Healthy bedtime snacks to help you sleep better

07/16/2025

Find out what snacks before bedtime can help you sleep better.

By Jose Mendez, MD, Medical Director of the Sleep Disorders Center in Danbury, part of Northwell Health

Getting a good night’s sleep is essential for overall health and well-being. One way to improve sleep quality is through mindful eating, especially when it comes to bedtime snacks. Overall, it is best not to eat close to bedtime and, ideally, four hours before bedtime. Choosing the right snacks before bed can help you fall asleep faster and stay asleep longer, ensuring you wake up refreshed and energized. Find out which snacks will help you sleep better.

Understanding the importance of sleep

Sleep is a critical component of a healthy lifestyle. It allows the body to rest, recover, and rejuvenate. Insufficient or poor-quality sleep can lead to various health issues, including increased stress, a weakened immune system and impaired cognitive function. Maintaining good sleep hygiene is essential for both physical and mental health.

Best bedtime snacks for better sleep

Choosing the right snacks before bed can make a significant difference in your sleep quality. Here are some healthy options:

Almonds

Almonds are an excellent source of magnesium, which helps relax muscles and promote sleep. Eating a handful of almonds before bed can improve sleep quality.

Bananas

Bananas contain potassium and magnesium, which help muscles relax. They also have tryptophan; an amino acid that can help induce sleep.

Oatmeal

Oatmeal is a great source of melatonin, a hormone that regulates sleep. A small bowl of oatmeal can be a calming bedtime snack.

Cherries

Cherries are rich in melatonin and can help regulate your sleep-wake cycle. A serving of fresh or dried cherries can enhance sleep quality.

Yogurt

Yogurt contains calcium, which helps the brain use tryptophan to produce melatonin. A small bowl of yogurt can be a soothing snack before bed.

Herbal tea

Herbal teas like chamomile or valerian root can have relaxing effects and promote sleep. Enjoy a warm cup of herbal tea an hour or so before bed to unwind.

Additional tips for better sleep

Besides choosing healthy bedtime snacks, consider the following tips to improve your sleep quality:

Maintain a regular sleep schedule by going to bed and waking up at the same time every day.
Create a comfortable sleep environment by keeping your bedroom cool, dark, and quiet.
Avoid caffeine and heavy meals close to bedtime.
Engage in relaxing activities such as reading or meditating before bed.

Creating a sleep-healthier home

The goal of incorporating healthy bedtime snacks and sleep practices is to create a more sleep-friendly home environment. By being mindful of your nutritional choices and sleep hygiene, you can take proactive steps to enhance your sleep quality and overall well-being.

Improve air quality

Good air quality is essential for sleep health. Regularly clean air filters, ventilate your bedroom, and consider using air purifiers to reduce airborne pollutants. Incorporating houseplants can also help improve indoor air quality by absorbing toxins and releasing oxygen.

Promote relaxation

Creating spaces that promote relaxation can help manage stress and support sleep health. Designate areas for relaxation activities, such as reading, meditating or practicing yoga. Use calming colors, soft lighting, and comfortable furnishings to enhance the soothing atmosphere.

Find a sleep medicine specialist near me

The bottom line: Healthy bedtime snacks can play a crucial role in improving sleep quality. By making informed choices and creating a sleep-friendly environment, you can enjoy the benefits of better sleep and a healthier life. If you have persistent sleep issues, consider consulting a sleep specialist to address your concerns and develop a personalized plan for better sleep.