The bedtime snack has gotten a bad rap, becoming the culprit in everything from bouts of insomnia to extra pounds. However, the right bedtime snacks can promote relaxation with ingredients that help you get to sleep and stay asleep. And if you make nutritious selections, you won’t have to worry about packing on the extra weight due to a case of late night munchies. Whether you prefer a glass of warm milk with a dash of nutmeg, or a snack with a bit more substance, there is a snack that can settle your post dinner cravings and prepare you for a night of slumber.

A good general rule for any type of bedtime meal is to keep your food selections healthy. This will help you to sleep, since bedtime snacks high in sugar can create a fluctuation in your blood sugar levels and keep you awake. Nutritious, low-fat options will also ensure that you maintain a healthy weight despite your late-night snacking habit. Replace those cookies and other sweets with healthy alternatives and you will be able to drift off to slumber land guilt free. We have broken down the topic of the bedtime snack into categories with a purpose, so that you can find foods to help you sleep, munchies for building muscle and delectable treats that won’t interfere with your daytime diet.

Snacks for Slumber

There are two types of snacks to choose from; those that induce a sleep state and those that give us energy. According to, these two categories of food are referred to as “sleepers” and “wakers”. While it’s pretty clear that sleepers are the foods of choice for a bedtime snack, you will need to know what constitutes a sleeper so that you can make sleep-inducing selections during those late night hours.

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