Snacks That Won't Wreck Your Sleep

Getting a good night’s sleep is essential for your mental and physical health, yet so many of us struggle with falling or staying asleep. Late-night snacks might seem harmless, but what you eat before bed can significantly impact your rest. Sugary treats, caffeine-laden desserts, or heavy, greasy meals can disrupt your sleep cycle, leaving you tossing and turning.

The right night-time snacks can do the opposite—they help you relax, calm your mind, and prepare your body for restorative sleep. These are often snacks rich in magnesium, an essential mineral known for its ability to relax muscles and support a healthy nervous system. The key is to choose options that are low in sugar and easy to digest, ensuring your body is ready for rest rather than working overtime to process your food.

Here are some of the best evening snacks to promote relaxation and better sleep.

1. Banana Slices with Nut Butter

Bananas are rich in magnesium and potassium, two minerals that help relax your muscles. They also contain tryptophan, an amino acid that the body uses to produce serotonin and melatonin—key hormones involved in regulating sleep.

Pairing banana slices with a tablespoon of any nut butter (I prefer peanut butter, but you do you), not only adds protein and healthy fats but also boosts magnesium intake. Just be mindful of portion sizes to avoid a sugar spike from the banana’s natural sugars.

2. A Handful of Pumpkin Seeds

Pumpkin seeds are a fantastic source of magnesium, with just a small handful providing up to 37% of your daily needs. They’re also rich in zinc, which helps the body convert tryptophan into serotonin.

For a bit of variety, you can lightly roast your pumpkin seeds and sprinkle them with a pinch of sea salt or cinnamon for added flavour.

3. Warm Oatmeal with Chia Seeds

Oats are a natural source of melatonin, the hormone that signals your body it’s time to sleep. When paired with chia seeds—another excellent source of magnesium—you’ve got a soothing and satisfying pre-bed snack.

Prepare a small portion of oatmeal with warm almond or oat milk, and stir in a teaspoon of chia seeds. To keep it low in sugar, add a sprinkle of cinnamon or a few fresh blueberries for sweetness.

4. Greek Yoghurt with Walnuts

Greek yoghurt is rich in calcium, which plays a role in the brain’s use of tryptophan to produce melatonin. Walnuts add healthy fats and magnesium, making this duo a sleep-friendly snack that’s also great for gut health.

Choose plain, unsweetened Greek yoghurt to avoid too much added sugar. For a touch of natural sweetness, drizzle a small amount of honey or add a few slices of kiwi, another fruit linked to better sleep (see below).

5. Avocado on Wholegrain Crackers

Avocados are packed with magnesium, potassium, and healthy fats, all of which promote relaxation and help maintain steady blood sugar levels overnight.

Spread a thin layer of avocado on wholegrain crackers for a snack that’s filling but light. If you’re looking to enhance the flavour, add a sprinkle of sea salt.

6. A Small Handful of Dark Chocolate and Almonds

Yes, chocolate can be sleep-friendly—if you choose the right kind! Dark chocolate with at least 70% cocoa contains magnesium and antioxidants. Pair it with a small handful of almonds, another magnesium-rich snack, for a satisfying treat that supports your sleep health.

Be cautious with portion sizes, as too much chocolate may have trace amounts of caffeine that could interfere with your sleep. Keep it around 20g and you'll be all good.

7. Herbal Tea with a Side of Dates

Herbal teas like chamomile, lemon balm, or passionflower are renowned for their calming properties. Pair your tea with one or two Medjool dates, which are naturally sweet and rich in magnesium, for a comforting and relaxing evening ritual.

The natural sugars in dates are balanced by their fibre content, preventing blood sugar spikes while satisfying a sweet craving. If dates aren't your thing, other dried fruit works well too - just a couple of pieces.

8. Celery Sticks with Hummus

Celery is high in fibre and water content, making it a hydrating and light evening snack. When paired with a small portion of hummus, it becomes a magnesium-rich option that’s also satisfying.

Hummus is made from chickpeas, which are a good source of magnesium and tryptophan. Together, this snack can help you wind down and prepare for bed.

9. Boiled Egg with Spinach

If you prefer savoury snacks, a boiled egg paired with a handful of fresh spinach is a great choice. Eggs are a source of tryptophan, while spinach provides magnesium and calcium.

This combination is filling without being heavy, giving your body the nutrients it needs to relax and recharge overnight.

10. Kiwi Fruit

A study on athletes who consumed two kiwifruit, one hour before bed, were shown to have improved sleep outcomes (after four weeks). Kiwi fruit have been shown to contain melatonin, which plays an important role in circadian rhythm regulation.

Final Tips for Evening Snacks

• Keep Portions Small: Eating too much too close to bedtime can disrupt digestion and make it harder to fall asleep. Aim for snacks that are light but satisfying.

• Avoid Sugary and Processed Foods: High-sugar snacks can cause blood sugar spikes, making it harder for your body to settle into a restful state.

• Time Your Snack Right: Have your snack about 1–2 hours before bedtime to give your body time to digest.

By choosing snacks rich in magnesium and low in sugar, you can give your body the nutrients it needs to relax, repair, and enjoy a restful night.