Consuming a snack before bed can be healthy if done right. Rather than sabotaging sleep with sugar or caffeine, certain foods can actually improve rest quality. Experts agree: the key is stabilizing blood sugar and choosing options that promote relaxation.
The Science Behind Bedtime Eating
Skipping dinner entirely isn’t ideal. Going to bed hungry can disrupt sleep just as much as a poorly timed snack. The goal is moderation: enough to satisfy cravings without causing energy spikes. Dr. Li Åslund, a clinical psychologist at Sleep Cycle, emphasizes this balance. “Heavy meals close to bedtime can have a negative impact on sleep, but going to bed on an empty stomach is not recommended either.”
Key Nutrients for Sleep
Three main nutrients stand out when choosing a bedtime snack: magnesium, fiber, and tryptophan. Each plays a unique role in preparing the body for rest.
Magnesium: The Relaxing Mineral
Many people don’t get enough magnesium, an essential mineral linked to brain, heart, muscle, and skeletal health. Crucially, it also aids sleep. Almonds are a good source, providing both magnesium and blood-sugar-friendly fiber. A magnesium supplement can also be effective for those who need extra help.
- Try: A handful of almonds or unsweetened almond butter.
Fiber: Stabilizing Blood Sugar
High-fiber foods prevent the blood sugar spikes that disrupt deep sleep. Unlike sugary treats, they keep you satiated and stabilize energy levels. Nuts, seeds, and certain fruits/vegetables all fit this category.
- Try: Carrots and a spoonful of hummus, or a pear.
Tryptophan: The Sleepy Amino Acid
The tradition of warm milk before bed has a scientific basis. Tryptophan, found in milk and some plant-based alternatives (oat/almond milk), promotes relaxation and reduces sleep latency. Combining it with spices like turmeric, clove, nutmeg, and cinnamon creates “golden milk,” a calming bedtime ritual. However, avoid excessive liquid intake to prevent nighttime bathroom trips.
- Try: A small glass of low-sugar golden milk.
The Bottom Line
A bedtime snack doesn’t have to ruin your sleep. By prioritizing magnesium, fiber, and tryptophan, you can enjoy a late-night bite without sacrificing rest quality. Skip the chocolate and alcohol, and choose wisely.
Always consult a doctor before starting a supplement routine, especially if pregnant, breastfeeding, or taking medications.
