Having Trouble Sleeping At Night? Try These Healthy Night-Time Snacks That Promote Better Sleep

Choosing the right bedtime snacks can make a significant difference in your sleep quality. This might just be the game changer you need.
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Having Trouble Sleeping At Night? Try These Healthy Night-Time Snacks That Promote Better Sleep


Getting a good night's sleep is crucial for overall health and well-being. Yet it is the most relatable lifestyle factor that all of compromise on or find hard to fulfill. The everyday struggle of falling asleep on time and getting deep, good quality, 7-8 hour sleep seems like a dream in today’s hustle culture. However, the negati9ve effect this can have your health just can not be stressed enough. 

The good news is, you can improve your sleep quality by choosing the right bedtime snacks. Here are 8 healthy nighttime snacks that can help you relax and promote better sleep.

Banana with Almond Butter

As per the United States Department of Agriculture (USDA), bananas are rich in magnesium and potassium, which are known to relax muscles and promote sleep. Pairing a banana with a tablespoon of almond butter adds healthy fats and protein, making it a satisfying and sleep-inducing snack.

Healthy Night-Time Snacks That Promote Better Sleep

Greek Yoghurt with Berries

Greek yoghurt is a great source of protein, while berries like blueberries and strawberries contain antioxidants and vitamins that support sleep quality. According to a study published in the Journal of Affective Disorders, these antioxidants not only help achieve sleep, but also helps to reverse memory derivation caused by lack of sleep. Combine them for a delicious and nutritious bedtime treat.

Popcorn

Air-popped popcorn is a light and satisfying snack that can be a good source of fibre. Just be sure to skip the butter and opt for seasoning with herbs or a sprinkle of nutritional yeast for flavour without added calories.

Herbal Tea

While not a traditional snack, herbal teas like chamomile, lavender, or valerian root can have calming effects on the body and mind, making them ideal for bedtime relaxation. Avoid teas with caffeine, such as green or black tea, close to bedtime.

Warm Milk with Honey

A classic bedtime snack, warm milk contains tryptophan, an amino acid that can help induce sleep. Adding a teaspoon of honey not only enhances the taste but also provides a small amount of glucose to signal the brain to decrease orexin, a neurotransmitter that promotes wakefulness. According to a research published in the Journal of Psychiatry & Neuroscience, the recommended quantity of tryptophan is 1 gram 45 minutes before bedtime to decrease the time taken to fall asleep.

Also Read: Poor Work-Life Balance And Lack Of Sleep, A Vicious Cycle: Expert Shares Outcomes And How To Break The Loop

Healthy Night-Time Snacks That Promote Better Sleep

Cottage Cheese with Pineapple

Cottage cheese is high in casein protein, which is slow-digesting and can help stabilise blood sugar levels throughout the night, according to a study supported by the California Dairy Research Foundation. Adding pineapple provides a touch of sweetness and vitamin C (an antioxidant), which supports the body's natural sleep-wake cycle.

Oatmeal with Nut Butter

A warm bowl of oatmeal topped with a dollop of nut butter is not only comforting but also a great source of complex carbohydrates and healthy fats. The combination can help keep blood sugar levels steady and promote sustained energy release during sleep.

Dark Chocolate

A small piece of dark chocolate (70% cocoa or higher) can satisfy cravings while providing antioxidants and a subtle caffeine boost. Enjoy in moderation as part of a balanced nighttime snack because consuming excess caffeine before bed can be counterproductive.

Also Read: Getting Poor Sleep Due To PCOS? Here Are Some Effective Tips That Can Help You Get Quality Sleep

Choosing the right bedtime snacks can make a significant difference in your sleep quality. This might just be the game changer you need. However, not every method has to be a solution for all. So you can try the hit and trial method, and figure out, which if these eight options helped you to relax, achievestable blood sugar levels, and enhance overall sleep satisfaction. Sweet dreams!

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