8 Healthy Snacks Before Bed To Improve Sleep


Whether eating before bed is good or bad for you is a topic that experts haven’t completed agreed upon yet. Some say it slows down your metabolism which causes weight gain. Others say it’s completely fine. Regardless of who is right, there are some foods that are great at producing certain hormones and natural chemicals in your body that promote better sleep. These eight healthy snacks to eat before bed are not only great for your body but also can help give you a good night’s rest.

1. Banana + Almond butter

banana and almond butter


This bedtime snack is a healthy and delicious dessert option. Bananas and almond butter are both high in potassium and magnesium which helps with falling asleep and staying asleep. There are also other health benefits to these two superfoods. Bananas are a great source of Vitamin C which is necessary for the growth of tissues. Almond butter is high in monounsaturated fats which are known to lower the “bad” LDL cholesterol and raise the “good” HDL cholesterol. Nut butter also improves heart health.

My favorite almond butter is the one from Barney Butter. It has no added sugar or salt and is made in a peanut-free facility so those with peanut allergies don’t need to worry.

Should you use organic or regular bananas? We have a post that explains it all.

2. Greek Yogurt + Granola

yogurt and granola healthy snacks before bed


Greek yogurt and granola are both high in protein which can help you feel fuller for longer. It helps curb your cravings for ice cream or other sugary late-night desserts. Be sure to get greek yogurt instead of other regular yogurts because they contain an amino acid called tryptophan, which promotes melatonin and serotonin in your body, giving you a better night’s rest. Granola also has other health benefits including the ability to improve blood pressure, reduce cholesterol levels, and improve gut health.

When it comes to granola, cereals, or grains, I love Kashi. It’s a vegan snack, organic, non-GMO, high in nutrients, and they support farmers and help farmers turn their farmlands into organic farms.

3. Air-popped popcorn

365 whole foods market organic popcorn


Air-popped popcorn with no butter and minimal ingredients is an incredibly healthy snack to eat before bed. It’s low in carbs and calories, making it great to snack on if you’re feeling for something to crunch on at night. It’s very easy to pack on the pounds if you decide to go for the chips or anything else with unhealthy fats. Popcorn is great before bed because it allows your body to release serotonin to help you fall asleep.

The 365 Whole Foods Market Popcorn is organic, has no artificial ingredients, no butter, very minimal ingredients, is non-GMO, is gluten-free, and tastes delicious. 

Popcorn is a great snack to pack for picnics also.


4. Hard-boiled egg

hard boiled eggs yogurt and granola healthy snacks before bed


Hard-boiled eggs are some of the best healthy snacks to eat before bed. It contains protein which gives you balanced blood sugar levels and keeps you asleep throughout the night. The egg whites help produce melatonin as well as the amino acid tryptophan to help you get that sleepy feeling and to also sleep better at night. Many people think egg yolk is bad for you because of its high cholesterol levels. It’s actually not, and in fact, they’re missing out on a lot of nutrients by not eating the yolk. The yolk has lutein and zeaxanthin which support eye and brain health. Just remember to eat egg yolks in moderation.

5. White Rice

white rice healthy snacks before bed


Rice contains a high glycemic index which helps you become fuller and will improve sleep quality. The insulin that is released after consuming rice produces the amino acid tryptophan, which helps you fall asleep. A study found that those who ate more white rice experienced better sleep than those who ate noodles or bread. However, you should eat rice in moderate amounts due to its low fiber and high carb content. 

6. Kiwi

kiwi healthy snacks before bed


Kiwi may be one of the best healthy snacks to eat before bed. It has sleep-promoting benefits like serotonin, which is a chemical that helps regulate your sleep cycle. This fruit also contains anti-inflammatory properties like Vitamin C which also helps with sleep. Other health benefits of kiwi include aiding digestion, decrease blood pressure, protects vision, boosts immune system, and even helps treat asthma. It’s truly a great superfood to eat not just before bed but anytime of the day.

7. Honey green tea

honey green tea kiwi healthy snacks


This isn’t a snack, but it’s so worth it to include on the list. The theanine compound in green tea can promote better sleep by reducing stress. Be sure to choose low-caffeinated green tea so that the caffeine won’t keep you up. Honey is also great for sleep because it fuels your brain for the entire night. It has a compound called melatonin, which helps boost immunity. Go light on the honey because you don’t want to pack on too much sugar before bed.

8. Almonds

terrasoul almonds healthy snack


Almonds are a great source of melatonin and magnesium, which improves sleep quality. It can also help reduce stress levels by lowering cortisol, a stress hormone. Be sure to choose almonds that don’t have a lot of added flavoring or sodium. Other health benefits of almonds include lowering bad cholesterol, helping oxygen and nutrients flow freely throughout the body, and promoting heart health.

The Terrasoul Superfoods Almonds is our top pick because these almonds are organic, unpasteurized, and raw. These almonds aren’t treated with ultra-high heat or steam and are vegan friendly. They also treat their growers well by providing fair wages and great working conditions.