Sleepy Time Snacks

healthy bedtime snacks



Bedtime snacks should be no more than 200 calories and eaten at least 1 hour before bed.  




  • Nutty Banana: 1/2 banana + 1 T almond butter + 2 walnuts.  Contains sleep inducing nutrients magnesium, potassium, calcium, B6, Tryptophan and melatonin.  In addition, the sugar in the banana helps tryptophan’s absorption into the brain.
  • Nutritious Nightcap1 cup Kefir (lowfat, plain, organic).  Contains sleep inducing nutrients protein (helps lower stress hormone cortisol and improves sleep quality), B6, tryptophan and calcium.
  • Twilight Trailmix: 2 chopped walnuts, 1/4 cup chopped dried tart cherries.  Contains sleep inducing nutrients melatonin, calcium, tryptophan, magnesium, omega-3 fatty acids.  In addition the sugar in the dried cherries helps tryptophan’s absorption into the brain.
  • Tranquility Tea: 1 cup Chamomile tea.  According to researchers, drinking the tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.
  • Sleepy Juice1/2 c of Tart Cherry Juice 2 times/day (mid-afternoon and 1 hour before bed).  Contains sleep inducing nutrients melatonin and calcium.

My Sleepy Time Tips


sleeping woman

Establish a nighttime routine to let your body know it’s time for bed (ex. – turn the lights down low, stop use of electrical devices or use amber filter on computer and glasses for watching tv, get in your pjs, have a cup of sleepy time tea, take a warm bath with epsom salts to relax, get in bed with a good book, spray lavender on your pillow, take your natural sleep remedy)

Avoid stimulating foods which make it hard to fall asleep and cause nighttime waking (caffeine, alcohol, sugar)

Have a sleep-inducing bedtime snack (see Sleepy Time Snacks blog post)

Make sure you are well-hydrated (being dehydrated will cause nighttime waking)

Meditate – There are many online guided meditations and apps for sleep.  Doing this will help you unwind and fall asleep more easily.  I plug my headphones into my phone and often wake up in the morning with them still in my ears!  Now that’s a good night’s sleep!