Herbie Murray
While it's generally not a good idea to eat a heavy meal before bed, a small, healthy snack about 45 minutes to two hours before can help you fall asleep faster and stay asleep for longer. Carbohydrate-rich snacks are thought to be best, as these foods likely increase the level of sleep-inducing tryptophan in the blood. A small bowl of cereal and milk, a few cookies, toast, or a small muffin are good choices. If you're trying to stabilise your blood sugar, a snack before bed can help raise blood sugar to the correct level.
Characteristics of 'Can't Sleep, Need a Snack'
| Characteristics | Values |
|---|---|
| Type of food | Carbohydrate-rich foods, e.g. cereal and milk, nuts and crackers, bread and cheese, chicken, dairy products, oatmeal, eggs, tea, fruits, etc. |
| Timing | 45 minutes to 2 hours before bedtime |
| Amount | Small, light snack |
| Benefits | Stabilises blood sugar levels, satisfies cravings, provides nutrients, improves sleep quality |
| Risks | Reflux, heartburn, weight gain, disrupted sleep |
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What You'll Learn
Carbohydrate-rich snacks
Carbohydrates often get a bad reputation, but they are crucial for energy and mood. The right kind of carbs can be beneficial for your health and help you sleep better at night. Here are some carbohydrate-rich snack ideas:
Oats
Oats are a nutritious whole grain and a great source of vitamins, minerals, and antioxidants. They are particularly high in fibre and have been linked to lower cholesterol levels and improved blood sugar management. Oats are also very filling, which can help with weight management. Try a bowl of blueberry-almond oatmeal or instant oatmeal with a swirl of almond butter before bed.
Quinoa
Quinoa is a nutritious seed that has become popular among health-conscious consumers. It is classified as a pseudocereal and is prepared and eaten like a grain. Quinoa is high in carbohydrates, protein, and fibre, and it provides various minerals and plant compounds. It is also gluten-free, making it a popular alternative to wheat. Enjoy quinoa as a savoury or sweet dish, such as with cinnamon and fruit.
Whole-grain toast with peanut butter
Whole grains are a healthy source of carbohydrates, and peanut butter provides healthy fats and protein. This combination can help keep your blood sugar stable and provide long-lasting energy. Whole-grain toast with peanut butter is a simple and filling bedtime snack.
Rice cakes
Rice cakes come in various flavours and are a good base for sweet or savoury toppings. They are a convenient snack, as they do not require refrigeration. Try pairing a rice cake with cottage cheese for a high-protein snack or spreading some almond butter on top for a creamy and crunchy treat.
Dried fruit
Dried fruits such as apple chips, banana chips, and dried mango are portable and non-perishable snacks that are high in carbohydrates. They can be a great alternative to candy and provide natural sugars, vitamins, and minerals.
Whole-grain crackers with cheddar cheese
Pairing whole-grain crackers with cheddar cheese gives you a combination of carbohydrates, protein, and fat. Whole grains may be associated with a reduced risk of developing type 2 diabetes, and cheese provides calcium and tryptophan, which can promote better sleep.
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Tree nuts
If you're struggling to sleep, a snack with sleep-promoting properties might be just what you need. Tree nuts are a great option, as they are high in nutrients such as tryptophan, melatonin, magnesium, and zinc.
Tryptophan is a molecule that boosts the production of melatonin and serotonin in the body, helping you fall asleep and stay asleep. Magnesium and zinc also play an important role in improving sleep quality and fighting insomnia.
Walnuts
Walnuts are a popular choice when it comes to tree nuts. They are a great source of healthy fats, including omega-3 fatty acids and linoleic acid, which have been linked to reducing high cholesterol levels. Walnuts are also one of the best food sources of melatonin, which is a hormone that helps prepare your body for sleep. In addition, walnuts contain magnesium, which has been found to improve sleep-related markers such as sleep time, sleep quality, and sleep latency.
Pistachios
Pistachios are another excellent option for a bedtime snack. According to a 2017 study, pistachios contain more melatonin than any other nut. They are also a good source of magnesium, which can help improve sleep quality.
Cashews
Cashews are rich in melatonin and magnesium, making them a great choice for a bedtime snack. They can help boost melatonin production and improve sleep quality. Cashews also contain healthy fats, proteins, fibres, and antioxidants.
Almonds
Almonds are a healthy snack any time of the day, but they are especially beneficial before bed. Like other tree nuts, almonds contain melatonin and magnesium, which contribute to better sleep. Almonds are also a good source of healthy fats, fiber, antioxidants, and protein.
When snacking on tree nuts before bed, it is important to remember that consuming too much too close to bedtime can negatively impact your sleep. Try to finish your snack at least one hour before going to bed and stick to a serving size of about 1 ounce or a small handful.
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Dairy products
Nutrient-Rich
Drinking a glass of milk is an easy way to get your daily dose of dairy and boost your nutrient intake before bed. Milk contains two types of proteins: whey and casein. Whey is quickly absorbed by the body, providing instant satisfaction and curbing hunger. On the other hand, casein is slowly released, helping muscles, cells, and hormones while you sleep. Milk is also a good source of tryptophan, which has a calming effect and can aid in falling asleep, especially when consumed on an empty stomach.
- Sleep-Promoting Effects
- Satisfies Hunger for Longer
- Essential Nutrients
In addition to tryptophan, milk contains 13 essential nutrients, including calcium, which is important for bone growth and muscle contraction. Getting your daily dose of dairy before bed can help support overall health and well-being.
Versatile Options
There are various dairy products to choose from, so you can find one that suits your taste and preferences. Whether it's a glass of warm milk, a slice of cheese, or a bowl of yogurt, dairy can be a comforting and nutritious snack before bed.
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Fruits
If you're struggling to sleep, eating certain fruits before bed could help you sleep better. Here are some fruits that can help you get a good night's rest:
Bananas are a great option as they are rich in magnesium and potassium, which help relax your muscles, as well as tryptophan, which is converted into serotonin in the body and can help calm the brain. Bananas also contain carbohydrates that can make you feel sleepier.
Cherries, especially tart cherries, are a good choice as they contain high levels of melatonin, the hormone that regulates your sleep-wake cycle. Drinking tart cherry juice can improve sleep quality and duration and help those with insomnia.
Pineapple is another fruit that can help you sleep better. Pineapples contain melatonin, vitamin C, magnesium, and fiber, which can help regulate your sleep-wake cycle. They also contain an enzyme called bromelain, which helps with muscle relaxation due to its anti-inflammatory properties.
Kiwis have been linked to improvements in both sleep quality and quantity. They are a good source of vitamin C and serotonin, which help promote relaxation and make them the perfect pre-bed snack.
Oranges are a good option as they provide natural sugars that can give your body and mind a boost before bed, making it easier to unwind. They are also a good source of vitamin C.
Papaya is a great choice for a bedtime snack as it contains choline, which supports muscle movement, learning, and memory. Papaya also contains vitamins C and E, folate, and potassium, which helps relax muscles and can lead to deeper sleep.
Apples can also help improve your sleep as the fiber and natural sugars can prevent you from waking up in the middle of the night by keeping your blood sugar stable. They can also improve your mood and overall well-being.
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Herbal tea
If you're struggling to sleep, herbal teas can be a great natural remedy to promote relaxation and improve sleep quality. Here's a detailed guide on herbal tea as a bedtime snack:
Benefits of Herbal Tea for Sleep
Types of Herbal Tea for Sleep
- Chamomile Tea: Chamomile is a popular herbal tea choice for sleep. It contains a compound called apigenin, which encourages sleep by promoting relaxation and reducing anxiety. It has mild sedative effects and can help reduce symptoms of insomnia and sleeplessness.
- Lavender Tea: Lavender tea has a sedative effect on the nervous system, helping to lower stress levels and promote overall sleep. It also has a pleasant floral flavor.
- Valerian Root Tea: Valerian root tea has a woodsy, earthy flavor and contains compounds that slow down the nervous system and induce relaxation. It has been used for centuries to treat anxiety, headaches, insomnia, and improve sleep quality.
- Passionflower Tea: Passionflower tea enhances chemicals that slow down brain activity, helping to calm the mind and prepare it for sleep. It also promotes relaxation and may improve sleep quality.
- Lemon Balm Tea: Lemon balm tea has a mild citrus flavor and increases the availability of chemicals that slow brain activity, reducing anxiety and promoting calmness.
- Ashwagandha Tea: Ashwagandha has been used in Ayurvedic medicine to promote relaxation and calmness. Recent research suggests it can significantly improve sleep quality, especially in individuals prone to insomnia.
- Tulsi Tea: Tulsi tea, also known as basil tea, is often used in Ayurvedic medicine for its numerous health benefits, including stress relief and sleep aid. It helps regulate cortisol levels, reducing stress and promoting relaxation.
- Ginger Tea: Ginger tea can have a soothing effect on the body, making it a perfect bedtime companion. It also aids digestion and can help soothe an upset stomach.
- Mint Tea: Mint tea, including peppermint and spearmint varieties, can be calming and soothing. Peppermint contains menthol, a natural muscle relaxant, while spearmint offers a milder and slightly sweeter taste.
Tips for Drinking Herbal Tea for Sleep
- Timing: Drink herbal tea 2-3 hours before bedtime to give the sleep-promoting compounds time to take effect and to avoid frequent bathroom trips during the night.
- Temperature: Mildly warm or room temperature tea is generally recommended. Hot or cold tea can have stimulating effects or disrupt sleep by increasing the need to use the restroom.
- Sweeteners: Avoid sweetening herbal teas with large amounts of sugar or honey as they can cause blood sugar spikes and crashes, interfering with restful sleep.
- Custom Blends: You can create your own personalized sleep-inducing tea blends by combining various herbs and spices, such as lavender, chamomile, ginger, lemon balm, passionflower, ashwagandha, tulsi, and mint.
- Cautions: Some herbal teas can interact with medications or cause allergic reactions. Consult a healthcare professional if you are pregnant, breastfeeding, or taking prescription medication.
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Frequently asked questions
Good bedtime snacks include tart cherry juice, kiwifruit, nuts, whole-grain toast with peanut butter, and dairy products.
Foods that are high in fat, spicy, or heavy should be avoided before bed, as they can cause indigestion or acid reflux. It's also best to avoid caffeine and alcohol.
Most experts recommend eating a meal 2-4 hours before bedtime. However, if you are managing blood sugar, it is suggested to consume a snack near bedtime.
