If you have trouble sleeping, snacks can be a great way to satisfy your hunger and help you fall asleep. But not all snacks are created equal! Some foods can actually keep you awake, while others can trigger vivid dreams or nightmares.

Here are eight sweet treats that are known for their sleep-promoting properties.

1. Warm Milk

Warm milk has been a favorite bedtime drink for centuries, and for good reason. Milk contains tryptophan, an amino acid that promotes relaxation and sleepiness.

Heating the milk further intensifies these effects, resulting in a soothing and comforting drink that can help you fall asleep faster. To make warm milk, heat a cup of milk in a saucepan until it’s just below boiling, then remove from heat and add a pinch of sugar or honey to taste.

2. Bananas

Not only are bananas a convenient and healthy snack, but they also contain magnesium and potassium, two minerals that help relax muscles and promote sleep. Bananas also contain tryptophan, which as mentioned earlier, promotes sleepiness.

For a sweet and filling bedtime snack, try slicing a banana and topping it with a spoonful of nut butter.

3. Tart Cherry Juice

Tart cherry juice is a natural source of melatonin, a hormone that regulates sleep-wake cycles. Researchers have found that drinking tart cherry juice can increase melatonin levels in the body, leading to better sleep quality and duration.

It’s best to drink tart cherry juice a few hours before bed to allow enough time for digestion. Mix the juice with equal parts water if you find it too sour.

4. Dark Chocolate

Yes, you read that right! Dark chocolate, in moderation, can actually help you fall asleep. Dark chocolate contains magnesium, which as mentioned earlier, promotes muscle relaxation and sleep.

It also contains theobromine, a stimulant that can help boost mood and reduce anxiety. Just be sure to choose a dark chocolate with at least 70% cocoa solids to get the most benefits.

5. Honey

Honey is another natural sleep aid, thanks to its high levels of glucose. This sugar is known to lower levels of orexin, a neurotransmitter that promotes wakefulness.

Honey also contains antioxidants that can help reduce inflammation and improve overall health. Try mixing a spoonful of honey into warm water or tea before bed for a soothing and sweet nighttime drink.

6. Almonds

Almonds are a great source of magnesium, which as mentioned earlier, promotes muscle relaxation and sleep. They also contain protein, which can help stabilize blood sugar levels throughout the night.

For a satisfying and filling bedtime snack, try having a handful of almonds with a piece of fruit.

7. Herbal Tea

Herbal teas such as chamomile, lavender, and valerian root have been used for centuries as natural sleep aids. Chamomile is known to promote relaxation and reduce anxiety, while lavender is thought to have sedative effects.

Valerian root has been found to improve sleep quality and duration in people with insomnia. Drinking a cup of herbal tea before bed can help calm your mind and prepare your body for sleep.

8. Greek Yogurt

Greek yogurt is a great source of calcium, which not only supports bone health but also plays a role in sleep regulation. Calcium helps the body produce melatonin, the hormone that as mentioned earlier, regulates sleep-wake cycles.

Greek yogurt also contains protein, which as mentioned earlier, can help stabilize blood sugar levels throughout the night. Add some berries and a drizzle of honey for a sweet and filling bedtime snack.

The Bottom Line

If you have trouble sleeping, snacking on the right foods can be a helpful addition to your bedtime routine.

The snacks mentioned above not only taste good but also contain natural sleep-promoting properties that can help you fall asleep faster and stay asleep longer. So next time you find yourself reaching for a midnight snack, consider one of these sweet treats instead.