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We’ve all been there: it’s an hour before bed, and your stomach starts to rumble. Eating a heavy meal right before sleep can lead to indigestion and disrupted rest, but going to bed hungry can keep you awake just as easily.

The trick is finding the perfect nighttime snack—one that satisfies your cravings while actually promoting sleep through the right mix of nutrients like melatonin, magnesium, and tryptophan.

Top Nighttime Snacks for Better Sleep

If you need a late-night bite, reach for one of these sleep-promoting options:

• Kiwis: Packed with serotonin and antioxidants, eating two kiwis an hour before bed has been shown to help people fall asleep faster and sleep more soundly.
• Tart Cherries (or Tart Cherry Juice): One of the few natural food sources of melatonin, the sleep hormone. A small handful or a glass of juice can significantly improve sleep quality.
• Pistachios: These nuts hit the sleep jackpot, containing melatonin, magnesium, and vitamin B6. Just keep the portion to about an ounce (a small handful).
• Greek Yogurt: Rich in protein and calcium, yogurt helps your body process hormones that help you sleep. The protein also keeps you full until morning.
• Chamomile Tea: While not a food, this classic bedtime beverage contains an antioxidant called apigenin, which binds to specific receptors in your brain that may promote sleepiness and reduce insomnia.

What to Avoid

To keep your sleep hygiene intact, avoid snacks high in refined sugars, heavy fats, or anything spicy. And of course, steer clear of caffeine and heavy alcohol consumption, as these are notorious for ruining your deep sleep cycles.

Source inspiration: Real Simple – Healthy Nighttime Snacks for Better Sleep

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