12 Snacks That Actually Help You Sleep

Ever toss and turn all night, staring at the ceiling like it's a giant game of Tetris you can't crack? You're not alone. Millions of adults struggle with sleep, leaving them exhausted, grumpy, and reaching for that extra cup of coffee (which probably isn't helping).

Before you reach for the sleeping pills, consider the natural remedies hiding in your kitchen pantry. Food can be a powerful tool to promote sleep; specific snacks are superstars in lulling you into dreamland. So, ditch the sugary cereals and processed snacks, and check out these 12 bedtime bites that will have you counting sheep in no time!

1. Kiwis

This fuzzy little fruit is a secret weapon for sleep. Kiwis are packed with vitamin C and antioxidants, but their real sleep-promoting power comes from a lesser-known nutrient: folate. Folate plays a role in the production of melatonin, the hormone that regulates your sleep-wake cycle. So next time you're feeling wide awake at bedtime, grab a kiwi instead and drift off to sweet dreams!

2. Tart Cherry Juice

Tart cherry juice has emerged as a natural sleep remedy, and research shows it may actually work. Studies have found that tart cherry juice can increase sleep duration and improve overall sleep quality. The reason? Tart cherries are a natural source of melatonin and anthocyanins, which have antioxidant and anti-inflammatory properties that can promote relaxation.

3. Kale

Green leafy vegetables like kale are loaded with calcium, which helps the brain utilize tryptophan to manufacture melatonin. Blend them into a smoothie for a soothing and healthy bedtime snack.

4. Pistachios

Eating pistachios is a terrific way to get some Z's. In fact, this nut is rich in melatonin, so you'll be sleeping in no time.

5. Banana and Almond Butter

Bananas are nature's candy, packed with potassium and magnesium, both of which can aid in relaxation and muscle cramps that might disrupt your sleep. Pair a banana with some almond butter, and you've got a winning combo of tryptophan from the banana and healthy fats and magnesium from the almond butter.

6. Chamomile Tea

This herbal tea has been used for centuries as a natural sleep remedy. Chamomile has calming properties that can ease anxiety and promote relaxation. It's also caffeine-free, so you won't have to worry about it interfering with your sleep.

7. Spinach Egg Bites

Spinach and eggs can be a powerful combo for better sleep. The magnesium in spinach promotes relaxation, while vitamin B6 converts tryptophan to serotonin. Paired with the high in melatonin egg, you've got a match made in sleep heaven.

8. Hummus

Hear us out, beans, including chickpeas and red beans, can improve your sleep, according to a study published by the American Society of Agronomy. They are high in fiber, and a good source of tryptophan.

9. Oatmeal

Oatmeal isn't just for breakfast anymore. This warm, comforting cereal is a complex carbohydrate that releases insulin slowly, helping to regulate blood sugar and promote feelings of relaxation. For an extra sleep boost, add some banana slices or a drizzle of honey.

10. Whole-Wheat Toast With Avocado

Craving something savory before bed? Opt for whole-wheat toast with avocado. Whole-wheat toast provides complex carbohydrates for sustained energy, while avocado is a healthy fat that can help you feel satisfied.

11. Walnuts

Walnuts look a little like tiny brains, and it turns out they might be good for yours! Walnuts are a good source of melatonin and healthy fats, making them a smart choice for a bedtime snack.

12. Honey

A spoonful of honey before bed might just send you off to dreamland. Honey can help regulate blood sugar levels, which can promote better sleep. Plus, it has a mild sedative effect that can help you relax and unwind.

These are just a few of the many bedtime snacks that can help you drift off to sleep peacefully. Remember, the key is to choose snacks that are low in sugar and high in nutrients that promote relaxation and melatonin production. Sweet dreams!

References: 15 Bedtime Snacks to Help You Sleep Through the Night| 16 Bedtime Snacks That Will Help You Sleep Better