A small, smart snack before bed can actually help you sleep better—if you pick the right one. The right foods can support melatonin and serotonin production, keep your blood sugar stable through the night, and help you avoid the kind of digestive drama that keeps you staring at the ceiling at 2 a.m.
Here’s what to eat—and what to avoid—before you hit the hay.
Sleep-Promoting Snacks
The best bedtime snacks are simple, balanced, and under 200 calories. Think complex carbs plus a little protein or fat to slow digestion and encourage steady hormone production.
Some good options:
- Whole-grain toast with almond butter
- A banana with a handful of walnuts
- A warm, satisfying protein waffle
If you want something quick and easy, Birch Benders Protein Toaster Waffles are a convenient and surprisingly sleep-friendly choice.
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Just pop one in the toaster and enjoy a warm, filling bite without overdoing it before bed.
Nighttime Protein Shakes
If you’re hungry in the evening—or just want to support muscle repair while you sleep—a nighttime protein shake can help.
Look for a slow-digesting protein like casein, which releases amino acids gradually over several hours. Optimum Nutrition’s Gold Standard 100% Casein is a trusted choice with no artificial junk.
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Blend it with almond milk or mix into Greek yogurt with some berries for a satisfying snack that won’t spike your blood sugar.
Herbal Drinks to Sip Before Bed
If you’re not hungry, a warm, caffeine-free drink can help your body wind down.
Chamomile tea is a classic choice that may reduce anxiety and promote better sleep quality. Traditional Medicinals offers a high-quality organic option made from whole chamomile flowers.
👉 Traditional Medicinals Organic Chamomile Tea
Sip a small cup about 30 to 60 minutes before bedtime. Just don’t overdo the liquids—too much tea before bed can have you waking up to find the bathroom instead of your dreams.
Foods and Drinks to Avoid
You probably know caffeine is bad before bed—but it’s not the only culprit. Here are some other things that can wreck your sleep:
- Heavy meals – digestion slows at night and can cause discomfort
- Spicy or greasy foods – increase risk of heartburn and reflux
- Sugar and refined carbs – lead to blood sugar crashes overnight
- Alcohol – may make you sleepy but fragments your sleep later
- Carbonated drinks – can cause bloating and bathroom trips
If you’re indulging in dessert or a cocktail, try to wrap it up at least 2–3 hours before you go to bed.
Timing and Portions
Ideally, eat your snack about 30 to 60 minutes before bed. You want it to take the edge off your hunger but not overload your digestive system.
Aim for 100 to 200 calories. More than that and you might feel uncomfortably full; less than that and you might wake up hungry at 3 a.m.
Sample Bedtime Snack Combos
- A banana with 1 tablespoon of walnuts
- 6 oz plain Greek yogurt with a handful of berries
- A Birch Benders Protein Waffle with a thin spread of almond butter
- A small cup of chamomile tea
- A half-scoop casein shake with almond milk
Final Thoughts
Some people sleep better with a light snack before bed. Others do better with nothing at all. The key is to test what works best for you. Try keeping a simple food and sleep journal for a week. Track what you eat before bed and how you sleep—and adjust from there.
Because sometimes, better sleep really does start in your kitchen.
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