The #1 Late-Night Snack for Better Sleep

Who doesn’t love a good night of restorative sleep? Sleep is the foundation of health and is arguably one of the most important practices for a healthy lifestyle. When it comes to late-night snacks, you may be wondering if there are better choices to promote a good night’s rest. Turns out, what you choose to eat (and what you avoid) in the hours before bed can make a difference.

“A heavy, late-night snack tells your system to shift into digestion mode, not rest mode,” says Stacy Lofton, MS, RDN. Instead, she recommends choosing foods that digest easily within an hour or two before bed. This is why our favorite late-night snack for better sleep is our Golden Milk Shake. “It blends banana and milk, both sleep-friendly, with a touch of turmeric and cinnamon for warmth and anti-inflammatory support,” says Taiyyibah Moughal, RD, CDN, ISAK-1. 

Learn more about why this shake is our top pick to help you wind down and sleep well.

Why Our Golden Milk Shake is the #1 Late-Night Snack

Contains Tryptophan

Tryptophan is an essential amino acid found in a variety of foods from nuts and seeds to meats and dairy products. The Golden Milk Shake is made with reduced-fat milk, a known source of tryptophan in the diet. Tryptophan is involved in the production of melatonin which is involved in the sleep-wake cycle. Additionally, the combination of protein and carbohydrates aids in the transport of tryptophan to the brain across the blood-brain barrier where it plays a role in the production of serotonin and melatonin.

Source of Vitamin D

Fortified dairy products that contain vitamin D are one of the few foods in the standard American diet that contribute a significant amount of this essential nutrient. Vitamin D status has also been associated with sleep regulation and not getting enough may increase the risk for sleep-related issues. There are multiple theories as to why vitamin D is thought to influence sleep–one is its involvement in melatonin production. While a Golden Milk Shake won’t contribute 100 percent of your daily vitamin D needs, it will provide another opportunity to up your intake.

No Added Sugar

The Golden Milk Shake contains no added sugar and instead relies on sweetness from ripe bananas and a touch of vanilla extract. Diets that contain too much added sugar, particularly in the form of sugar-sweetened beverages, are associated with poor sleep quality. The Dietary Guidelines for Americans recommend no more than ten percent of calories come from added sugar per day.

Just the Right Portion

Avoiding heavy snacks before bedtime is recommended to prevent you from feeling overly full prior to sleep. Nutritious snacks that offer just enough calories to help you feel satisfied are the way to go when it comes to sleep-promoting choices. “Lighter, nutrient-rich snacks like banana and milk—or something with complex carbs and protein—can help you feel settled without feeling too full,” says Moughal. If you need to adjust the portion size of the Golden Milk Shake, we recommend cutting it half and saving the rest for the following day.

Strategies for Better Sleep

Eat a Balanced Diet

“A balanced, plant-forward diet full of fruits, veggies, whole grains, legumes, and healthy fats provides the micronutrients (like magnesium and vitamin B6) that support more restful and less interrupted sleep,” says Moughal. “Some of the most sleep-supportive foods include tart cherries, kiwifruit, milk, and fatty fish,” says Moughal. “These stand out because they naturally contain melatonin, tryptophan, magnesium, or other calming nutrients that help regulate our internal sleep-wake rhythm.”

Avoid Too Much Added Sugars

“Diets high in added sugars, processed foods, and refined carbs tend to be linked with poor sleep quality and more frequent insomnia symptoms,” says Moughal. Skip foods that are high in added sugar like high-sugar breakfast cereals, pastries or other baked goods, candy, and sugar-sweetened beverages. Try replacing these foods with options that are naturally lower in added sugar. Small swaps to reduce the amount you’re eating every day can add up to have a significant impact on the total added sugar in the diet.

Don’t Eat Too Close to Bedtime

“Ideally, you want to enjoy your snack about 1 to 2 hours before bed,” says Moughal. “Eating too close to bedtime can disrupt digestion and make it harder to fall or stay asleep,” Smaller portions of nutrient-dense foods should be the primary choice to prevent from feeling overly full before sleep.

Skip the Caffeine and Alcohol

“Caffeine and alcohol are major culprits when consumed too close to bedtime—caffeine can delay sleep onset, while alcohol may disrupt deep sleep,” says Moughal. Skip the afternoon cup of coffee if you want to fall asleep easily and limit your happy hour drinks for better rest. These practices can help you wake up feeling refreshed and with more energy the following day.

Be Strategic About Fluids

Drinking too much, too close to bedtime can leave you running to the bathroom at 3am. Instead, Moughal recommends that you stay well-hydrated during the day but taper fluids in the evening to avoid overnight bathroom trips.

Create a Routine

“Creating a wind down routine after a busy day will help prepare your brain for sleeping,” says Ashley Q. Lombardi MS, RDN. She recommends putting your phone in another room for the night if you can. “Getting ready for bed with a book, bath, or some classic music will give your body the opportunity to relax so that you can fall asleep,” she says.

Our Expert Take

If you’re looking for a sleep-friendly late-night snack, we suggest our Golden Milk Shake thanks to the tryptophan and serotonin found in the combination of dairy and banana. The Golden Milk Shake is also naturally sweetened without added sugar, making it a healthier choice to end your day. Cheers to a good night’s rest!