7 Evening Snacks That Promote Better Sleep

A good night’s sleep starts well before you turn out the lights. What you eat in the evening can set the stage for steady energy, calm nerves, and easier rest. These seven snack ideas lean on simple pairings that are gentle on the stomach and rich in nutrients tied to sleep, like magnesium, tryptophan, and slow-digesting carbs. Portions matter: aim for a small plate, not a second dinner.

Banana and Almond Butter

A medium banana with a tablespoon of almond butter is simple and satisfying. Bananas offer potassium and magnesium, which support muscle relaxation. Almonds add healthy fats and a little tryptophan. Keep the portion modest. Too much nut butter can sit heavy and disrupt comfort at bedtime.

Ingredients

• 1 medium ripe banana
• 1 tablespoon almond butter
• Pinch of cinnamon or sea salt, optional

Instructions

1. Peel the banana and slice into coins.
2. Spread or dollop almond butter over the slices.
3. Finish with a light sprinkle of cinnamon or sea salt if you like.
4. Eat 60–90 minutes before bed.

Kiwi with Greek Yogurt

Kiwi has been linked in small studies to better sleep duration and quality, possibly thanks to its antioxidants and serotonin. Pairing two peeled kiwis with half a cup of plain Greek yogurt brings protein that helps keep blood sugar steady through the night. Add a drizzle of honey if you prefer a touch of sweetness, and a pinch of cinnamon for warmth.

Ingredients

• 2 kiwis, peeled and sliced
• 1/2 cup plain Greek yogurt
• 1 teaspoon honey or maple syrup, optional
• Pinch of ground cinnamon, optional

Instructions

1. Spoon yogurt into a small bowl.
2. Top with kiwi slices.
3. Drizzle with honey and dust with cinnamon if using.
4. Serve immediately.

Whole-Grain Toast with Turkey and Mustard

A small slice of whole-grain toast topped with a few slices of turkey can help you feel sleepy without feeling stuffed. The carbohydrate from the toast helps shuttle tryptophan across the blood-brain barrier, while the turkey provides it. Use mustard for flavor instead of mayo to keep it light.

Ingredients

• 1 small slice whole-grain bread
• 2–3 thin slices roasted turkey breast
• 1–2 teaspoons Dijon or yellow mustard
• Optional: sliced cucumber or lettuce

Instructions

1. Lightly toast the bread.
2. Spread mustard on the toast.
3. Layer on turkey and optional vegetables.
4. Slice into halves and serve warm.

Oatmeal with Warm Milk

Think of this as a mini bowl, not a breakfast serving. Half a cup of cooked oats made with warm milk gives you fiber plus calcium and a gentle dose of protein. Oats contain melatonin and complex carbs that can support relaxation. Finish with a few berries or a sprinkle of nutmeg. Keep added sugar low to avoid a late spike.

Ingredients

• 1/4 cup rolled oats
• 1/2 cup milk or fortified non-dairy milk
• 1–2 tablespoons water, as needed
• A few berries or 1 teaspoon raisins
• Pinch of nutmeg or cinnamon

Instructions

1. In a small pot, combine oats and milk. Add a splash of water if you prefer looser oats.
2. Simmer over low heat, stirring, 3–5 minutes until creamy.
3. Remove from heat and top with berries and a pinch of spice.
4. Let cool a minute before eating.

Cottage Cheese with Cherries

Cottage cheese is rich in casein, a slow-digesting protein that can help you feel satisfied into the night. Pair half a cup with a handful of tart cherries or a spoonful of tart cherry concentrate stirred in. Tart cherries contain naturally occurring melatonin. If you’re sensitive to dairy, try a lactose-free option.

Ingredients

• 1/2 cup cottage cheese (regular or lactose-free)
• 1/2 cup pitted tart cherries, fresh or frozen, or 1 teaspoon tart cherry concentrate
• Optional: 1 teaspoon chopped pistachios or pumpkin seeds

Instructions

1. Spoon cottage cheese into a bowl.
2. Top with cherries or stir in tart cherry concentrate.
3. Sprinkle nuts or seeds if using.
4. Eat chilled.

Pumpkin Seeds and Pear

Pumpkin seeds are an easy source of magnesium and zinc, both involved in sleep regulation. A small handful with a crisp pear balances minerals, fiber, and natural sweetness. Chew slowly and keep portions measured. Seeds are calorie-dense, and too much can feel heavy close to bedtime.

Ingredients

• 1 small pear, sliced
• 1 tablespoon roasted, unsalted pumpkin seeds (pepitas)
• Optional: squeeze of lemon over pear to prevent browning

Instructions

1. Slice the pear and arrange on a small plate.
2. Scatter pumpkin seeds over the top.
3. Add a light squeeze of lemon if desired.
4. Eat slowly, focusing on small bites.

Chamomile Tea and a Simple Cracker

Sometimes the best evening “snack” is more ritual than meal. A warm mug of chamomile or passionflower tea can help set a calm tone. Add one or two plain whole-grain crackers if you need a little something to curb hunger. Avoid sugary cookies or chocolate, which can push sleep farther away.

Ingredients

• 1 chamomile tea bag or 1 teaspoon loose chamomile
• 8–12 ounces hot water
• 1–2 plain whole-grain crackers
• Optional: teaspoon honey

Instructions

1. Steep chamomile in hot water for 5–7 minutes.
2. Sweeten lightly with honey if desired.
3. Sip slowly alongside 1–2 crackers.
4. Finish at least an hour before bed.

Finish your snack 60 to 90 minutes before bed. This gives your body time to start digesting without forcing it to work hard while you’re trying to drift off. If you regularly wake up hungry at 3 a.m., move your snack slightly closer to bedtime and favor protein plus complex carbs.

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