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The Best Bedtime Snack to Help You Sleep

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Snack Bed

The best snack before bed is one that is high in protein and low in sugar. Protein helps to keep you feeling full and satisfied, while sugar can cause energy spikes and lead to restless sleep. A good option for a pre-bed snack is cottage cheese or a small portion of nuts with a piece of fruit.

Banana with Almond Butter. Almonds and bananas are excellent sources of magnesium6

Bananas are often thought of as the perfect food. They’re packed with nutrients, they’re portable, and they taste great. But what about before bed? Is a banana with almond butter the best snack before bed?

Almonds and bananas are both excellent sources of magnesium6. Magnesium is important for muscle relaxation and sleep quality.7 It’s also been shown to reduce anxiety and improve mood.8

So, if you’re looking for a snack that will help you relax and get a good night’s sleep, a banana with almond butter is a great option. Just be sure to choose an all-natural almond butter without any added sugar or salt.

Protein Smoothie. For athletes, drinking a protein smoothie before bed may help with muscle repair

Most people are familiar with the benefits of protein shakes for athletes and bodybuilders. Protein helps to repair and rebuild muscle tissue, so it’s no surprise that many athletes drink protein shakes before bed in order to help their muscles recover from a hard day’s work.

But what about the rest of us? Is there any benefit to drinking a protein shake before bed if we’re not trying to build muscle?

It turns out that there may be. A study published in the Journal of Nutrition found that people who drank a protein shake before bed experienced greater muscle gains and fat loss than those who didn’t.

The study participants were all healthy adults, and they were asked to consume either a carbohydrate-based drink or a calorie-matched protein shake before going to bed. The researchers found that those who drank the protein shake had greater increases in muscle mass and strength, as well as decreases in fat mass, compared to those who drank the carbohydrate drink.


Whole grains like oats are rich in magnesium, a mineral that plays a key role in relaxation and sleep. Oats are also high in fiber, which can promote feelings of fullness and help you stay satisfied throughout the night. Add some fruit or nuts to your oatmeal for an extra dose of nutrients and flavor.

If you’re looking for a warm, comforting snack before bed, look no further than oatmeal. This whole grain is packed with nutrients that can help you sleep soundly through the night.


Fruit is a great snack before bed because it is packed with nutrients and fiber that can help you feel full and satisfied. Plus, fruit is a natural source of sugar so it can give you a little boost of energy before you turn in for the night. Some of our favorite fruits to eat before bed include bananas, apples, pears and grapes.

Nuts and Seeds

Nuts and seeds are a great snack before bed. They are packed with nutrients and proteins that can help you sleep better and feel more energized in the morning. Nuts and seeds are also a good source of healthy fats that can help to regulate your metabolism and keep your skin healthy. There are many different types of nuts and seeds, so you can choose the ones that you like best. Some of the most popular include almonds, cashews, pistachios, sunflower seeds, and pumpkin seeds. You can also find nuts and seeds in many different flavors, so you can always find something to suit your taste buds.


There are many reasons why yogurt makes a great bedtime snack. For one, yogurt contains live and active cultures that can help promote a healthy digestive system. These cultures can also help reduce the risk of gastrointestinal problems such as constipation or diarrhea. Additionally, the calcium in yogurt can help strengthen bones and teeth, while the protein in yogurt helps repair tissue and build muscle.

Yogurt is also a good source of tryptophan, an amino acid that helps promote sleepiness. Tryptophan is converted into serotonin in the brain, which then promotes feelings of relaxation and sleepiness. Therefore, eating yogurt before bed may help you fall asleep more easily and stay asleep throughout the night.

In addition to being a nutritious snack, yogurt is also relatively low in calories and fat. This makes it an ideal choice for those who are watching their weight or trying to maintain a healthy lifestyle. There are many different types of yogurts available on the market today, so there is sure to be one that meets your individual needs and preferences.

Sweets and Excessive Carbohydrates

We all know how important it is to get enough sleep. Sleep helps our bodies recover from the day’s activities and recharge for the next day. It also plays a vital role in our overall health and well-being. But if you’re finding it difficult to fall asleep at night, or find yourself waking up frequently throughout the night, it could be because of what you’re eating before bed.

Sweets and carbs are digested more slowly than other types of food, meaning they can take longer to break down and be absorbed into your system. This can lead to increased energy levels and blood sugar spikes, both of which can keep you awake at night. In addition, eating sweets before bed can cause indigestion and heartburn, making it even more difficult to sleep through the night.

If you want to get a good night’s sleep, it’s best to avoid sugary snacks and high-carb meals in the hours leading up to bedtime. Instead, opt for lighter fare such as fruits or vegetables, whole grain toast with peanut butter or yogurt with berries. And if you are going to indulge in something sweet before bedtime, pair it with protein-rich foods such as nuts or cheese which will help slow down the release of sugar into your bloodstream so you don’t end up wide awake when you should be sound asleep.

Fatty, Spicy, and Acidic Foods

It’s no secret that what you eat can affect how you sleep. A big, greasy meal right before bed is a recipe for indigestion and insomnia, while a light snack of easily digested carbohydrates can help promote sleep. But when it comes to choosing the best snack before bed, there are a few other key elements beyond just the type of food.

Fatty foods take longer to digest and can cause indigestion, so they’re not ideal before bed. Spicy foods can also be problematic for some people, causing heartburn or upset stomach. And acidic foods can contribute to GERD (gastroesophageal reflux disease) and should be avoided if you suffer from this condition.

With all that in mind, here are some of the best (and worst) snacks to eat before bed:


1. Bananas: Bananas are a good source of potassium and magnesium, two minerals that are important for muscle relaxation. They also contain carbs which help promote sleep by increasing serotonin levels in the brain. Eating a banana an hour or so before bed may help you fall asleep faster and stay asleep longer. Just be sure not to over do it – too much banana can lead to uncomfortable bloating or gas buildup overnight. If you’re prone to digestive issues, stick with half a banana or less per night. 2 whole bananas have about 30 grams of carbs .

2-3 hours before bedtime is typically when your body starts winding down for the night so eating around this time frame is ideal.” title=”” style=”left:31px;top:339px;width:426px;height:65px;”/>2-3 hours.