Home // Men’s Health Tips // Eat Healthier // These royally delicious snacks will help you sleep like a king

These royally delicious snacks will help you sleep like a king

by | Jan 14, 2019 | Eat Healthier | 1 comment

Reading Time: ( Word Count: )

cherry smoothie, oatmeal and banana, and tuna toast

We’ve all been there: Standing at the open fridge, staring hopelessly into its fluorescent glow, and seeing…what? A soggy slice of leftover pizza? A half-eaten apple pie? Then we turn to the cupboard, where the cookies and potato chips are kept, and you know what happens next: We eat them!

Even if you enjoy a healthy, filling dinner, hunger can still take hold in the hours before bedtime.

And all too often, we turn to foods that contain excess salt, sugar and saturated fat. Eating too many of these unhealthy snacks can have serious health consequences in the long run, and they are particularly bad calls before bed. Research has shown that salt disrupts sleep and makes us turn in later than we should. Likewise, a late sugary dessert can cause you to wake up more frequently during the night and disrupt deep sleep, making you feel exhausted the next day. Fatty foods, meanwhile, are more likely to cause weight gain when they’re eaten before bed. Plus, they’re relatively difficult to digest and are more likely to cause heartburn, which makes it harder to get to sleep.

The good news: It’s easy to turn this double whammy of unhealthy-snack drawbacks into a healthy win-win. The snacks listed below are not only tasty, easy-to-prepare and good for you, they can also improve the quality of sleep. And if you look a little closer (and throw out that pizza already), many of the ingredients you need to make these healthy snacks could be in your fridge or cupboard right now! What are healthy snacks to eat before bed? Read on to find out…

Oatmeal and banana slices

Oatmeal with honey and sliced bananas

Warm, comforting and quick-and-easy to make, oatmeal is also rich in vitamins, minerals and amino acids that promote the production of the sleep-inducing hormone melatonin. Bananas, meanwhile, are rich in magnesium, which relaxes muscles, and they also contain melatonin and serotonin, another sleep-regulating hormone. Drizzle it all with some honey, and you get delicious natural sweetness and a proven sleep-booster.

Cherry and yogurt smoothies

Cherry, walnut and yogurt smoothie

Speaking of quick and easy, simply tossing three ingredients in a blender and firing it up for a few seconds is about as good as it gets. The handful of pitted cherries in this mix naturally boosts your body’s melatonin levels, with research showing that the sweet fruit helps fight off insomnia. As well as being packed with protein, walnuts are a solid source of tryptophan, an amino acid that helps produce serotonin and melatonin. The yogurt also contains tryptophan, along with calcium that helps strengthen your bones and teeth.

tuna on whole-grain toast

Tuna on whole-grain toast

As well as being packed with protein and healthy omega-3 fats, canned tuna is high in vitamin B6, which your body needs to make melatonin and serotonin. Fork some onto whole-grain toast, and you add sleep-inducing tryptophan to the savoury snack, along with fibre, vitamins and minerals.

This blog is part of our healthy snack series:

Are you trying to snack healthier? If so, we’ve got your back!

Download the free “Snack Hacks” ebook right now.

Adam Bisby
Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two. He’s been covering men’s health for over 20 years. As well as researching and blogging for Don’t Change Much since 2015, Adam’s award-winning work has appeared in the Globe and Mail, Toronto Star, and National Post newspapers.

Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Don’t Change Much is a proven health resource inspiring men and their families to live healthier. With reliable information and easy health tips, we know every guy and their family can make small changes that will greatly impact their health.

Let’s Talk!

Did you enjoy this article? Let us know in the comments.

1 Comment

  1. Avatar



Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

More From

Eat Healthier

Guy’s Guide to Roasting Veggies

A guy walks into a doctor’s office with carrots stuck in both ears and a brussels sprout jammed up against one nostril. "Doc, this is terrible!” he cries. “What's wrong with me?” "First of all,” the doctor replies, “you need to eat more sensibly.”...

You probably know someone with diabetes. Now get to know the disease!

You probably know someone with diabetes. Now get to know the disease!

Who would you say is the greatest Canadian of all time? The CBC TV series “The Greatest Canadian” put Tommy Douglas — aka the “Father of Medicare” — at the top of its 2004 list, just ahead of Terry Fox and Pierre Trudeau. No. 4, however, is a man whose name is less...

Pin It on Pinterest