The Perfect Nighttime Snack to Fight Insomnia
Struggling to sleep? Try my go-to nighttime snack for a restful night. After scouring the internet and asking family and friends, I discovered 21 go-to snacks that people swear by for better sleep.
1. Oatmeal Cookie and Oat Milk
My favorite nighttime snack combines the sleep-inducing power of oats with the calming effect of warm milk. The complex carbs in the cookie help produce serotonin, while oat milk’s melatonin aids in sleep.
2. Greek Yogurt with Honey
A friend suggested Greek yogurt with honey. The yogurt’s protein helps maintain sleep, and honey’s natural sugars slightly raise insulin, allowing tryptophan to enter the brain.
3. Banana with Almond Butter
Bananas and almond butter are rich in magnesium and potassium, which relax muscles. This combo also contains tryptophan, which promotes sleep.
4. Warm Milk with Nutmeg
Warm milk has been a classic remedy, and adding a pinch of nutmeg enhances its sleep-inducing properties. Nutmeg contains myristicin, a natural compound that helps you relax.
5. Cherries
A colleague swears by cherries because they are a natural source of melatonin, which regulates sleep. A small bowl before bed can help you drift off.
6. Kiwi
Kiwis are high in serotonin and antioxidants. One friend eats two kiwis an hour before bed, which helps her fall asleep faster and stay asleep longer.
7. Whole Grain Crackers with Cheese
This snack combines complex carbs and protein, promoting serotonin production. It’s a simple, satisfying way to prep your body for sleep.
8. Chamomile Tea with a Slice of Lemon
Chamomile tea is well-known for its calming effects. Adding lemon not only enhances the flavor but also provides vitamin C, which can reduce stress levels.
9. Turkey Slices
Turkey is rich in tryptophan. A few slices before bed can help increase the production of melatonin and serotonin, making you feel more relaxed.
10. Cottage Cheese with Pineapple
This snack was recommended by a nutritionist friend. Cottage cheese contains casein protein, which sustains overnight muscle repair, and pineapple boosts melatonin levels.
11. Almonds
Almonds are a great source of magnesium, which improves sleep quality. A small handful before bed can help you relax and unwind.
12. Pumpkin Seeds
Pumpkin seeds are packed with magnesium and tryptophan. Eating a small serving can help prepare your body for a restful night.
13. Rice Cakes with Avocado
Rice cakes provide complex carbs, while avocado offers healthy fats and magnesium. This combination can help calm your nervous system and induce sleep.
14. Herbal Tea Blend
A friend mixes chamomile, valerian root, and passionflower teas. This blend creates a potent sleep-inducing effect, helping you relax and drift off easily.
15. Walnuts
Walnuts are another good source of melatonin. A small portion before bed can help regulate your sleep cycle.
16. Lettuce Wraps with Turkey and Hummus
Lettuce contains lactucarium, which has sedative properties. Combined with turkey and hummus, it makes a light, sleep-friendly snack.
17. Dark Chocolate
In moderation, dark chocolate can help you sleep. It contains serotonin-boosting compounds and magnesium, which helps relax muscles.
18. Pomegranate Juice
Pomegranate juice is rich in antioxidants. One friend drinks a small glass before bed, finding that it helps her sleep more soundly.
19. Oatmeal
A bowl of oatmeal can be very soothing. It’s high in complex carbs that help produce serotonin, making you feel calm and sleepy.
20. Herbal Infused Water
One friend drinks water infused with lavender and lemon balm. It’s a refreshing and calming way to prepare for sleep.
21. Apple Slices with Peanut Butter
Apples are high in fiber, and peanut butter provides protein and healthy fats. This combo helps stabilize blood sugar levels, preventing midnight hunger pangs.
Finding Your Perfect Nighttime Snack
These nighttime snacks have helped many people, including myself, find better sleep. Each snack combines taste with scientific benefits, ensuring you wake up refreshed. Give one of these a try tonight and see how it transforms your sleep routine!
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Featured Image Credit: Shutterstock / Alena Ozerova.
For transparency, this content was partly developed with AI assistance and carefully curated by an experienced editor to be informative and ensure accuracy.
