Today’s Solutions: September 22, 2023

There’s nothing wrong with eating a snack before bed. It’s much better if you satisfy that peckish feeling rather than ignoring it and laying in bed counting down the hours to breakfast. That said, not all snacks will help prime your body for a good night’s sleep, such as sugary snacks.

To give your body just what it needs to sleep well, here are 4 approved bed-time snacks from board-certified sleep specialist Michael J. Breus, Ph.D.

Tart cherries

The beauty of tart cherries is that they are rich in a hormone called melatonin, which has been shown to improve sleep quality and sleep duration. In a randomized, double-blind, pilot study, researchers found that tart cherry juice was equally or more effective at managing insomnia than both valerian and melatonin products.

Avocado on a rice cake

While carbs can get you feeling sleepy before bed, that doesn’t mean you should enjoy a late-night bowl of pasta. Instead, Breus says you should go for a snack that has about 70 percent whole, complex carbs and 30 percent of either fat or protein. He recommends cutting a couple of slices of avocado and putting it on a rice cake or swapping the avocado for a spoonful of almond butter if you’re in the mood for something sweeter.


Roasted chickpeas are an awesome bedtime snack. Falling under the complex carb umbrella, chickpeas have high levels of magnesium, which helps maintain high levels of GABA—a neurotransmitter that promotes relaxation. On top of that, chickpeas are rich in tryptophan, the amino acid that serves as a precursor to serotonin.

An omelet

Breakfast for dinner? Yes, breakfast for dinner. Eggs are a good source of melatonin, which as we’ve already mentioned, helps you fall asleep. Eggs also contain an amino acid called L-ornithine, which has been shown to improve sleep quality. Your sleep will also benefit if you toss some melatonin-rich veggies on your omelets, such as broccoli and asparagus.

Solutions News Source Print this article
More of Today's Solutions

Just attempting a plant-based diet can help lower blood pressure

High blood pressure is one of the highest risk factors for heart attacks, strokes, and other cardiovascular diseases. As a result, researchers are actively ...

Read More

These effective face masks are made with abaca leaf fibers

Rather than make masks from plastic-derived materials, a company in the Philippines has turned to abaca leaf fibers. As reported by Bloomberg, abaca is as strong ...

Read More

What are the health benefits of okra?

In one of our previous articles, we wrote about how okra may be people's new hope in battling microplastic contaminated drinking water. Looking into ...

Read More

An “exercise pill” could be in our reach

Exercise is necessary for maintaining physical and mental health, and improving our quality and length of life. But for people who find it difficult ...

Read More