The Best Snacks to Eat Before Going to Sleep

We all get the cravings, especially after a long day of training and/or work. Choosing the right bedtime snack can make a significant difference in the quality of your sleep. Some foods promote relaxation and help regulate sleep hormones, while others can cause restlessness and discomfort. Here are Brickhouse Boxing Club trainers' guide to some of their top snacks to eat before sleep to ensure a restful night.

Why Bedtime Snacks Matter

Eating the right foods before bed can:

• Promote relaxation by increasing melatonin and serotonin levels.

• Prevent midnight hunger that disrupts sleep.

• Stabilize blood sugar levels for a steady energy supply overnight.

Top 5 Best Snacks to Eat Before Bed

1. Banana with Almond Butter

Bananas contain magnesium and tryptophan, which promote relaxation. Pairing it with almond butter adds healthy fats and protein to keep you full through the night.

2. Greek Yogurt with Honey

Greek yogurt is rich in protein and contains tryptophan, which helps in melatonin production. Adding a drizzle of honey provides a small amount of natural sugar that may help in serotonin release.

3. Oatmeal with Warm Milk

Oats are a natural source of melatonin, and warm milk contains calcium and tryptophan, both of which support sleep quality.

4. Cottage Cheese with Berries

Cottage cheese is high in casein protein, which provides a slow release of amino acids, preventing nighttime muscle breakdown. Berries add antioxidants and a hint of sweetness.

5. Nuts and Seeds

Almonds, walnuts, and pumpkin seeds are excellent sources of magnesium and melatonin, both of which promote relaxation and better sleep.

Bonus: Foods to Avoid Before Bed

To ensure uninterrupted sleep, avoid:

• Caffeinated beverages and chocolate.

• Spicy or acidic foods that can cause heartburn.

• High-sugar snacks that may lead to blood sugar spikes.

Choosing the right bedtime snack can support a good night’s sleep while keeping hunger at bay. Opt for foods rich in protein, healthy fats, and sleep-promoting nutrients to enhance restfulness and overall well-being. Let's improve anywhere we can, brick by brick.