If you’re anything like me, you’ve had those nights — scrolling your phone, binge‑watching something random, and snacking on whatever’s in the pantry while the rest of the house sleeps. It’s fun… until your body is begging for rest and your mind refuses to slow down. The next morning? Groggy, foggy, and wondering why you feel off.
Late‑night snacking isn’t the problem — what you snack on is. Some foods actually help your body wind down, relax your muscles, and support natural sleep hormones.
If you’re tossing and turning or just want to snack smarter before bed, these sleep‑friendly foods can help you drift off more easily and wake up feeling better.
📣 Please note: Some links in this post are affiliate links. If you make a purchase through them, I may earn a small commission — at no extra cost to you. Think of it as a tiny thank‑you for sharing my favorite culinary finds. Your support truly means a lot.
Why Sleep Matters More Than You Think
Canadian health studies show that 43% of men and 55% of women aged 18–64 struggle with falling or staying asleep, and about one‑third of adults don’t get the recommended hours for optimal health. Poor sleep affects everything — mood, focus, metabolism, immunity, and even appetite.
Small changes make a big difference. Turn off screens an hour before bed, dim the lights, create a calming routine — and most importantly, choose foods that naturally support your body’s sleep cycle.
10 Healthy Late-Night Snacks
That Support Better Sleep
Almonds
These little guys are packed with magnesium and melatonin—basically the dream team for sleep. A small handful before bed can relax your muscles and help you drift off without feeling stuffed.
Chamomile Tea
This one’s a classic. Chamomile is basically a warm hug in a mug. It contains apigenin, a natural compound that helps calm the nervous system and reduce anxiety, and prep your body for sleep. Just don’t overdo it—one or two cups is plenty.
Tart Cherries
Tart cherries are loaded with melatonin. They’re sweet, tangy, and surprisingly effective. If you’re not into chewing cherries, a small glass of juice works just as well.
Fatty Fish
Okay, maybe not a midnight snack—but having salmon or tuna for dinner can seriously help your sleep game. They’re full of omega-3s and vitamin D, which help your body produce serotonin — the hormone that helps regulate sleep.
If your looking for Sri Lankan inspired fish curries, check out the recipes below:
Kiwi
This fuzzy fruit is a sleep superstar. It’s got antioxidants, serotonin, and folate—all things your body loves before bed. Eat one or two an hour before sleep and thank me later.
Pistachios
These are sneaky good for sleep. They’ve got B6, magnesium, and protein—but don’t go overboard. A small handful is perfect, too many and you’ll be wide awake counting pistachios instead of sheep.
Plumps
Dried plums are full of potassium, magnesium, and melatonin. They also support digestion, which helps your body relax more easily at night.
Sweet Potatoes
These are comforting, filling, and rich in potassium and magnesium. Plus, their slow-release carbs help your body make serotonin. Bake them, mash them, roast them—whatever works for you.
Try the Sweet Potatoe Recipe for a healthy breakfast idea.
Bananas
Bananas are a classic sleep-friendly snack. They’ve got magnesium, potassium, and tryptophan—all the good stuff that helps relax your muscles and boost melatonin production. Just one before bed can help you feel calm, full, and ready to snooze.
White Rice
Believe it or not, white rice can help you sleep. It has high glycemic index, which can help increase tryptophan availability and support melatonin production. Just remember to keep it light, eat it at least an hour before bed for best results.
Want to Sleep Better and Eat Better? Grab My Free 7‑Day Meal Planner
If you’re trying to build healthier habits — better sleep, better energy, better routines — what you eat during the day matters just as much as your late‑night snacks.
To make it easier, I created a free 7‑day meal planner you can download and start using right away. It’s simple, flexible, and filled with everyday meals that support steady energy and calmer evenings.
What’s inside the free planner:
- 7 days of balanced meal ideas
- A simple grocery list
- Easy swaps for busy days
- Space to customize your own meals
It’s designed to help you eat well without overthinking it.
Ready for More? Join the Plan, Eat, Repeat Series
If you love the free planner and want more structure and more support, my Eat, Plan, Repeat series goes deeper. It’s everything you need to make meal planning feel easy, not overwhelming.
