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Certain snacks can improve sleep quality by providing nutrients essential to sleep.

Snacks That Will Prep You For Bedtime

Although food alone is not the only factor that can improve sleep quality, some snacks have the right nutrients that could prepare a person before bedtime.

Kiwi

Kiwi, or kiwifruit, is a small fruit rich in vitamins C and E, potassium, and folate. Consuming two kiwis one hour before bedtime has been shown to help people fall asleep faster and sleep more soundly, possibly due to their antioxidants, folate content, and serotonin levels.

Tart Cherries

Tart cherries, such as Montmorency, can be eaten whole or as juice. Studies indicate that drinking tart cherry juice twice daily can improve sleep duration and efficiency in those with insomnia. The sleep benefits are likely due to the high melatonin content in tart cherries, which helps regulate the sleep-wake cycle.

Malted Milk

Malted milk, known by the brand Horlick's, combines milk with a powder containing wheat flour, malted wheat, malted barley, sugar, and vitamins. Consuming malted milk before bed has been found to reduce sleep interruptions. The blend of vitamins, phosphorus, zinc, and magnesium, along with melatonin in milk, helps promote relaxation and sleep.

Fatty Fish

Fatty fish like salmon can improve sleep quality, especially when consumed three times per week. A study showed that eating fatty fish led to better overall sleep and daytime functioning. The benefits are attributed to the high levels of vitamin D and omega-3 fatty acids, which are crucial for serotonin regulation.

Nuts

Nuts such as almonds, walnuts, pistachios, and cashews are excellent for sleep. They contain melatonin, omega-3 fatty acids, magnesium, and zinc, all of which support better sleep. Clinical trials have demonstrated that a combination of melatonin, magnesium, and zinc supplements can help older adults with insomnia sleep longer and more deeply.

Rice

Rice, particularly high glycemic index varieties, has been linked to improved sleep. A study in Japan found that adults who ate rice regularly reported better sleep compared to those who consumed more bread or noodles. The study suggests that consuming rice four hours before bedtime can aid in falling asleep, although the effects of other carbohydrates may vary.

Diet and Sleep: The Big Picture

Nutrition and sleep are interconnected, but a balanced diet alone will not improve sleep if bedtime habits are poor. Professionals recommend a diet rich in vegetables and fruits, limiting caffeine and alcohol, avoiding late meals, and maintaining good sleep hygiene to support better sleep.