Snacking before bedtime often gets a bad rap. However, if you regularly toss and turn at night, the right bedtime snack might help you both fall asleep faster and enjoy better sleep. What’s the secret? Reaching for snacks that provide the nutrients your body needs to produce the neurotransmitters in your brain that promote sleep, such as banana and almond butter to turkey and apple roll-ups.

One key neurotransmitter that helps regulate sleep-wake cycles is serotonin. Research has shown that low levels of serotonin are linked with insomnia. While food doesn’t naturally contain serotonin, certain foods provide the essential amino acid tryptophan, which your body uses to make serotonin and melatonin (a hormone that is also important for sleep). Luckily, there are plenty of food options rich in tryptophan.

While tryptophan is a serotonin-booster, there’s another piece to the puzzle. It’s important to choose snacks that pair a tryptophan-rich food with carbohydrates since they help shuttle the tryptophan across the blood-brain barrier, where it can later become serotonin. If you need some ideas, read on to find out what serotonin-boosting snacks dietitians recommend for sleep.

1. Banana and Almond Butter

If you’ve got a jar of nut butter in the pantry, you’re one step closer to a better night’s sleep. Nuts and seeds are plant-based sources of tryptophan and are easy to incorporate into a variety of bedtime-friendly snacks like banana and almond butter. Sarah Nash, M.S., RD, LDN is a fan of the banana and almond butter combo for sleep. “Together, they provide a balanced mix of carbohydrates, protein and healthy fats, promoting steady energy levels and optimizing sleep-inducing hormone production.” “The healthy fats and protein in almond butter help stabilize blood sugar levels, preventing overnight wake-ups,” she explains. 

Pairing a banana with almond butter also provides essential minerals like magnesium and potassium. Nash explains that these are important for sleep since they can help relax muscles and may reduce nighttime cramps.

2. Greek Yogurt with Sprouted Pumpkin Seeds and Tart Cherries

Snacking on a serving of plain Greek yogurt with sprouted pumpkin seeds and some tart cherries is a delicious sleep-inducing nightcap. Research has shown that snacking on yogurt could improve sleep quality. Plus, like other dairy foods, Greek yogurt is a source of tryptophan but also provides gut-friendly probiotics. Your gut health is closely connected with almost every aspect of your health, including sleep. The gut and brain are in constant communication via the gut-brain axis, and research has found that certain types of bacteria are associated with better quality sleep.

You can add on to the potential sleep benefits of yogurt by topping it with other sleep-friendly foods like pumpkin seeds and tart cherries (a good source of melatonin). Pumpkin seeds are rich in tryptophan and magnesium, helping the body and mind for restful sleep, notes Julie Pace, RDN, a plant-based registered dietitian. 

3. Turkey and Apple Roll-Up

You’re probably familiar with the sleep-inducing effects of Thanksgiving dinner. While the turkey isn’t the only culprit, it does offer many nutrients that support better sleep. Like other foods in this list, turkey is a well-known source of tryptophan. What’s more, turkey is rich in protein, which is also essential for sleep. To make turkey slices more snackable, “roll crisp apple slices in deli turkey for an easy tryptophan boost,” suggests Rachelle Mallik, MA, RDN, a reproductive registered dietitian nutritionist.

“Turkey’s protein plus the apple’s fiber makes a perfectly salty-sweet wind-down snack,” she explains. Apples are a good source of complex carbohydrates, which, as mentioned above, helps shuttle more of that tryptophan across the blood-brain barrier. Once inside the brain, it can be converted to serotonin and melatonin—priming you for a better night’s sleep. 

4. Chia Pudding

Chia pudding isn’t just for breakfast; this fiber-packed pudding can also be a satisfying bedtime snack. In fact, adding a serving of chia pudding to your nightly routine can help you score your fiber needs for the day while also providing many sleep-enhancing nutrients. Getting lots of fiber in your diet is a key factor in supporting a thriving and diverse community of microbes, which is linked to a better shut eye.

Beyond their fiber and protein content, chia seeds are also a good source of magnesium and calcium, which your body needs to help convert tryptophan to serotonin. Score extra calcium by using dairy milk or calcium-fortified plant-based milk to make your chia seed pudding. Top your chia seed pudding with nuts for extra tryptophan and fresh fruit since carbs help transport that tryptophan across the blood-brain barrier. 

5. Popcorn and Cashews 

If you haven’t quite hit the mark on your fiber intake (25 and 34 grams daily, recommended by the Dietary Guidelines for Americans), Mallik recommends this high-fiber snack that won’t interfere with your sleep. “Toss lightly salted cashews—a plant-based source of tryptophan—with olive-oil popped popcorn. You’ll get a satisfying evening snack with carbs, fiber, healthy fats and some protein”. Whole grains, like popcorn, are great at fighting inflammation, which, if left unchecked, can negatively impact your sleep.

6. Edamame

“Soybeans or edamame are a great source of tryptophan and can make a delicious snack,” says Heidi McIndoo, M.S., RD LDN, a dietitian based in the Boston area. Soy foods like edamame are also a source of isoflavones, a phytoestrogen that works like estrogen in the body but with weaker effects. Consuming them has been associated with various health benefits, including better sleep quality in women who are pre- and postmenopausal.

When prepping your edamame snack, McIndoo suggests that “you can eat them, as is, right from the pod or roast or air-fry them with your favorite seasonings.” For example, add dry roasted edamame to this gut-friendly snack mix for a crunchy bedtime snack. 

7. Energy Balls

Need a sweet treat after dinner? Make a batch of these anti-inflammatory energy balls and satisfy your sweet tooth while priming your body for better sleep. Research has found that those who consume more anti-inflammatory foods sleep better. And these little bites are packed with inflammation fighters like dates, dark chocolate, cinnamon and tart cherries. These balls also contain oats, another plant-based source of tryptophan.

The Bottom Line

There’s no denying that adequate sleep is a critical piece of the puzzle for your overall health. However, many US adults struggle to get the shut-eye required to feel their best. Your diet can significantly influence your sleep since certain nutrients can help you fall asleep faster and get better-quality rest. Adding one of these dietitian-recommended bedtime snacks to your evening routine may help you sleep better since they boost serotonin levels, a neurotransmitter that’s so important for quality rest.