Published By: Jayati

Snooze-friendly snacks: 8 healthy bites to boost your sleep

Next time you're raiding the fridge at night, grab these healthy options that taste delicious and leave you feeling awesome! 

Late-night cravings got you searching for snacks? It happens to the best of us! But instead of reaching for the usual suspects, why not opt for something healthier that won't disrupt your sleep? Here are some tasty and nutritious snack ideas to munch on before bedtime.

Banana with Almond Butter 

Bananas are like nature's own sleep aid. The magnesium and potassium in them work wonders to calm those restless muscles. Also, when you add a dollop of almond butter, you're getting that extra boost of protein and healthy fats to keep you feeling full and satisfied all the way through the night.

Warm Milk 

Warm milk before bed is a timeless tradition for a reason! It's packed with tryptophan, an amino acid that's like a gentle lullaby for your brain, encouraging it to ease into sleep mode. And a touch of honey not only sweetens the deal but also gives your brain a subtle signal to wind down, thanks to a drop in the wakefulness-promoting neurotransmitter, orexin. According to research in the Journal of Neuroscience, a gramme of tryptophan about 45 minutes before bedtime is the magic recipe for faster sleep onset.


Walnuts and almonds are like nature's little sleep pills! Packed with omega-3 fatty acids, fibre, antioxidants, and melatonin, they're a powerhouse of sleep-promoting nutrients. Also, they're loaded with magnesium, which helps relax your muscles and calm your mind. And if you go for lightly salted nuts, they can satisfy those post-dinner salty cravings without derailing your health goals. 

Yoghurt with Fruit and Granola 

Yoghurt is a bedtime snack superhero! Packed with protein and calcium, it's a delicious and satisfying option. Top it off with some fruit, granola, or chopped nuts for extra flavour and crunch. And for an added boost of omega-3s, sprinkle on some chia seeds or hemp hearts. The tryptophan and vitamin D in yoghurt work wonders for promoting a restful night's sleep.

Fresh Veggies and Dip 

If you're hankering for something crispy and light on calories, fresh veggies are the way to go. Mix and match raw carrots, broccoli, cucumber, celery, peppers, and tomatoes for a satisfying crunch. Want to take it up a notch? Dip them in a creamy concoction of plain, low-fat cottage cheese or Greek yoghurt for an added burst of flavour and a boost of sleep-inducing calcium. It's a guilt-free snack that'll leave you feeling refreshed and ready for bed!

Pumpkin Seeds

Pumpkin is a great choice for a bedtime snack! It's not just delicious but also helps improve sleep thanks to its tryptophan content. Additionally, it's loaded with essential nutrients like zinc, phosphorus, potassium, selenium, and magnesium, which can keep inflammation-related illnesses at bay.

Peanut Butter and Jelly 

Indulging in a childhood favourite like PB&J before bedtime isn't just nostalgic—it's also a smart move for a good night's sleep! Peanut butter contains tryptophan, an amino acid that helps produce melatonin in the brain, promoting sleepiness. Pairing it with carbohydrates from bread and jelly helps make tryptophan more accessible to the brain. Opting for whole grain bread and natural peanut butter without added sugar ensures your snack is not only delicious but also nutritious.


Oatmeal isn't just a breakfast staple anymore! It can be your go-to bedtime buddy too. Whip up a warm bowl of comforting oatmeal to help ease into sleep. It's loaded with fibre, especially beta-glucan, which keeps your cholesterol levels in check. If you're short on time, go for instant oatmeal. Just mix it with fat-free or low-fat milk, a drizzle of maple syrup, a sprinkle of cinnamon, and some unsweetened dried fruit for sweetness.

It's amazing how certain nutrients can double as sleep superheroes, isn't it? Fibre, vitamin D, omega-3s, and melatonin—all working together to help you drift off into dreamland. Here's to finding those perfect bedtime snacks that not only satisfy your cravings but also give you a restful night's sleep. Cheers to sweet dreams and happy tummies!