Go nuts to go to sleep! According to a 2017 study, pistachios contain more melatonin than any other nut. Sweet dreams are made of… kiwi? It’s possible!Ī 2011 study of 24 subjects found that eating two kiwi fruits one hour before bed for four weeks helped subjects fall asleep faster and stay asleep longer. Mix some with a little mayo and spread it on cucumber slices for a light, crunchy snack. It’s also a source of vitamin B6, which assists in the production of melatonin. Tuna cucumber bitesĬanned tuna may be a humble snack, but it contains plenty of sleep-promoting omega-3s. It’s also a good idea to add a handful of walnuts to boost your omega-3 fatty acids and protein, plus they can help prevent blood sugar levels from dropping too low.
“Sweeten oatmeal with berries for a fiber-rich, sweet bedtime snack that will produce a gradual rise and fall in blood sugar while you snooze.” “Oats are a good source of tryptophan, which helps your body to produce melatonin to support a natural sleep cycle,” she says. You might associate oatmeal with breakfast, but don’t discount it as a nighttime snack! Lorenz recommends a bowl of oats with berries before bed.
Foods for deep sleep full#
“This magnesium-rich snack will help keep you full throughout the night without spiking your blood sugar,” says Lorenz. Keep it simple at bedtime with a tablespoon of peanut butter on whole-grain toast. Then roll it and slice it into bite-sized pieces. Try spreading a layer of cream cheese on a tortilla and topping with smoked salmon. Since these healthy fats may improve sleep efficiency, it’s a good idea to let them swim into your diet pre-bedtime. Salmon contains the highest omega-3’s of most fish in the sea.
Foods for deep sleep pro#
Pro tip: Sprinkle in some flaxseeds for extra omega-3 fats. You might not like the mouth-puckering taste of tart cherry juice on its own, but using it in a smoothie with yogurt and a lower-glycemic sweetener like maple syrup can add a bit of appeal. The second study suggests drinking two 8-ounce servings a day in the morning and evening.
Some small 20 studies found that drinking tart cherry juice could help reduce insomnia. Robbins recommends finishing a snack at least one hour before hitting the hay. “Do your best to avoid eating close to bedtime,” says Rebecca Robbins, PhD, sleep expert for Oura sleep tracking devices. Just note that eating too close to climbing into bed could backfire. When hunger strikes at night, head to the kitchen for any of these pro-sleep snacks. Foods to eat before bedtime, plus quick prep tips
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