Try These Bedtime Snacks to Improve Your Sleep Quality

eat right and sleep well

Feeling hungry before bed can happen to us sometimes, and it shouldn’t be an issue. You can listen to those hunger cues and choose to have a little snack.

However, not all snacks are healthy. Some food can keep you from reaching high-quality sleep or causing you other disturbances. According to specialists, a modest bedtime snack is what your body needs, and you shouldn’t feel ashamed at all.

Here is what you need to know.

The following snacks are expert-approved and ready to fight any night craving and improve your sleep quality. Feel free to check up with a specialist about what’s best for you!


An omelet before bedtime? Yes, please!

Specialists recommend eggs because they have a high amount of melatonin (helps you fall asleep faster) and a cool amino acid dubbed “L-ornithine,” which can improve your sleep quality. 

Also, try putting in the mix some veggies like broccoli or asparagus (contains melatonin, too) for more flavor.

Cherry Tart

As surprising as can be, cherry tarts can help you sleep better. They are rich in melatonin and can influence sleep quality and duration, as well.

But if you don’t feel like baking any stuff, try the cherry juice! Researchers discovered that cherry juice is effective at battling insomnia, similar to valerian.


Choosing chickpeas as a bedtime snack is as effective as eggs because it can stimulate serotonin. But that’s not all.

Chickpeas are full of tryptophan, which is an amino acid that’s a precursor to serotonin. Some crispy, roasted chickpeas can have enough magnesium levels so that you can get that much-needed night of deep sleep. 

Rice and Avocado

food for sleep

Rice and avocado is a perfect bedtime snack because they’re the perfect carb-fat combo. 

Just put a few avocado slices over a rice cake and enjoy the perfect snack right before bed. You can also try a spoonful of almond butter if the avocado is not your favorite.

Georgia Nica
Writing was, and still is my first passion. I love all that cool stuff about science and technology. I'll try my best to bring you the latest news every day.