11 Perfect Bedtime Snacks That Will Help You Sleep Better –

There are some nights when you just need to eat a little something. You might feel that your stomach is growling and you need a little something to eat, or you didn’t eat dinner because of your workload. A snack will not only satisfy you but can also promote sleep.

You may be worried about eating before you go to bed. There’s a myth that says anything you eat before you sleep is converted to fat. However, if the calories you consume is not more than the total amount of calories you burn, you will not gain weight, no matter when you eat. However, that does not mean that you need to make poor bedtime snack choices.

Here is the list of the 11 perfect bedtime snacks that will help you go into deep slumber without weighing you down.

Greek Yogurt

Greek Yogurt is a perfect bedtime snack that promotes not only sleep but also weight loss. It has low sugar content and high protein. Consuming protein right before you go to bed will spike your growth hormones and maximize your weight gain.

Protein contains an amino acid called tryptophan, which is known to promote sleepiness. Greek yogurt also contains calcium which is effective in reducing stress and stabilizing nerve fibers in the brain.

Eating Greek yogurt as a bedtime snack before you go to bed not only helps you sleep because of its tryptophan content but can also reduce the stress you feel during the day.


If you are worried about falling asleep, having a banana can help you. Eating a banana before you hit the sack will increase the nutrients that optimize sleep.

Banana contains magnesium that helps lower the temperature of your brain. It also regulates your hormones, making you sleep longer and faster. Vitamin B6 can also be found in a banana. This vitamin aids in the production of tryptophan as well as serotonin and melatonin which are necessary for getting a good night’s sleep.

Consuming a banana before you go to bed can help you sleep easier and faster because of its magnesium and vitamin B6 contents.


Eating a small bowl of rice can not only satisfy you but can also aid in your sleep. A study conducted in Japan showed that high consumption of rice and foods with a high glycemic index promote good sleep quality and quantity. A large amount of insulin released after eating rice drives the amino acid tryptophan that helps induce sleep into your brain as well as serotonin, the brain chemical that is essential for your good mood.

It also aids in the production of melatonin. Melatonin helps control the body’s internal clock to regulate sleep. Eating rice is also soothing and satisfying.

Since rice has a high glycemic index, it controls your internal body clock to give you a good night’s sleep.

Peanut Butter

Peanut butter on toast is a filling and delicious snack that you can eat any time of the day, especially before you go to bed. Peanut butter contains the amino acid tryptophan which aids in sleeping.

Peanut butter is also a fat-burning food. Peanut butter does not only promote sleep but also helps you in building muscles while you sleep because of its protein content.


Toast with peanut butter is the perfect combination as a bedtime treat. Toast contains carbohydrates that trigger the production of insulin.

Insulin induces sleep by speeding the release of the brain chemicals tryptophan and serotonin. These are the brain chemicals that help you to feel relaxed and send you to sleep faster.


Air-popped popcorn is an ideal late-night snack food.

Not only does it contain 30 calories per cup, but the carbs in the popcorn also stimulate the release of tryptophan in your brain. Tryptophan is used to make the sleep-inducing neurotransmitter serotonin. Spice up your popcorn snack with cinnamon which can regulate your sugar and make you fall asleep easily.


Cherries not only satisfy your sweet tooth, but they also give you better shut-eye, too.

Cherries are a natural source of the hormone that regulates sleep, melatonin. A study entitled Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study posits that CherryPham, a juice blend made from tart cherries, has modest beneficial effects on the sleep quality and duration of older adults with insomnia.

Cherries help fight inflammation in the body while producing melatonin to help regulate sleep.

Cottage Cheese

Cottage cheese is considered one of the best bedtime snacks to enjoy. It contains the sleep-inducing chemical tryptophan that makes you fall asleep.

Cottage cheese also has the slow-releasing protein, casein protein, that keep you feeling full overnight while aiding in the repair of your muscles while you enjoy your beauty sleep.

Eating cottage cheese on top of toast regulate the neurotransmitter tryptophan that controls your slumber.


There is a reason why you feel that you want to take a nap after your Thanksgiving dinner: The tryptophan from the turkey that you enjoyed makes you feel sleepy, making it a perfect bedtime snack.

Turkey also contains vitamin B12 which plays a vital role in the production of melatonin. Melatonin also called the “sleep hormone” is responsible for giving you a good night’s sleep.

Enjoy a couple of turkey slices on top of whole wheat toast. Fiber will keep you satisfied all night while the B vitamins will help the body absorb the tryptophan to give you a good night’s rest.


Have a bowl of cereals that contain good and complex carbs. Cereals contain complex carbohydrates that increase the availability of tryptophan in your bloodstream, resulting in sleep-inducing effects.

Enjoying a bowl of cereal, especially if it is whole grain and low on sugar before bedtime is a perfect bedtime treat that can aid you in sleeping while still satisfying your sweet cravings.


The myth that drinking a glass of warm milk will help you fall asleep is true.

Milk contains the amino acid tryptophan which when released in the brain produces the “feel good” hormone serotonin. The calcium in milk is also effective in reducing stress, making it easier for you to fall asleep at night.

Drinking a glass of milk as a pre-bed snack not only helps you fall asleep but can also help you stop getting stressed while worrying about your problems.

Enjoying a snack before bedtime is not bad if the food you are eating aids you in sleeping. Now that you know what the perfect bedtime snacks are incorporate them into your sleep habits to make it easier for you to fall asleep and wake up feeling more rested.