Hungry before bed? It’s totally okay to add a bedtime snack into your daily routine. There is a myth that you should not eat food before bed, but on the contrary, it can have lots of health benefits. It can help promote weight less, ease your appetite and help you fall and stay asleep.

According to the Sleep Health Foundation, 1 in 3 people suffer from mild insomnia. A light snack may help you prepare for a good night’s sleep. Foods that are rich in calcium, magnesium, tryptophan or whole-grain carbs are a must have for producing serotonin and melatonin. Serotonin and melatonin are found to help you fall asleep easily and keep your body in a deep sleep for longer. Make sure to eat your snacks 30 minutes or more before you go to bed to ensure your body has time to digest some of the foods.

Here are some nighttime snacks that will help you sleep peacefully and wake up refreshed.

Fiber-rich foods

According to the Journal of Clinical Sleep Medicine, food rich with fiber can help level your blood and may lower melatonin. The greater the fiber intake, the longer time you will spend in the deep sleep stage.


This dried fruit snack is filled with calcium, vitamin B6 and magnesium. Mix prunes with walnuts, almonds and pretzels to make the perfect nutritious bedtime snack.


Calcium-packed milk paired with whole grain cereal will help your body start getting ready for bed. Choose a low-sugar option to make sure it doesn’t increase your blood sugar.

Turkey Sandwich

Embrace the turkey coma! Each a half turkey sandwich to help promote tiredness. The protein contains tryptophan, which helps with producing melatonin. It can also help regulate your appetite through the night.

Fatty Fish

Salmon, trout, tuna, and mackerel contain high amounts of vitamin D and omega-3. The combination of the two allows your body to produce serotonin, which can help you fall asleep quicker and also sleep more deeply.

There are lots of other sleep-inducing foods that can be added into your pre-bedtime snacks. Check out our Bedtime Approved Grocery List for ideas.