By Andy | February 1, 2013 - 12:17 am - Posted in Insomnia, Sleep Habits, Sleepy-Foods

The best bedtime snacks are high in protein, fiber, complex carbs, minerals, and the amino acid tryptophan. To ensure a good night’s sleep, be sure to eat a light snack about 90 minutes before your anticipated bedtime.

The best bedtime snacks that help you sleep:

– Cottage cheese and fruit.

– A string cheese and a few whole grain crackers.Bedtime Snacks

– A small serving of salmon and brown rice.

– A bowl of oatmeal with almonds.

– Yogurt, fruit, and wheat germ.

– 6-8 oz container of non-fat, flavored yogurt topped with 2 tablespoons low-fat granola cereal

– Peanut butter on whole grain toast.

– One egg and a piece of whole grain toast.

– A fruit smoothie with protein powder.

– A small bowl of high fiber cereal and milk.

– A handful of raw cashews, peanuts, or other nuts.

– Half an avocado and whole grain chips.

– Half a turkey sandwich on whole grain bread.

– 3 tablespoons of hummus and veggies or a few whole grain chips.

– 2 tablespoons of cashew butter and celery decorated with raisins.

– Rice cakes and cashew or peanut butter.

– Sliced apple with 1-2 teaspoons natural peanut butter

– 3-6 tablespoons of freshly ground flax seeds mixed with applesauce or yogurt.turkey roast

– 3 cups low-fat popcorn – sprinkled with optional 2 tablespoons parmesan cheese

Bedtime Snacks for Children:

-1/2 cup low-fat vanilla pudding
-1/2 banana with 1-2 teaspoons peanut butter
– One cup skim milk with a bunch of grapes (or other fruit)

The bedtime snack can be an enjoyable habit to get into, as long as you are choosing healthy alternatives that induce slumber without adding calories. If you follow the general rule of eating complex carbohydrates (such as whole grain breads and crackers), with protein containing a high amount of tryptophan (such as low-fat milk, cheese or yogurt), you will be heading in the right direction for the best bedtime snack. The late night munchies will never again rear its head if you are equipped with healthy bedtime snacks that satisfy your hunger cravings and help you get a good night’s rest.


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3 Comments

  1. July 3, 2010 @ 12:45 pm


    I am 59 yrs. old. In memopause and have a very hard time GETTING to sleep. Usually by 2 a.m. I am asleep, then have to be up at 5:30 a.m. I have a very active mind and it goes and goes and goes and thinks all night long. Tried meditation, and that only makes me think of other things. So I saw your add on the foods to eat. I am an ideal highth and weight. Just finished detoxing, so my system is all cleared out. So there is no interference with that. Any foods to shut the mind down so when my head hits the pillow, my mind goes to sleep too? Thank you so much for being on this web site, and giving me the oppertunity to voice my feelings and thoughts. Regards, Helen

    Posted by Helen White
  2. September 20, 2010 @ 3:18 pm


    Hello Helen,

    Try eating a baked potatoe without sour cream (butter or olive oil is allowed) around 8 p.m. in case you go to bed between 9:30 p.m. and 10 p.m..
    According to Kathleen DesMaison’s books it will help.

    Good luck!

    Chrissie

    Posted by Chrissie
  3. July 26, 2012 @ 1:31 pm


    Hello, I have trouble sleeping at knight, I’ve tried popcorn and yogurt but I find the salt on the popcorn has a rather adverse effect with the milkybar yogurt.
    Please can you advise me where I am going wrong and what is the correct popcorn to yogurt ratio.
    Also I find that this concoction has a positive effect on a certain body part, is this normal for a man of 52.

    I look forward to hearing back from you, all the best.
    Martin Thompson

    Posted by Martin Thompson

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