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You Asked: Bedtime Snack

Hey Fit,
I often get hungry right before bed, but never know what to eat. Are there foods that will help me sleep? What do you recommend as a snack right before going to sleep? Thanks for the help.
— Hungry and Tired

Going to bed hungry doesn't promote sleep, so having a snack will promote healthier slumber. Mind you, a stuffed stomach is not pleasant for sleeping either, think acid reflux so you want to keep it light — about 200 calories or less.

Foods that contain the amino acid tryptophan, most famously found in turkey but also found in milk, do promote sleep. A cup of warm milk is soothing and calming, plus the calcium helps the brain process the tryptophan.

For a few other ideas


You could also roll a slice of turkey around an low-fat cheese stick. Pairing your tryptophan with quality carbs can help the amino acid get to work as well. So whole-grain cereal with milk makes sense as a bedtime snack even though we consider it breakfast food. If warm food sounds cozier, try oatmeal with a bit peanut butter stirred in, since this nut contains tryptophan as well.

Bananas are known for promoting sleep, and research shows that potassium is an important mineral for deep sleep. A simple snack of whole-wheat toast with almond butter makes a fine bedtime snack, as almonds might promote sleep as well.

Hope these suggestions help. Sleep tight!


Join The Conversation
leeluvfashion leeluvfashion 8 years
Also, white tea helps me mellow-out prior to sleeping.
leeluvfashion leeluvfashion 8 years
I usually have an apple with soynut butter or Cascadian Farms Honey Nut O's with plain soy milk. Yum! I make sure to have it 2 hours before bed so it just doesn't "sit" as it would if I ate the snack a half hour before.
LittleMzFit LittleMzFit 8 years
Someone told me about the banana & I didn't know if it was true! Thanks Sugar! :)
lilxmissxmolly lilxmissxmolly 8 years
Alytta- maybe nighttime snacking doesn't work for you, but there's no reason other people shouldn't eat a nighttime snack. and it's not an indulgence to eat when you're hungry. in fact, even if you're not that hungry, a simple bowl of oatmeal, glass of milk, or banana is definitely not an indulgence.
Tiger_Lily Tiger_Lily 8 years
Ooh I have to snack before bed as well, I thought I was alone here.
opentypeA opentypeA 8 years
I've had a snack before bed since I was little. I usually have a banana with peanut butter or a slice of some kind of bread (banana, pumpkin, etc.)
aimeeb aimeeb 8 years
Oh good to know, a banana could probably help me!
Spectra Spectra 8 years
I eat a snack before bed because if I don't, I can't sleep at all. Usually I eat something with carbs so I nod off fairly quickly, but a nice mug of hot tea also helps me get ready to fall dead asleep.
Allytta Allytta 8 years
you shouldn't eat befor bed. and indulging yourself just keep the munchies comming back.
starangel82 starangel82 8 years
Sleepy time tea or chamomile tea with some low-fat string cheese and I'm down for the count.
mamasitamalita mamasitamalita 8 years
another good one to mix two snacks from above is a banana with some peanut butter... i LOVE PB&B :)
mamasitamalita mamasitamalita 8 years
I try and stay away from sweets if I have trouble falling asleep cause the sugar bounces me up for a little bit. I'm also a huge fan of caffeine free tea with (obviously warmed) milk.
leoladie23 leoladie23 8 years
ooh i think this was my question! cool!!
Vanonymous Vanonymous 8 years
One of my favorite snacks when trying to relax is heating up some milk and drizzling a little bit of honey in it. Sooo good!
hippiecowgirl hippiecowgirl 8 years
My mom always used to tell me to drink a glass of milk when I was having trouble falling asleep. It works for me and I can't doze off.
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