wake up in the middle of the night, a light bedtime snack may be just what the doctor ordered. Yes, there are foods that boast a number of nutrients-magnesium, tryptophan, melatonin, and potassium-that will help you naturally relax your body in preparation for a night of deep restorative sleep. Here is a guide to some easy, effective bedtime snacks that will help you relax and sleep well.
1. Almonds: All-Natural Sleep Inducer
Almonds are the sleeping superfood! These nutritious nuts are packed full of sleep-promoting minerals that help relax your body.
- Why They Work: Almonds are full of magnesium, a mineral that helps your body relax and reduces stress-a major part of better sleep. They have melatonin, too, which is an important hormone responsible for maintaining the balance in our sleep-wake cycles and enabling us to start sleeping much more easily.
- How to Enjoy: A small handful of almonds-about 10-12 nuts-is enough to reap the sleep benefits. Try them plain, or sprinkle over a small bowl of yogurt for a protein-packed snack that’ll keep you full through the night.
2. Banana – The Relaxing Snack from Nature
But bananas aren’t only delicious-they’re also replete with sleep-supporting nutrients. They’re nature’s perfect little sleeping pill!
- Why They Work: Loaded with potassium and magnesium, bananas help relax muscles. They even contain tryptophan, an amino acid that the body converts to serotonin and melatonin, two chemicals that promote relaxation and sleep.
- How to Use: Snack on one banana by itself, or slice a few into a small bowl of oatmeal or yogurt. You could even top it with a dollop of almond butter for an extra boost of magnesium.
3. Warm Milk – Timeless Sleep-Promoting Beverage
Warm milk is still one of the oldest comfort remedies for sleeping well. The heat and nutrition in milk help your body unwind and fall asleep more easily.
- Why It Works: Milk contains tryptophan, an amino acid that fosters the production in your body of serotonin and melatonin-sleep drugs. The warmth of milk can be soothing, relaxing, and therefore help ease you into rest.
- How to Use: Heat a glass of milk and sip it slowly about 30 minutes before bed. You can add a bit of honey or a sprinkle of cinnamon, which is also calming, to give it a better flavor.
4. Oatmeal – Warm-up, Soothe with a Bowl at Bedtime
Oatmeal is a warm healthy snack not only for breakfast but also for bedtime, as it holds nutrients that help induce good sleep.
- Why It Works: Oats are an excellent source of melatonin and complex carbohydrates that stimulate your brain to produce serotonin. It also contains high levels of fiber, magnesium, and calcium-all known to promote sleep.
- How to Use: Make a small bowl of oatmeal and add some sliced banana, a few walnuts, or a sprinkling of cinnamon. Don’t overload on sugar-that’ll give you an energy boost and cable your sleep.
5. Cherries or Tart Cherry Juice – A Natural Source of Melatonin
Cherries, especially tart cherries, are one of the rare natural sources of melatonin, which is a sleep-regulating hormone.
- Why They Work: Melatonin has played a significant role in regulating the normal sleep-wake cycle. Several studies have proved that either tart cherries or the juice from tart cherries is effective in improving sleep time and quality.
- How to Use: Eat a small bowl of cherries about an hour before bed. Alternatively, drink a small glass of tart cherry juice. If using juice seek out those without added sugars.
6. Walnuts – The Nutty Sleep Enhancer
Walnuts are another sleeping-friendly snack, rich in healthy fats and sleep-conducive nutrients.
- Why They Work: Walnuts contain melatonin, the neurotransmitter responsible for regulating the sleep-wake cycle, plus an amino acid that provides the building block your body needs to produce serotonin. Together, melatonin and omega-3s encourage falling asleep and staying asleep.
- How to Enjoy: Snack on one-quarter cup of walnuts alone or together with a piece of dark chocolate for a sweet satisfying treat.
7. Kiwi: The Sleep-Promoting Superfruit
Kiwis are a shockingly good, yet effective, snack to help you sleep sooner and sleep longer. They contain a huge amount of antioxidants and serotonin, which regulates sleep.
- Why It Works: Kiwis contain serotonin and antioxidants that help your normal sleep cycle and thus enhance the quality of your sleep. In fact, several studies have concluded that consuming kiwi before bedtime can lengthen your duration of sleep.
- How to Use: Enjoy one or two kiwis an hour before bedtime. You can eat them plain, or slice them over a small bowl of yogurt for a little extra creamy, sleep-conducive snack.
8. Yogurt – Nutritious and Creamy Calcium Treat
Yogurt is amazingly creamy and delicious; it is a very good source of calcium, which is known to support restful sleep.
- Why It Works: Calcium helps your brain use tryptophan to produce melatonin. Yogurt also contains protein, which keeps you full and prevents late-night hunger pangs.
- How to Have: Have a small bowl of plain yogurt before bedtime. You could flavor it by sprinkling a little honey over it or adding some fresh berries, which also have very high levels of antioxidants.
9. Chamomile Tea: The Ultimate Calming Beverage
Chamomile tea is a herbal, caffeine-free tea that is famous for its soothing effects. This gentle tea is perfect for bedtime.
- Why It Works: Chamomile contains an antioxidant called apigenin, which acts by reducing overall anxiety and relaxing one, hence helping an individual catch some sleep. The warmth of the tea relaxes the muscles before catching a night’s sleep.
- How to Use: Make yourself a cup of tea using dried chamomile flowers 30 minutes before bedtime. Add honey or a slice of lemon for an extra-soothing effect.
10. Peanut Butter on Whole Grain Toast-The Ultimate Night Time Snack
In one, comforting, tasty, and really helpful for sleep-improvement, is peanut butter on whole-grain toast. Whole grains will help to soothe the body, while healthy fats keep blood sugar levels steady through the night.
- Why It Works: Whole grains slowly release their energy, preventing a lack of blood sugar that can rouse you from sleep. In addition, peanut butter contains healthy fats with tryptophan to help manufacture melatonin within the body.
- How to Use: Take a thin coating of peanut butter on whole-grain toast and drop a few banana slices or drizzle honey on it for added sweetness.
11. Dark Chocolate – Treat Sweet and Relaxed
Dark chocolate considered in moderation serves as a bedtime soother due to antioxidants and serotonin increasing mood and relaxation.
- Why It Works: A small amount of serotonin in the dark chocolate works to put the brain at ease. However, do not have milk chocolate; it has much more sugar in it, and too much sugar interferes with sleep.
- How to Have: A small square, about one ounce, will deliver the benefits. Have this with a handful of almonds or walnuts for a delicious sleep-friendly treat.
Tips for Snacking on Sleep-Friendly Snacks
Keep portions small. Giant portions before bedtime will make sleeping difficult. You want to have a light snack, not eat a meal.
Avoid adding sugary stuff into your diet; the high level of sugar creates energy spikes, which messes up sleeping. Instead, consume naturally sweet foods such as fruits and honey.
Eat About an Hour Before Bed: This gives your body enough time to digest and will help you avoid discomfort in bed.
Final Thoughts: Snacking Your Way to Sleep
These are snacks that are not only delicious but also packed with nutrients that act in support of relaxation and sleep. From almonds, kiwi, chamomile tea, and peanut butter toast, there is, of course, a sleep-conducive snack option that would fit the bill depending on your taste and requirements. The next time you lie awake in bed, try one of these soothing options to help you wind down and wake up refreshed.
Enjoy them tonight and feel the difference they will make to your sleep!
