The Best Nighttime Snacks to Eat for Deeper Sleep, According to Nutritionists

Real Simple•December 28, 2025•health

Key Points:

Snacking before bed is acceptable if you choose sleep-friendly foods rich in fiber, magnesium, tryptophan, melatonin, and antioxidants, such as nuts, yogurt, oats, and tart cherries, which help curb hunger and promote restful sleep.
Nutrients like fiber support gut health and sleep quality, magnesium may improve sleep onset and restfulness, vitamin D influences circadian rhythms, omega-3s regulate melatonin, and tryptophan boosts serotonin levels beneficial for sleep.
Avoid consuming sugar, alcohol, caffeine, spicy, and high-fat foods before bedtime as they can disrupt sleep patterns, cause digestive issues, and reduce overall sleep quality.
To prevent nighttime hunger, aim for balanced meals with fiber-rich vegetables