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Bedtime Snacks that Encourage Sleep

I once told my husband that sleep was overrated. I have yet to live that statement down. As busy as I am and as much as I do, I really do like my sleep! Sometimes we need a little help. I’m here today to share bedtime snacks that encourage sleep.

Sleep sometimes just does not come easy for me. Tossing and turning – this way and that. Covers on, covers off. Too hot, too cold. It can get frustrating seeing the clock ticking the time away. Knowing all the while that the alarm will be going off before I am ready to wake and face the day.

Bedtime Snacks that Encourage Sleep

Seriously, between menopause and training for a triathlon I struggle often, most every night in fact, at getting a good night’s sleep. It seems that if it is not the hot flashes it is the sore muscles that keep me tossing and turning all night long. And to think for years in my 20s and 30s, I was really a sound sleeper!

Out of necessity, I  have developed bedtime routines to help me cope, and I also have a couple of yummy bedtime snacks that help encourage sleep.

When I was a child and could not sleep, I would wander out of my bedroom to find my mom. It was during these times when I could not sleep, that she  would make me a slice of peanut butter toast and a cup of warm cocoa. I did not like warm milk and honey – her standard, but I did love hot cocoa – especially when I could dunk my peanut butter toast into it. Sitting with my mom during the late night hours while I enjoyed this bed time snack was comforting. With a warm and full tummy – my mom would send me back to bed, and I would eventually fall asleep.

With my own children, when they cannot sleep, I tend to hand them a banana and small glass of milk. But sometimes we need a bit more.  I have updated these sleep encouraging snacks to include even more natural sleep inducing nutrients. Keeping in mind,  when it is late and we are tired – we also need easy.

Bedtime Snacks that Encourage Sleep

Whole Grain Toast Spread with Almond Butter

Almond butter offers magnesium and protein. Magnesium deficiency is linked to muscle cramps and insomnia, and the bread is full of the sleep inducing carbs. Putting the two of them together is a tasty way to encourage your body to find the slumber it needs.

Sleep Encouraging Snacks

Banana Smoothie

This is a fancy take on the banana and glass of milk I used to hand to my children But this recipe includes so much more! The milk contains calcium and tryptophan which has a sedative effect. The Greek yogurt is full of protein, and nutmeg is also known to be a natural sleep aid. Finally the banana is full of potassium and adds a sweetness. It also makes it filling. There is just something comforting and calming about this smoothie.

Bedtime Snacks that Encourage Sleep

It really is this easy:

In a blender, blend

  • 1/2 banana
  • 1/4 cup plain Greek yogurt
  • 3/4 cups milk
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon honey

Pour into a glass and enjoy.

The two together are a perfect combination to help you get sleepy and find your way to slumberland.

Sleep inducing snacks

Still struggling to find sleep? I travel a lot have have come to love these two simple items that help me sleep well! I also have some tall uncovered windows in my bedroom that allows the early morning light shine in! Between light, night noises (does someone you know snore?), and sleeping in different beds – these two items are always in my nightstand ready for use. Yes, I am taking about these amazing sleep masks and my ear plugs. I promise you, you will get used to using them once you see how much they help you sleep. 

Sleep is important. I think too many of us are burning the candle at both ends – trying to accomplish 25 hours worth of living into a 24 hour day. Whether it is stress, sore muscles, menopause or something else that is keeping me awake at night – I know I need my sleep.

Be sure to check out

How to Set Up Your Bedroom for a Better Night of Sleep

for more helpful ideas.

We all need our sleep.

What helps you get a good night’s sleep? 

In full disclosure to all of my sleep-deprived friends – this post contains affiliate links. Which means should you choose to click on a link and purchase any of these items from Amazon, I will receive a very small percentage of the sale.

(44) Comments

  1. Hi Stacey,
    I enjoyed your Moroccan Chicken recipe. Reminded me of my trip to Tangiers and the Casbah. I would suggest serving it with a roasted garlic Couscous, or some variation. I did a google search, and found some great Couscous ideas – Couscous with cumin, ginger, cloves, cardamon, coriander and allspice, along with Cucumber Raita – plus many other options that all sound delish.
    Also, I’m wondering if you proof read your blogs before you post. There are a couple of glaring grammatical errors, and thought you might want to edit

    1. Stacey says:

      Hi Bunny, Yes, there are so many delicious couscous recipes that would complement the Moroccan Chicken!I did serve it with a simple date filled couscous. How wonderful that your have traveled to Tangiers and Casbah – I would love to one day. As far as the editing – Yes, I proof read many times. I do know that my eyes do not always catch my own errors. I also at times punctuate phrases as sentences to give it emphasis, as in “Tossing and turning – this way and that. Covers on, covers off. Too hot, too cold.” If you see anything that needs to be corrected, I’d love to have you email me via the contact info. I know that I have helped other bloggers out many times with glitches here and there via email. Thanks!

  2. These are some great ideas for how to get to sleep. I tend to visualize being in one of my favorite places … like the beach or watching the ocean, and then I’ll drift off.

  3. I suffer from a few things, one being insomnia. I do take melatonin but I love the idea of foods to help you sleep. I am taking Emergen-Zzz and making your smoothie tomorrow night!

    1. Stacey says:

      I hope it helps you! I do like the Emergen-Zzzz for the melatonin.

  4. Sleep doesn’t always come easily to me either. As a matter of fact, I did not get enough sleep this past week due to parent-teacher conferences at my school. I will have to try some of these tips to try to get some sleep this weekend.

    1. Stacey says:

      Me too! I also had parent teacher conferences last week and report cards the week prior – both weeks took their toll on my sleep.

  5. I can’t drink milk sadly, but a glass of almond milk might do the trick! I find a gluten-free slice of toast with organic peanut butter can also help that late-night craving

    1. Stacey says:

      One of my daughters cannot drink milk either – but she enjoys the toast and PB.

  6. Koninika says:

    Such a calming and wonderful post that encourages something that is so essential for our body to rejuvenate from the daily stresses. In our indian culture, we have a milk drink too that we recommend before sleeping.

    1. Stacey says:

      Yes, sleep is so important to rejuvenate our bodies and souls.

  7. I am going to have to try that smoothie as I have no problem going to sleep – it’s staying asleep that is the problem. But will give it a try 😉

    1. Stacey says:

      I struggle with that as well. 🙁

  8. I might try that toast and almond butter for the kids before bed – and that would be the reason I do not sleep very well! I used to sleep much better, but after three kids…well one of them is always up for some reason or another at night 🙂

    1. Stacey says:

      Yes try some toast and almond butter. I am sure they will love it and hopefully it helps. The milk and banana works well as a smoothie or just as is as well.

  9. I have not had good sleep these past couple nights. I will have to try these snacks, but the gluten free and dairy free versions. Thanks for sharing!

    1. Stacey says:

      Oh yes – try the versions that work best for you! Hopefully it will help you get some rest. It sounds as though you need some.

  10. It is completely opposite to me, I sleep much better when my stomach is empty. I might take a hot bath or a cup of herbal tea if I have trouble sleeping, but eating does the opposite to me, even though I do feel hungry and would love to have some delicious carbs.

    1. Stacey says:

      I hear you! I cannot sleep if my stomach is full either. But a little bit of something does help me. I cannot sleep well on an empty stomach. I need the “just right” spot. Glad you know what works best for you!

  11. The best good night’s sleep tip I have is unplug an hour, ideally 2, before going to bed. Who knew such a little thing would make such a big difference.

    1. Stacey says:

      That is a great tip! Unfortunately, I am working on this blog into the night. That is my blog time. 🙂

  12. Another thing you could add to your drink is Turmeric – it really promotes sleep as well. (This from a chronic insomniac!)

    1. Stacey says:

      YEs! I have heard that! I need to buy some Turmeric and try it. Thanks!

  13. Debra says:

    These are such good ideas! My kids always seem to want snacks that amp them up right before bed.

    1. Stacey says:

      Yes, give them almond butter toast and a banana smoothie! They will help calm them and help them sleep.

  14. Coffee helps me relax and sleep. You wouldn’t think so, but it just works for me.

  15. For some reason drinking a ton of water helps me sleep. I think having a not empty, not completely full stomach is ideal before bedtime!

    1. Stacey says:

      That does work or me to fall asleep as well, but now I am up at night needing to use the bathroom and then I am awake. So no water for me before bedtime 🙂

  16. I love the emergenC product, I can’t wait to try the emergenZZZZZZ… thanks for recommending it!

    1. Stacey says:

      Yes, EmergenC is awesome! And so is the EmergenZzzz!

  17. I have problems sleeping so I think I need to make myself a Greek style banana milkshake pronto. Maybe it will help me relax?

    1. Stacey says:

      It works or me! Hopefully, it can help you relax as well.

  18. I’ve always heard that a glass of warm milk helps you sleep at night, but I would’ve never thought that a milkshake would do the same. That’s interesting.

    1. Stacey says:

      Some people will make this smoothie warm by using the warm milk. The warmness does add to the sleep affect, I just have never been a fan of warm milk – unless it is hot chocolate 🙂

  19. Normally I have no issues sleeping but with the time change it has thrown my entire family for a loop! I hate day light savings time. It’s going to take me a week before I feel “normal again”.
    I will have to try a snack before bed and see if that can’t hurt that’s for sure!

    1. Stacey says:

      This daylight savings is killing me as well! It is so dark when I am up early that I think it is earlier than it really is, and then I’m running late!

  20. So weird because when I was younger (like a teen) I used to stay up till like 6am and stay on MySpace haha. But I would always get super hungry and my go-to midnight snack was peanut butter toast and gatorade. After I ate that I would get super sleepy! Love this post.

    1. Stacey says:

      Oh – wow! You were a night owl! sounds like you found a perfect bedtime snack that helped get you sleepy!

  21. Robin Rue (@massholemommy) says:

    I had no idea any of these promoted sleep. I am going to try the banana smoothie tonite 🙂

    1. Stacey says:

      It is yummy!

  22. Jenna Wood says:

    I do tend to sleep on a full stomach much better- I think it’s that natural content ‘full’ feeling. I’ll have to try this combination out! #client

    1. Stacey says:

      They are very calming and satisfying – and delicious!

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