Healthy Bedtime Snacks


Two kiwis an hour before bedtime can increase sleep quality and duration.The kiwi or kiwifruit is a tiny, oval-shaped fruit associated with New Zealand.

Tart Cherries

Tart cherries have above-average melatonin, which helps with sleep. Tart cherries may be sleep-inducing.

Malted Milk

Some milk products include melatonin. When cows are milked at night, their milk contains more melatonin, a sleep-inducing hormone.

Fatty Fish

Fatty fish include serotonin-regulating vitamin D and omega-3 fatty acids. Three weekly salmon meals improved sleep and daily functioning.


Rice may improve sleep more than other carbs. Carbs impact sleep. Protein and sleep-inducing tryptophan help.


Almonds, walnuts, pistachios, and cashews are sleep-friendly nuts. Nuts include melatonin and vital minerals like magnesium and zinc.

Cherry Juice

Cherry juice drinkers. Two 1-cup glasses of tart cherry juice per day increased total sleep time and sleep efficiency

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