Struggling to fall asleep at night? Your pre-bedtime snack might be the culprit—or the cure. The foods you eat can play a major role in your ability to sleep. While it’s important to avoid high-fat meals before bed, for example, it could help to eat a light, sleep-friendly snack earlier in the evening.
According to dietitian Lauren Mahersi, RDN, LD, choosing the right snacks before bed can help stabilize blood sugar levels and promote better sleep. Mahersi recommends snacks that combine carbohydrates with protein or healthy fats, which she says can “lead to stable blood sugars throughout the night from the protein or fat, as well as a slight serotonin boost from the carbohydrate.” She recommends apples with peanut butter and yogurt with dried fruit for the job.
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1. Apples with Peanut Butter
A classic pairing, apple and peanut butter, is not only delicious but also sleep-friendly. "The quick-digesting carbs of the apple mixed with the healthy omega-3 fats in peanut butter are a great combo!" says Mahersi. This snack is ideal because it’s "not too heavy in calories but is enough to keep you full throughout the night." The carbohydrates in the apple provide a quick source of energy, while the healthy fats in peanut butter help maintain stable blood sugar levels, preventing those midnight hunger pangs that can disrupt sleep. (P.S.—this snack is also great for weight loss!)
2. Yogurt and Dried Fruit
If you’re craving something sweet before bed, yogurt and dried fruit might be the perfect solution. Mahersi describes this option as "a sweet treat for the end of the night." Yogurt is an excellent source of protein, which helps keep blood sugar levels steady as you sleep. "Plus, the dried fruit is a great way to pack in some nutrients toward the end of your day," she adds. This combination ensures that you’re not only satisfying your sweet tooth but also giving your body the nutrients it needs to support a restful night’s sleep.
Bottom line
Ultimately, by choosing snacks that blend carbohydrates with proteins or healthy fats, you can create a pre-sleep ritual that supports your body’s natural rhythms. These combinations not only stabilize blood sugar levels but also contribute to the production of serotonin, a hormone that plays a key role in regulating sleep.
So, next time you’re reaching for a late-night snack, consider these expert-recommended options. They might just be the key to a quicker, more peaceful journey to dreamland.
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