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An elderly woman eating a late night snack on her couch.

Late Night Snacks to Help You Get to Sleep Faster

We know why you’re here: Staying asleep isn’t your problem, but getting to sleep definitely is, and you’ve heard that eating before bed isn’t good for weight maintenance or health.

Let’s break through those beliefs for a quick second. If you go to bed hungry, your stress hormones spike. This means you can’t get to sleep, it also means you might be more likely to wake up in the middle of the night. Which isn’t good because we all know that getting a good night’s sleep is essential to life itself.

So, what food should you eat to get a good night’s rest?

The good news: You can eat a bit before bed. The whole “don’t eat after 8 pm” thing isn’t a set rule nor should it be. Why? We all have different bodies and different lives.

Interestingly, small amounts of sugar can help reduce those stress hormones. It also keeps your hunger at bay allowing you to ease into a relaxing and peaceful sleep.

7 Snacks to Eat Before Bed

1. Warm Milk (With a Sprinkle of Salt)

Go for a small glass so you aren’t running to the washroom all night long. The little bit of sugar in the milk helps keep those stress hormones down and if you want an added boost for your electrolytes, add a small sprinkle of salt into your warm beverage. Additionally, switch this out for your favourite kind of milk, but make sure you aren’t drinking one with too many added sugars

This remedy is well known to be a sleep aid, basically, something that is warm is comforting - helping you easily relax into a restful sleep.

2. Snack on Some Cherries

Hey, why not? Sugar before bed isn’t as bad as it’s made out to be. Research indicates that it may very well help you sleep better. Try cherry juice or just a handful of these guys the hour leading up to your bedtime and it will leave your satisfied!

3. Banana With Nut Butter

Skip the bread and snack on a banana with a small amount of peanut butter, almond butter or cashew butter on it. You can cut it into little pieces, split it down the middle, or just slather it on, just remember not to overdo it.

Interestingly, almonds contain melatonin which your body produces to help you sleep. Bananas also help stimulate the release of serotonin which the body also converts to melatonin. It’s a win-win.

4. Kiwis!

Get this: A study showed that eating two kiwis within the hour before bed helped participants get a better night’s rest.

How? Kiwis contain various substances that help you fall asleep like melatonin, magnesium, potassium, calcium, and more. So grab a bowl an hour before you go to bed and reap the benefits of this natural snack.

5. Sip on Some Chamomile Tea

This is definitely for those that don’t have to get up to use the bathroom in the middle of the night. If you tend to get up to use the bathroom a lot, it’s probably best to stay away from beverages close to your bedtime.

If this isn’t an issue for you, chamomile tea can support a healthy and happy sleep. Researchers theorize that it’s the flavonoids in this tea that eases you into sleep. Also, the comfort provided by the warmth of the tea helps too!

Grab your cup of tea and settle into a warm bath. It might be just what you need to fall into sleep without issue.

6. A Handful of Walnuts

While this one doesn’t have a ton of studies to back it up, there are various people that will offer their own anecdotal stories on walnuts and sleep.

Also, walnuts do contain some key substances that could help you get a more restful night, like magnesium, serotonin, and melatonin.

You can also buy these in bulk and grab a handful when you need it! It’ll also help with any savory cravings you are having before bedtime.

7. Crackers & Cheese

Who doesn’t love this snack? It’s got sodium, calcium, and more. It also helps control your blood sugar which will assist in keeping your stress hormones balanced.

You get a good night’s sleep and a good snack. Sign us up!

What Else Should You Know?

Experts claim it’s best to keep these snacks under 200 calories for weight maintenance and health. You don’t want to make your body work too hard in the digestive department right before bed - but a little bit of something-something to chow down on might help you fall asleep faster.

What you do during your waking hours impacts your sleep. Stick to a healthy and balanced diet during your day. Eat every few hours. Exercise (like we said above!). Find relaxing activities - no involving a screen - to partake in a few hours leading up to your bedtime.

These things matter too.

If snacking isn’t the problem, your sleep issues might not be caused by hunger pains. Consider, have you changed your pillow recently? How’s your mattress? What about the environment in which you sleep? Consider trying a bath meditation before bed.

Krista Bugden

Krista Bugden

"Believing in yourself is really half the battle," says Krista. Anything is possible and you really can achieve anything you set your mind to, is her motto. Physiotherapist, Piano player, skydiver, yogi, adventure traveler and energetic force of positivity, Krista is herself a (delightful) force to be reckoned with! As... Read More

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