Key Takeaways

• Eating certain snacks before bed can help you fall asleep faster.
• These snacks boost serotonin and melatonin with tryptophan-rich foods.
• Pair them with carbs for the best sleep benefits.

Snacking before bed doesn’t deserve its bad reputation. If you’re tossing and turning at night, the right snack could be your ticket to faster, better sleep. The trick? Pick foods loaded with nutrients that spark sleep-friendly brain chemicals—like serotonin and melatonin. Think banana with almond butter or turkey roll-ups. Ready to snooze better? Here are seven dietitian-approved snacks to try.

1. Banana and Almond Butter

Got nut butter handy? You’re halfway to dreamland. “Bananas and almond butter mix carbs, protein, and healthy fats,” says dietitian Sarah Nash, M.S., RD, LDN. This combo keeps blood sugar steady, avoiding midnight wake-ups. Plus, bananas bring magnesium and potassium to relax muscles and ease cramps. Smear some almond butter on a banana and enjoy.

2. Greek Yogurt with Pumpkin Seeds and Tart Cherries

This trio is a sleep powerhouse. Greek yogurt offers tryptophan and gut-friendly probiotics, which research links to better sleep. Top it with pumpkin seeds (packed with tryptophan and magnesium) and tart cherries (a natural melatonin source). “It’s a tasty way to unwind,” says dietitian Julie Pace, RDN. Dig in for a restful night.

3. Turkey and Apple Roll-Up

Thanksgiving vibes, minus the food coma. Turkey’s tryptophan and protein set the stage for sleep. “Roll apple slices in deli turkey,” suggests dietitian Rachelle Mallik, MA, RDN. The apple’s carbs help tryptophan reach your brain, where it turns into serotonin and melatonin. Salty, sweet, and sleep-ready.

4. Chia Pudding

Not just for breakfast—chia pudding works at night too. It’s loaded with fiber, magnesium, and calcium, all key for serotonin production. Make it with dairy or fortified plant milk for extra calcium. Add nuts and fruit for a tryptophan-carb boost. A small bowl can calm your body and mind.

5. Popcorn and Cashews

Low on fiber today? Try this. “Mix cashews with olive-oil popcorn,” says Mallik. Cashews deliver tryptophan, while popcorn’s whole-grain carbs fight inflammation that can disrupt sleep. It’s crunchy, satisfying, and won’t keep you up.

6. Edamame

“Soybeans are a tryptophan goldmine,” says dietitian Heidi McIndoo, M.S., RD, LDN. Edamame also packs isoflavones, which may improve sleep, especially for women. Eat them straight from the pod or roast them with spices. Simple, tasty, and sleep-friendly.

7. Energy Balls

Craving something sweet? Whip up energy balls with dates, dark chocolate, oats, and tart cherries. These anti-inflammatory bites fight sleep-sabotaging inflammation, while oats add tryptophan. Research shows anti-inflammatory diets improve rest. Pop one or two and drift off.

The Bottom Line
Sleep is non-negotiable for good health, yet many struggle to get enough. Your diet can help. These snacks, rich in serotonin-boosting tryptophan, make falling asleep easier and rest more refreshing. Pick one tonight and wake up feeling great.