Devour The Best Bedtime Snacks to Help You Sleep Better And Wake Up Refreshed Without Adding Those Extra Pounds

Sleep is an important part of our lives, and the choice of foods that one eats determines the quality of sleep that is to be expected. Bedtime snacks have possibly become important, especially for night owls. Snacking is fine, but snacks that are not only good for eating at night but also provide relief from night munching and help in providing better night sleep need to be prioritised.

Making the correct snack choices before bed can have a big impact on how well you sleep and how you relax after a hard day. Nutrients in some diets encourage the synthesis of hormones that induce sleep, such as serotonin and melatonin, making it easier for you to unwind and sleep. 

In addition to sating a late-night hunger, light, nutrient-dense snacks high in vitamins, minerals, and amino acids help promote deeper, more peaceful sleep. We'll look at the top bedtime foods and snacks you can make at home in this blog so you can go to sleep soundly and wake up feeling rejuvenated.

Table Of Contents

1. Healthy Snacks To Eat At Night For Better Sleep

2. 6 Best Foods To Eat Before Bed

3. What Is The Connection Between Food And Sleep?

4. Dietitian’s Recommendation

5. The final Say

6. FAQs

7. References

Healthy Snacks To Eat At Night For Better Sleep

Here are the best foods to eat at night as bedtime snacks to help you sleep:

1. Turmeric Milk (Haldi Doodh)

Golden Milk or Turmeric milk is a staple in Indian homes, celebrated for its anti-inflammatory and sleep-inducing properties. The presence of curcumin in turmeric can alleviate stress, while the warm milk helps the body relax.

Preparation Method:

• Heat a cup of milk and add ½ teaspoon of turmeric powder.
• You can add a pinch of black pepper (to enhance curcumin absorption) and a teaspoon of honey for sweetness.
• Drink warm, about 30 minutes before bedtime.
   

2. Banana And Nut Butter

Bananas are a natural source of magnesium and potassium, which relax muscles, while nut butter adds protein and healthy fats for sustained energy without heaviness.

Preparation Method:

• Slice a ripe banana and spread a thin layer of almond or peanut butter on each piece.
• Sprinkle with a pinch of cinnamon for added flavour.
   

3. Ragi Malt (Nachni Porridge)

Ragi (finger millet) is a superfood rich in calcium, iron, and amino acids like tryptophan, which promote serotonin production. Melatonin, the hormone that promotes sleep, is derived from serotonin.

Preparation Method:

• Mix 2 tablespoons of ragi flour with water to make a smooth paste.
• Heat milk and slowly stir in the ragi paste, cooking until it thickens.
• Sweeten with jaggery or a touch of honey.
   

4. Cumin Water (Jeera Pani)

Cumin water aids digestion and reduces bloating, ensuring a more restful sleep. It’s a simple yet effective traditional remedy for nighttime discomfort.

Preparation Method:

• Take a cup of water and bring it to a boil with a teaspoon of cumin seeds for 5 minutes.
• Strain and drink warm.
   

5. Warm Moong Dal Soup

Moong dal is rich in protein, magnesium, and essential amino acids that aid in muscle relaxation and repair, contributing to restful sleep.

How To Prepare:

• Pressure cook moong dal with water, turmeric, and a pinch of salt.
• Blend the cooked dal for a smooth consistency, then warm it before serving.
   

6. Fennel Seeds (Saunf) Water

Fennel seeds or fennel seed water can promote better sleep due to their calming effects on the nervous system, helping to relax the body and mind. They contain compounds that regulate neurotransmitters, which can improve sleep quality and reduce insomnia.

Preparation Method:

• Chew a teaspoon of fennel seeds directly, or steep them in hot water for a fennel tea.
   

7. Ashwagandha Milk

Ashwagandha, a revered herb in Ayurveda, is known for its adaptogenic properties that reduce stress and promote sleep.

Preparation Method:

• Stir ½ teaspoon of Ashwagandha powder into a cup of warm milk.
• Add a teaspoon of honey for taste.
   

8. Pumpkin Seeds

Pumpkin seeds are a powerhouse of magnesium and zinc, both of which are essential for regulating sleep.

Preparation Method:

• Dry roast a handful of ToneOp Care’s Pumpkin Seeds and enjoy as is, or mix them with a small portion of jaggery.
   

9. Roasted Makhana (Fox Nuts)

Makhana is low in calories but rich in magnesium and protein, making it a light yet satisfying snack that won’t interfere with your sleep.

Preparation Method:

• Dry roast a handful of makhana with a pinch of salt and ghee.
• Devour this tasty and healthy snack to fulfil your cravings.
   

10. Herbal Tulsi Tea

Tulsi (holy basil) is a stress reliever and promotes relaxation, making it an excellent choice for a pre-sleep beverage. It is also a good home remedy for acidic stomachs if you have had heavy food during dinner. 

Preparation Method:

• Boil a few fresh tulsi leaves in water for 5 minutes.
• If desired, strain and add a spoonful of honey.

Also Read: Herbal Tea and Constipation: How They Work and 5 Easy Recipes for Better Digestion!

ToneOp Fit’s Balanced Diet Weight Loss Plan help you with personalised, home-based diet plans crafted just for you by expert dietitians who can help you indulge in healthy bedtime snacks to help you sleep without adding those extra calories.

6 Best Foods To Eat Before Bed

Here are the six best foods to incorporate in your bedtime snacks to help you sleep:

1. Almonds

Rich in magnesium and healthy fats, almonds help relax muscles, improve sleep quality, and regulate blood sugar levels overnight. They also contain melatonin, a hormone that promotes sleep.

2. Bananas

Bananas are a great source of potassium and magnesium, which help relax muscles and nerves. They also include tryptophan, an amino acid that the body converts to serotonin and melatonin to improve sleep.

3. Cherries

Natural sources of melatonin, which helps control the sleep-wake cycle and can enhance the length and quality of sleep, can be found in cherries, particularly the tart kind.

4. Greek Yogurt

Greek yoghurt is known to have calcium and protein, which raise serotonin levels and promote relaxation. Additionally, calcium contributes to the synthesis of melatonin, promoting a quicker sleep rate.

5. Oats

Oats contain melatonin and complex carbohydrates that help stabilise blood sugar levels, preventing nighttime blood sugar crashes that can disrupt sleep. They also help induce feelings of fullness and help improve your digestive system.

6. Kiwi

These herbal teas are well-known for their relaxing properties, which ease anxiety and encourage relaxation, which facilitates falling asleep. Eating kiwi may also help regulate digestion and reduce inflammation in the body.

Also Read: How To Improve Sleep Naturally? Here Are 9 Effective Ways And the 10-3-2-1-0 Rule for Sweet Dreams! 

What Is The Connection Between Food And Sleep?

The connection between food and sleep is primarily rooted in how certain nutrients in food influence the body’s sleep-regulating hormones, energy levels, and digestive processes. Here’s how food can impact sleep:

1. Hormonal Regulation

Certain foods contain nutrients like tryptophan (found in turkey, dairy, and nuts) and melatonin (found in cherries, grapes, and oats), both of which help regulate the body’s sleep-wake cycle. Tryptophan is an amino acid that the body converts into serotonin, which is further converted into melatonin, a hormone that promotes sleep.

Also Read: How To Balance Your Hormones Naturally? 7 Effective Methods And Supplements To Improve Your Hormone Health

2. Blood Sugar Balance

Foods with a high glycemic index, such as refined sugars and processed carbs, can cause a spike in blood sugar, followed by a crash, leading to energy dips and potentially disturbing sleep. On the other hand, foods with a low glycemic index (like whole grains, nuts, and vegetables) help sustain stable blood sugar levels, which can lead to more restful sleep.

3. Digestion And Comfort

Foods that are heavy, spicy, or fatty might make it difficult to fall or stay asleep by causing pain, indigestion, or acid reflux. Lighter meals and foods rich in fibre, like fruits, vegetables, and lean proteins, are less likely to cause digestive distress and are easier on the body before bed.

You can take ToneOp Care’s Digest 360 Tablets 1-2 tablets once a day after a meal with normal water to restore the balance of your digestive system.

Also Read: 12 Poor Digestion Symptoms You Shouldn't Ignore: Treatment and Prevention Methods

4. Relaxation And Stress

Certain foods, such as those high in magnesium (like almonds, leafy greens, and bananas), help relax muscles and the nervous system, lowering stress and promoting a sense of calm before bed. The health benefits of magnesium also play an impactful role in regulating melatonin and serotonin production.

Also Read: Magnesium Glycinate for Sleep: Key Benefits and Potential Side Effects

5. Caffeine And Stimulants

Foods and beverages rich in caffeine, such as coffee, chocolate, and certain teas, as well as nicotine, can disrupt sleep by stimulating the central nervous system. Consuming these substances too close to bedtime may delay the onset of sleep and negatively impact its overall quality.

Also Read: Blue Light Effects On Sleep And Brain! 12 Ways To Prevent Screen Time From Disturbing Your Sleep Cycle 

Dietitian's Recommendation

As a dietitian, I advise you to take bedtime snacks to help you sleep. These foods contain sleep-promoting nutrients such as magnesium, tryptophan, and melatonin. Some suggestions are a small bowl of oatmeal with bananas and almonds to boost magnesium and natural melatonin. 

Even a small bowl of walnuts or pistachios contains rich amounts of melatonin. Honey drizzled on Greek yoghurt is muscle-relaxing and good for calcium and protein. Mild products such as chamomile tea or warm milk with turmeric are very reliable soothing drinks. Eating a piece of whole-grain toast with almond butter or a serving size of cottage cheese with cherries is both adequate and promotes sleep.
 

                                                                          Dt. Akshata Gandevikar

The Final Say

Delicious, traditional offerings of Indian bedtime snacks can make a perfect combination of taste and nutrition. The bedtime snacks to help you sleep listed above can be included in your evening diet to assist you in letting go of the day’s stress and initiate the sleep cycle. If you are carefully selecting when to cook and what foods to use, then you are setting out to create a most pleasant and even healthful habit to go to bed on.

As always, everything should be taken in moderation – these snacks are just an addition to any diet, not a substitute for it. Therefore, any time you fancy something before bedtime, grab one of these comforting Indian snacks then sleep like a log!

FAQs

1. Can I eat a heavy meal before bed?

No, heavy meals can cause indigestion and disrupt sleep. Opt for light, easily digestible snacks like warm milk, nuts, or a small portion of oatmeal instead. These are gentle on the stomach and promote relaxation.

2. Are herbal teas good for sleep?

Yes, caffeine-free herbal teas like chamomile, peppermint, and tulsi are excellent for promoting relaxation. These teas have calming properties and help soothe the mind and body before bedtime, supporting better sleep quality.

3. Are nuts good bedtime snacks?

Yes, nuts like almonds and walnuts are great choices. They provide magnesium and natural melatonin, which help relax muscles and regulate sleep cycles. Keep the portions small to avoid heaviness.

4. What’s the best time to eat a bedtime snack?

Consume your snack 30-60 minutes before bed to avoid overloading your digestive system. This allows the nutrients to take effect without causing discomfort while preparing your body for restful sleep.

References

• https://www.sleepfoundation.org/nutrition/healthy-bedtime-snacks
• https://store.google.com/intl/en/ideas/articles/bedtime-snacks/
• https://www.nectarsleep.com/posts/healthy-late-night-snacks
• https://www.sleepsia.in/blogs/news/10-foods-that-help-you-sleep-better?srsltid=AfmBOopYcuEiecAWfo2jCrMzogNuDSdTciiL0BU6xl9rmXGDyxibT1Yi

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.