What Snacks Will Help Me Sleep?

Medically Reviewed on 4/14/2022
What snacks will help me sleep?
Learn fifteen snacks that can help you sleep better at night below.

Getting enough sleep may improve everything from your mood to your immune system, yet more than 33 percent of Americans do not receive the necessary hours of sleep every night.

Changing your diet may help increase your sleeping hours and improve your overall sleep quality.

Melatonin is the hormone that is responsible for the sleep cycle; therefore, increasing your intake of minerals that assist the synthesis of melatonin will improve your sleep.

Minerals that assist the synthesis of melatonin, which can improve your sleep, include:

  • Potassium
  • Magnesium
  • Calcium
  • Iron

15 snacks that help you sleep better

Here are fifteen snacks that can help you sleep better at night:

  1. Oats
    • Oats are a good snack choice because it improves your sleep cycle and provides proper sleep at night. Oats are a good source of melatonin, tryptophan, and complex carbs that help regulate the sleep cycle.
  2. Almonds
    • Almonds are a rich source of magnesium, a muscle-relaxing agent that plays an important role in regulating sleep. Consuming a handful of almonds before bedtime helps you fall asleep and stay asleep throughout the night.
  3. Crackers and cheese
    • The protein in cheese contains the sleep-inducing amino acid tryptophan, while the carbohydrates in crackers may help you fall asleep faster. Cheddar cheese has more tryptophan per gram than other cheeses.
  4. Peanut butter
    • Tryptophan, which the body utilizes to generate sleep hormones, is abundant in America's favorite nutty spread. Spread some peanut butter on some whole-grain crackers to help the tryptophan reach the brain more quickly.
  5. Milk and cereals
    • Milk includes tryptophan, a sleep-promoting amino acid that the brain uses to produce serotonin and melatonin. These chemicals promote relaxation and regulate sleep and waking cycles. According to the National Sleep Foundation, the carbs in cereal make tryptophan more accessible to the brain.
  6. Sweet potatoes
    • Sweet potatoes are high in potassium, magnesium, and calcium. Sweet potatoes, like bananas, have been demonstrated to help you relax and reduce your blood pressure before night. To add some flavor to your sweet potatoes, mix with some honey and sea salt.
  7. Figs
    • Figs include a high concentration of potassium, magnesium, calcium, and iron, which can aid in blood flow and muscular contraction. When it comes to falling asleep, these things are critical. Research on elder participants discovered that those who took magnesium had more sleep time and efficiency.
  8. Cherry juice
    • Fresh cherries are among the best fruits to consume late at night. Cherry juice is unique because it contains melatonin, a sleep hormone. Cherries contain tryptophan as well. Together, these two elements make cherry juice the ideal pre-bed drink, allowing you to not only fall asleep but also sleep well all night.
  9. Bananas
    • Tryptophan is an amino acid that is required for the creation of serotonin in the brain, which aids with sleep. Bananas contain tryptophan and other minerals, such as magnesium and potassium, which help your muscles relax. Magnesium deficiency has been related to poor sleep. A banana before bedtime is an excellent sleep aid.
  10. Pineapple
    • Certain fruits can considerably increase natural melatonin levels, which tend to diminish as you age. Researchers discovered that consuming pineapples increased levels of a melatonin marker by more than 266 percent, whereas bananas increased levels by 180 percent.
  11. Green tea
    • Green tea includes theanine, an amino acid that aids in stress reduction and relaxation. Make sure the green tea you drink at night is decaffeinated because the caffeine in ordinary green tea may keep you awake.
  12. Hummus
    • Chickpeas, the major component in hummus, are high in folate, vitamin B6, and tryptophan. Folate aids in the regulation of sleep patterns, especially in the elderly, and vitamin B6 aids in the regulation of your body clock. So, for your before-bed snack, put some hummus on a tiny slice of bread.
  13. Pumpkin seeds
    • Pumpkin seeds provide a range of vital minerals, including high levels of tryptophan. Pair pumpkin seeds with a tiny piece of carb-rich fruit to help the sleep-inducing nutrients reach your brain.
  14. Turkey
    • Turkey contains tryptophan, an amino acid that has been found to stimulate melatonin synthesis. If you have difficulties falling asleep, turkey may be the meat for you.
  15. Fish
    • Fatty fish, such as salmon, tuna, trout, and mackerel, are high in vitamin D and omega-3 fatty acids. This potent combo has been demonstrated to boost serotonin production. According to one research, participants who ate salmon for six months fell asleep 10 minutes sooner than those who ate other proteins.

What foods should you avoid before bedtime?

Intake of certain foods is to be avoided at bedtime because they can produce the opposite effect and keep you awake for longer hours. Such foods include:


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Medically Reviewed on 4/14/2022
Image Source: iStock Image

American Sleep Association. Top 10 Foods That Help You Sleep. https://www.sleepassociation.org/about-sleep/top-10-foods-help-sleep/

Cleveland Clinic. 5 Foods That Help You Sleep. https://health.clevelandclinic.org/5-foods-that-help-you-sleep/

Suni E. The Best Foods To Help You Sleep. Sleep Foundation. https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep