Do you find it difficult to fall asleep? Eating the right foods in the hours before you hit your bed, may help you sleep peacefully throughout the night without any disruption.

Check out these 6 bedtime snack options that will help to induce better sleep:

Tart cherry juice

tart cherry juice=
Packed with Melatonin (a sleep-inducing hormone) tart cherry is said to be one of the most effective remedies to get a good night sleep. Anyone drinking a cup of tart cherry juice twice a day, have reportedly experienced a remarkable relief in Insomnia. Mix this juice with 1/4th glass of mineral water, if you find the taste too intense. 

Chamomile tea or green tea

Chamomile tea=
Chamomile tea or any decaf variety of green tea contains L-Theanine - an amino acid, which helps promote sleep. Having one cup of any of these teas before bedtime can help you get into peaceful sleep mode.

Soy Food

Soy products such as tofu, miso etc., are rich in Isoflavones - compounds that increase the production of Serotonin (hormone that influences the body's sleep cycle). Prefer eating two to four soy servings before bedtime for quality sleep. 

Yogurt or milk

Dairy products like yogurt, milk, or cottage cheese contain a high content of Tryptophan (sleep-inducing amino acid) and Calcium, which is effective in stress reduction. These two nutrients when combined together, ease out nerve fibers in the brain, thus helping you to sleep. So you can eat a serving of your favorite Greek yogurt before bedtime for an undisturbed sleep. 

Walnuts and Almonds

Walnuts and Almonds=
These two nuts are packed with a high content of Magnesium – a mineral that promotes both sleep and muscle relaxation. Also, they are a rich source of proteins that help promote sleep. Munch on 8 to 10 walnuts or almonds, or have a spoonful of almond butter as a bedtime snack to help your body relax and sleep better. You can also snack on a handful of pumpkin seeds or wheat germ etc. as these also contain magnesium and are advised to include in one’s daily diet to fight away sleep disorders. 

Whole grain cereals

Whole grain cereals=
Complex carbohydrate and protein-rich foods like oatmeal, muesli, etc. increase the availability of Tryptophan in the bloodstream. Go moderate on the sweetener, as too much sugar can reverse the calming effect. Rather consider topping it with a bowl of fruits like cherries or banana. These fruits will not only sweeten your cereal but will also double the sleep-inducing effects. Other options of high complex-carb and protein snacks include whole wheat crackers with cheese or half a banana with peanut butter. Consuming these before bedtime also helps to calm the body down, thereby making it easier to sleep.

Try any of these above mentioned soothing, easy to prepare, and nourishing snack options to sleep like a baby. But make sure to have them two hours before bedtime so as to allow your body enough time to digest it. Eat light to sleep right!


For any query related to healthy food options, you can consult a Dietician at

About the Author

Yeshvanthi Vasudevan

Yeshvanthi Vasudevan is a Content Editor for Ebix Software India, Pvt, Ltd. She has a special interest in content writing and her previous work experience also includes freelance content writing for Bonorganics.

7 + 7 + 8 =

Recent Questions