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  • Writer's pictureDr. Kathleen Jones

Best Bedtime Snacks to Help Sleep

Updated: Oct 6, 2023

We all could use some help with sleep from time to time. Rather than take supplements or medications, we can use certain foods to help. Many foods have naturally occurring substances that help us sleep better. Here are some that will make us rest easier.


They contain tryptophan, which is a hormone that helps sleep come on. They also contain melatonin which brings on sleep and helps reset your body clock.

Cheese and Crackers

I suggest a few whole grain crackers with some cheese to help patients sleep, an hour before bed. The balance of carbs with protein and the calcium triggers sleep and helps with muscle relaxation and reduces restless legs.


Are a wonderful source of Magnesium, which helps relax the body and promotes sleep. Just a handful goes a long way.


Many fish have high levels of B6 and this helps make serotonin and melatonin. It helps you dream more and better as well as helps you fall asleep quickly.

Cherry Juice

Tart cherry juice boosts melatonin production and studies have shown that a glass before bed helps reduce insomnia. Be sure to get the sugar free kind!

Chamomile Tea

This tea before bed, helps you relax. It contains glycine, which has a sedating effect on nerves and muscles.


Hummus with a few whole grain crackers before bed provides fiber, tryptophan and stabilizes your blood sugar. This will help you sleep deeper and longer.


Studies show that people that eat shellfish like shrimp and lobster, at least once a week, have better sleep and better thinking capabilities

They too provide a great source of tryptophan.

As you can see, many foods can be used to help with sleep. I suggest most of them be eaten either at supper or an hour or two before bed. Remember they are just a snack before bed, a small portion, not a big meal.

Happy Sleeping!


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