Insomnia is a common sleep disorder that can affect your overall well-being. It can lead to fatigue, irritability, and difficulty concentrating during the day.

One way to combat insomnia is by maintaining a healthy diet and avoiding certain types of foods, especially in the evening. Choosing the right evening snacks can help promote relaxation and better sleep. Here are some delicious and healthy evening snacks to add to your routine:.

1. Warm Milk with Honey

A classic bedtime drink, warm milk with honey is a soothing and comforting snack that can help you relax before sleep. Milk contains tryptophan, an amino acid that can enhance the production of serotonin, a hormone that promotes relaxation.

Honey has natural sugars that can slightly raise insulin levels and allow tryptophan to enter the brain more easily.

2. Greek Yogurt with Berries

Greek yogurt is an excellent source of protein and calcium, which can promote sleep. Pair it with antioxidant-rich berries like blueberries or strawberries to add a touch of natural sweetness.

Berries are also a good source of vitamins and minerals that contribute to overall well-being.

3. Banana and Almond Butter

Bananas are not only delicious but also contain high levels of magnesium and potassium, which are natural muscle relaxants.

Almond butter adds healthy fats and proteins that can help stabilize blood sugar levels, preventing nighttime energy crashes that can disrupt sleep.

4. Whole Grain Crackers with Hummus

Whole grain crackers are rich in fiber and slow-digesting carbohydrates that help regulate blood sugar levels.

Pairing them with hummus, made from chickpeas, provides a combination of protein, fiber, and complex carbohydrates that can promote a steady release of energy, preventing sudden spikes or crashes that can disrupt sleep.

5. Chamomile Tea with a Handful of Nuts

Chamomile tea has long been used as a natural remedy for insomnia. It contains compounds that bind to certain brain receptors, promoting relaxation and better sleep quality.

Pair it with a handful of nuts like almonds, walnuts, or pistachios, which are rich in magnesium, melatonin, and healthy fats that support better sleep.

6. Sliced Apples with Peanut Butter

Apples are a great source of fiber, vitamins, and antioxidants. They also contain natural sugars that can provide a slight energy boost without interfering with sleep.

Pair sliced apples with peanut butter for a combination of healthy fats, vitamin E, and protein, which can help regulate blood sugar levels and promote better sleep.

7. Herbal Infusions

Herbal infusions, such as lavender, chamomile, or valerian root tea, can be excellent choices for evening snacks. These herbal teas have calming properties that can relax the mind and body, making it easier to fall asleep.

Add a drizzle of honey if desired.

8. Avocado Toast

Avocado toast is a trendy and delicious option for a healthy evening snack. Avocados are a good source of magnesium, potassium, and healthy fats that can support better sleep.

Pair mashed avocado on whole grain toast for a satisfying and nutritious treat.

9. Turkey Roll-Ups

Turkey is rich in tryptophan, an amino acid that helps in the production of serotonin and melatonin, hormones that regulate sleep. Roll up slices of turkey with lettuce or spinach for added freshness and fiber.

This snack is low in calories and high in protein.

10. Oatmeal with Almonds and Cinnamon

Oatmeal is a healthy and filling snack that can promote better sleep. It is a good source of complex carbohydrates that can regulate blood sugar levels and prevent hunger pangs during the night.

Top your oatmeal with almonds for added magnesium and cinnamon for its calming properties.