Enjoy these healthy bedtime snacks

Some people believe that you should not eat before going to bed, but that isn’t always true. Eating healthy foods can help you fall asleep faster, achieve your dietary goals, and improve the quality of sleep.

Some foods can be harmful to your health, such as diabetes and heart disease. Some foods, however, are considered healthy and beneficial to a good night’s sleep due to their ability increase serotonin (or melatonin) levels.

What late-night snacks can help you sleep better?

The Banana: A banana is a good source of potassium, magnesium and melatonin. It also relaxes your muscles, which makes you more relaxed and ready for bed.

Walnuts or Almonds? Walnuts are a great food to improve sleep. They are easy to eat right before bed. Almonds are rich in calcium, which relaxes muscles and soothes the body. Calcium is essential for the brain to convert the amino acid, tryptophan, into melatonin which induces sleep. Walnuts are a great source of melatonin and omega-3 fatty acid.

Kiwis This sweet, tart fruit with fuzzy skin is good for you and your body. Kiwis can also improve the quality of your sleep. Participants in one study reported a reduction of 35% in the time it took them to fall asleep. They also slept longer (13% more) and better (5%).

Smoothie with Protein: No longer just for breakfast. This snack is rich in protein and can help you to regenerate your muscles.

Even better? Add milk to your smoothie. Milk contains tryptophan which is needed by your body to produce the neurotransmitters that promote sleep, serotonin and melanin.


If you are actually hungry and not just bored or stressed, a low-calorie snack won’t make a difference.

You can make healthy, tasty late-night snacks using whole foods, such as eggs, berries and kiwis.

Always have healthy, tasty snacks on hand. It will be less tempting to grab a high-calorie, unhealthy snack at the drive-thru before going to bed.

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