7 Ideal Foods to Enjoy Before Bed for a Restful Night’s Sleep, According to Dietitians

Craving something after dinner? What do you usually grab? A muffin? Some sweets? While these snacks are fine, certain nutrient-rich options can pave the way for a more restful night. The foods you choose directly affect your blood sugar—research from registered dietitians Maya Feller and Katie Janeczek reveals that elevated blood sugar can lead to frequent wake-ups and disrupted sleep. Therefore, opting for snacks that keep blood sugar stable and promote uninterrupted sleep is recommended.

What Are the Foods You Should Avoid Before Bed?

In the hours before bedtime, both registered dietitians recommend limiting ultra-processed foods and sugary drinks—like soda, cake, candy, and desserts—that can cause a rapid spike in your blood sugar. If you're in the mood for a snack, they suggest choosing options that are rich in fiber and protein, while low in sugar, to help maintain balanced blood sugar levels.

In addition to the types of foods, nutrition experts also advise avoiding large portions right before bed. They recommend leaving at least two hours between eating and sleeping. “This two-hour window gives your body time to digest, preventing food from lingering in your gastrointestinal tract,” Feller explains. “Lying down too soon can lead to stomach contents backing up into the esophagus, causing reflux.”

The two-hour gap also gives your body the opportunity to regulate blood sugar levels, helping bring them back to balance before you attempt to sleep, says Janeczek.

The Best Snack Options Before Bed

1. Nuts or Seeds with Fresh Fruit and Nut Butter

Nuts and seeds provide excellent sources of protein and fiber, particularly when paired with fresh fruit. For a quick and satisfying pre-bedtime snack, grab some toasted nuts and seeds (preferably those without sweet coatings or added salt), rinse a handful of berries or grab a piece of fruit, and you're set. Another variation of this snack involves pairing a piece of fruit with a nut butter of your choice, such as peanut, almond, cashew, or pistachio butter, according to Feller.

Janeczek points out that nuts and seeds are a good source of magnesium, a mineral that supports restful sleep. Walnuts, pistachios, pecans, and macadamia nuts are also rich in omega-3 fatty acids, which may play a role in enhancing sleep quality.

2. Greek Yogurt

Greek yogurt is tangy and creamy, making it a fantastic high-protein option. Packed with probiotics for digestive health, it also offers a good dose of B12 and iodine, supporting essential body functions. Janeczek recommends pairing it with fresh fruit and chopped nuts for a delightful parfait.

3. Hummus with Veggies

For a savory snack, hummus with veggies is a great choice. There are many varieties of hummus available today, ranging from traditional chickpea to edamame. Hummus provides both protein and fiber, along with magnesium, a mineral that promotes restful sleep, according to Janeczek.

4. Cheese with Fruits and Nuts

Pairing a cheese stick with a piece of fruit (or a handful of berries or nuts) can create the perfect combination of protein and fiber, as Janeczek suggests. Cheese also delivers calcium, which aids in maintaining healthy bones and supports the production of melatonin, a vital sleep hormone.

5. Popcorn

“Popcorn is a whole grain, offering fiber and some B vitamins,” says Janeczek. Several B vitamins play a key role in promoting better sleep. Choose unsalted or lightly salted popcorn varieties and avoid those that are buttered.

6. Open-Faced Sandwich

For a more filling option, try an open-faced sandwich. Spread hummus on a slice of whole grain bread, and top it with avocado, lettuce, tomato, or your favorite salad vegetable. Add a protein like smoked salmon, egg, or tofu. “This meal is perfectly sized for the evening—it’s not too big, well-balanced, and contains a great mix of protein and fiber,” says Feller.

7. Get Creative with Protein and Fiber Combinations

While the general advice suggests choosing foods that are high in protein and fiber and low in sugar, you don’t have to limit yourself to just the snacks mentioned earlier. What are some foods you are familiar with and enjoy, based on your cultural background?

“For example, my dad believes that avocado pairs with everything,” Feller explains. “For him, eggs and avocado make a perfect combination. It might not sound appealing to many, but because he’s from the Caribbean, avocados are a staple in his diet. It’s important to choose something that you enjoy.” Don’t hesitate to get creative by blending essential nutrients with foods you love.