The Best Bedtime Snacks for a Good Sleep

Let’s be honest, there’s nothing worse than finally snuggling down into your  beautiful bedding , ready to drift off, only to be kept awake by a rumbling tummy. We’ve all been there… But what if the recipe for a more restful night wasn't just in your bedroom setup, but also waiting in your kitchen cupboards? We know that eating too close to bedtime can disrupt your sleep, but if you do need a little something, these snacks might be the ones to reach for. 

It turns out that what you eat before bed can have a massive impact on the quality of your sleep. So, we've donned our detective hats to find out which foods might help you sleep and why. 

Ever wondered why a glass of warm milk is a timeless bedtime remedy? It’s not just an old wives' tale, there’s some simple science behind it. The connection between food and sleep is down to the nutrients found in your food that can help promote feelings of calm or sleepiness. Let’s start with the amino acid called tryptophan. When you eat food rich in tryptophan, your body creates serotonin. Serotonin is widely known as a happy hormone, but it also plays a vital role in creating a sense of calm, perfect for when you're unwinding. Your brain then converts that Serotonin into melatonin, which is often referred to as your ‘sleep hormone’. Melatonin signals to your body that it’s time to get ready for sleep. Another player is magnesium, a mineral that may help calm the nervous system and ease your muscles.

According to the  NHS , establishing a relaxing evening routine is the best method to getting good sleep, and if you’re desperate for a midnight snack, choosing the right one may help you on your way. 

You don't need fancy ingredients or complicated recipes. The best bedtime snacks are often the simplest. A small handful of almonds or walnuts can be a fantastic choice.. They are nutritional powerhouses, delivering a healthy dose of melatonin and a brilliant boost of magnesium to try and help your body and mind relax before you climb into bed.

They’re tasty, satiating and easy to enjoy while snuggled under one of our  cosy throws  in your favourite  100% linen bedding .

Need some sweetness? Pair the nuts with a banana, which is packed with potassium and magnesium. Another surprising hero is the kiwi, which is rich in serotonin and antioxidants, which could contribute to sleep quality. Just remember, these tasty treats aren’t a fix-all and are tips to be mindful about if you’re feeling a bit peckish before bedtime. If you are struggling to fall or stay asleep throughout the night, then please make sure to contact a professional.

It’s best to try and stop eating 2-3 hours before bedtime, to allow your body to focus on sleep rather than digestion. There are also some midnight snacks that may keep you tossing and turning. The main culprit, as many of us know, is caffeine. It's a stimulant designed to make you feel more alert. Caffeine can linger in your system for hours. It is most commonly found in coffee, green or breakfast tea, dark chocolate and some fizzy drinks, which can contain enough to disrupt your rest.

A seemingly innocent late-night treat can also cause issues. Anything high in sugar or refined carbs is best avoided. While it might give you an initial sleepy feeling, it can spike your blood sugar, keeping you awake and leading to a crash later in the night that can wake you up. Also, very spicy or acidic foods can result in heartburn and indigestion that make lying down comfortably difficult, no matter how lovely your  pillows  are.

Finally, let's talk about the classic nightcap. While a glass of wine might make you feel relaxed, alcohol is known to disrupt the REM cycle, which is important for rest and recovery. As the experts at the  Sleep Foundation  point out, this can leave you feeling groggy and unrested the next day, even if you slept for a full eight hours.

To get the most out of your after-dinner treat, find your 'sweet spot' with timing and portions. We’re talking about a light, thoughtful nibble, not a three-course meal. A large, heavy dinner right before bed forces your digestive system to work overtime when the rest of your body wants to slow down, often leading to discomfort.

Generally, aim to enjoy your snack 90 minutes or more before your head hits the pillow. This gives your body enough time to digest and for all those sleepy hormones to begin their work. It’s all part of a wider evening ritual or routine. There are so many variables that help ensure consistent, quality sleep. Hopefully, these small steps can support your overall sleep hygiene and help you  create a good sleep sanctuary.

It’s all about listening to your body and finding what makes you feel your best. A peaceful night combines many things, in addition to a comfortable bed, a calm mind, and, as it turns out, a happy, satisfied tummy. 

If you really are struggling to get great sleep, please do contact a professional.

You can find plenty more ideas for supporting your wind-down over on  our blog.