7 Healthy Snacks to Help You Sleep Better


When it comes to getting a good night's sleep, many factors come into play, including your sleeping environment, daily routines, and even your diet. What you eat before bedtime can significantly impact the quality of your sleep. In this article, we will explore 7 healthy snacks that can help you sleep better. These snacks are not only delicious but also packed with nutrients that promote relaxation and support a restful night's sleep.


Warm Milk with Honey

A classic bedtime snack, warm milk with honey, is a soothing and comforting choice. Milk contains tryptophan, an amino acid that can promote relaxation and improve sleep quality. Tryptophan is a precursor to serotonin and melatonin, two hormones that regulate sleep. Honey adds a touch of natural sweetness and can further enhance the calming effect of warm milk.


Greek Yogurt with Berries

Greek yogurt paired with fresh berries is a nutritious and delicious option for a sleep-friendly snack. Greek yogurt is an excellent source of protein and calcium. The combination of protein and carbohydrates from the berries helps stabilize blood sugar levels, preventing any sudden spikes or crashes that could disrupt sleep. Berries, such as blueberries or raspberries, are rich in antioxidants and have been linked to improved sleep quality.


Almonds and Walnuts

Nuts, particularly almonds and walnuts, are great choices for a bedtime snack. These nuts are rich in magnesium, a mineral that plays a crucial role in promoting relaxation and enhancing sleep quality. Magnesium helps regulate the body's production of melatonin, the hormone responsible for signaling the sleep-wake cycle. Additionally, nuts provide healthy fats and protein, keeping you satisfied throughout the night.  In addition, Keeros Indo Trail Mix is a great healthy snack option as well. It combines a variety of nuts, seeds, and dried fruits, providing a nutritious and delicious choice to support a good night's sleep.



Banana with Almond Butter

Combining a ripe banana with a spread of almond butter creates a satisfying and sleep-friendly snack. Bananas are a fantastic source of potassium and magnesium, both of which help relax muscles and promote calmness. They also contain natural sugars and carbohydrates that provide a gentle energy boost without causing spikes in blood sugar levels. Almond butter adds a creamy texture and provides healthy fats that contribute to satiety and aid in maintaining stable blood sugar throughout the night.


Chamomile Tea and Whole Grain Crackers

Enjoying a cup of chamomile tea accompanied by whole grain crackers can create a calming pre-bedtime routine. Chamomile tea has long been known for its soothing properties and is often used to promote relaxation and reduce anxiety. Pair it with whole grain snacks for a balanced snack that combines complex carbohydrates and fiber, promoting steady digestion and preventing any discomfort that might disrupt sleep.


Cherry Smoothie

A refreshing cherry smoothie can be a delightful way to unwind before bedtime. Cherries are a natural source of melatonin, the hormone that regulates sleep-wake cycles. Blend a handful of cherries with a dairy or plant-based milk of your choice to create a smooth and sleep-enhancing beverage. You can also add a scoop of protein powder or a tablespoon of chia seeds for an extra nutritional boost.


Dark Chocolate

Indulging in a small piece of dark chocolate can satisfy your sweet tooth while potentially promoting better sleep. Dark chocolate contains flavonoids, which have been associated with improved sleep quality and relaxation. Opt for dark chocolate with a high percentage of cocoa (70% or higher) and enjoy it in moderation as part of a balanced snack.



Q. Can I eat these snacks right before bed?

A. It's recommended to consume these snacks at least one hour before bedtime to allow for proper digestion.

Q. Are there any other sleep-inducing snacks I can try?

A. Yes, other options include tart cherries, pumpkin seeds, whole grain toast with nut butter, and herbal teas like lavender or valerian root.

Q. Should I avoid caffeine-containing snacks before bed?

A. Yes, it's best to avoid snacks that contain caffeine, such as coffee, chocolate, or energy bars, as they can interfere with sleep.

Q. Can these snacks help with insomnia?

A. While these snacks can contribute to better sleep, it's important to address any underlying causes of insomnia and consult with a healthcare professional if you're experiencing persistent sleep issues.



Incorporating healthy snacks into your evening routine can have a significant impact on the quality of your sleep. By choosing snacks that are nutrient-rich, low in sugar, and contain sleep-promoting compounds, you can create an environment conducive to a peaceful slumber. Experiment with different combinations and flavors to find the snacks that work best for you. Remember, consistency is key, so make it a habit to enjoy these sleep-friendly snacks regularly.


Author- Sachin Sahni

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