Nourish Your Body and Embrace Restful Sleep 

Sleep is a combination of biological processes, coordinated by our body’s internal clock. This clock, known as the circadian rhythm, influences when we feel awake and when we need to rest.  

Central to the sleep process are hormones and neurotransmitters, particularly serotonin and melatonin. Serotonin, known as the “feel-good” hormone, not only boosts our mood but also serves as a precursor to melatonin, the hormone that signals to our body it’s time to sleep. Our diet directly influences the production of these vital hormones, making it a key factor in achieving restful sleep.

Key Nutrients for Better Sleep

Melatonin

Melatonin is a hormone that naturally occurs in your body and helps promote sleep by creating a feeling of quiet wakefulness. Most importantly, melatonin can help adjust your circadian rhythm—your sleep-wake cycle—if you experience insomnia, Delayed Sleep Phase Syndrome (DSPS), are jetlagged, or do shift work.

Keep your circadian rhythm in check by snacking on these melatonin-rich foods before bed:

• Tart cherries
• Unsweetened tart cherry juice
• Eggs
• Milk
• Pistachios
• Almonds

Magnesium

Relax your muscles and reduce stress by snacking on foods rich in magnesium before bed. Many foods contain magnesium, including:

• Pumpkin seeds
• Spinach and other leafy greens
• Dark chocolate
• Avacado
• Baked potato with skin
• Kidney beans
• Seeds, nuts, and legumes
• Milk, yogurt, and some other milk products
• Whole grain cereals, oatmeal, and bran flakes
• Bananas

Tryptophan

Tryptophan is an amino acid that is essential to the production of the hormone serotonin. Foods containing tryptophan can make you drowsy, like after a Thanksgiving dinner, and impact your mood. See if you can work the following into a creative bedtime snack:

Complex Carbohydrates

Complex carbohydrates can stabilize blood sugar levels. The protein increases the level of tryptophan in the brain, and fats slow the absorption of carbs, so you wake up feeling rested. Pair complex carbs with calcium-rich foods to increase your serotonin, a neurotransmitter that promotes relaxation. 

Check out these complex carb-packed evening snack options:

• Legumes
• Fruit
• Starchy vegetables
• Whole grain bread, rice, and pasta

Delicious and Creative Sleep-Friendly Snacks

Flavor and texture greatly enhance the enjoyment and satisfaction of bedtime snacks. These recipes are just a starting point. Feel free to experiment and create your own sleep-friendly treats.

Almond Cherry Sleep Smoothie

Ingredients:

• 1 cup tart cherry juice 
• 1 banana 
• 1/2 cup almond milk
• 1 tbsp almond butter
• 1/4 tsp vanilla extract
• 1 tsp honey (optional, for sweetness)
• Ice cubes (optional)

Instructions:

• Combine all ingredients in a blender, and blend until smooth and creamy.

Arnold Palmer Sleepy Drink

Ingredients:

• 1 bag chamomile tea
• 1 bag turmeric tea
• 1 cup water
• 1 lemon, quartered
• 1 tsp maple syrup (optional)
• Ice cubes (optional)

Instructions:

• Place both tea bags in a 1-cup measuring cup. Pour boiling water over the tea bags, and steep for 3-5 minutes.
• Combine the water and lemon in a blender, and blend until smooth.
• Fill a glass halfway with the lemonade mixture. Fill the rest of the way with the tea mixture. 
• Add maple syrup, if desired. Stir.
• Serve at room temperature or add a few ice cubes.

Banana Avocado Superfood Smoothie

Ingredients:

• 2 bananas
• 1/2 lg or 1 sm avocado flesh
• 1 cup fresh or frozen pineapple chunks
• 1/2 cup water
• 1 5.3 oz container Vanilla Almond Milk Yogurt, frozen (optional)
• 1 tsp nut butter or chia seeds (optional)

Instructions:

• Combine all ingredients in a blender, and blend until smooth and creamy.

Cherry Overnight Oatmeal

Ingredients:

• 1 cup uncooked old-fashioned rolled oats
• 1 cup low-fat yogurt
• 1/2 cup almond milk
• 1/2 cup cherries, fresh or frozen
• 1/2 cup chopped apple (about 1/3 of a medium apple)

Instructions:

• Mix oats, yogurt, and milk in a medium bowl. 
• Add cherries before or after chilling. 
• Cover and refrigerate mixture for 6-12 hours.
• Refrigerate leftovers.

Cherry Vanilla Sleep Shake

Ingredients:

• 1 cup frozen cherries (or fresh, pitted cherries)
• 1 cup almond milk
• 1 5.3 oz container Vanilla Almond Milk Yogurt, frozen
• 1 tsp of maple syrup (optional, for sweetness)

Instructions:

• Combine all ingredients in a blender, and blend until smooth and creamy.

Tart Cherry and Pistachio Yogurt Parfait

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup tart cherries (fresh or dried, pitted and halved)
• 1/4 cup pistachio nuts, shelled and chopped
• 1 tbsp chia seeds

Instructions:

• Rehydrate dried cherries in warm water for a few minutes, if using. 
• In a bowl, combine the Greek yogurt and chia seeds. Mix well.
• In a glass or bowl, layer half of the yogurt mixture. Add a layer of tart cherries, followed by a layer of pistachio nuts. Repeat the layers with the remaining yogurt, cherries, and pistachios.
• Finish with a few cherries and a sprinkle of pistachio nuts on top. Serve immediately.

When to Snack for Optimal Sleep

Try to time your evening snack about three hours before you plan to go to bed, according to the Cleveland Clinic. This extra time allows your body to digest your food and let the sleep-inducing nutrients take effect. Plus, eating too close to your bedtime can cause indigestion, heartburn, or leave you feeling too full, which can make it hard to fall or stay asleep.

If you need a quick snack to curb hunger pangs or need to meet a dietary requirement, keep your portions small, avoid heavy or overly rich foods, and consider creative combinations from the nutrient list above. A few options for quick, late-night snacks are:

• Half a peanut butter and jelly sandwich on whole-grain bread
• Whole-grain toast with avocado or nut butter
• Banana or apple with nut butter
• Dark chocolate, almond, and pistachio trail mix

Incorporating sleep-friendly snacks into your evening routine can be a delightfully satisfying way to promote restful sleep. By choosing nutrient-rich foods that support your body’s natural processes, you can enhance your sleep quality and wake up feeling rejuvenated. Whether it’s a creamy smoothie, a wholesome parfait, or crackers with your favorite nut butter, these tasty options not only satisfy your cravings but also contribute to a better night’s sleep. Just remember to enjoy your snack a few hours before bedtime to maximize its benefits.

Another way to improve your nightly slumber is to make sure you’re sleeping on the right mattress. And before you start shopping, take our quick quiz to unlock your sleep personality. Are you a lion, bear, wolf, or dolphin? Find out now!