Nutritionists Swapnil Mehta and Prateek Kumar Recommend Eight Bedtime Snacks for Better Sleep
Recommended late-night snacks, according to experts, include tart cherry juice combined with chia seeds, milk spiced with nutmeg, pumpkin seeds paired with banana, yogurt drizzled with honey, almond butter spread on sourdough, kiwi, oats infused with chamomile, and walnuts. Nutritionist Prateek Kumar highlights that the timing and type of snack matter, as heavy or sugary options can interfere with sleep. Dr. Swapnil Mehta warns that no food can substitute for healthy sleep practices. Foods rich in magnesium, tryptophan, and complex carbs promote better sleep, with pumpkin seeds being a notable source. Mehta suggests that tart cherry juice may extend sleep duration, while kiwi could assist in falling asleep. Kumar advises a pre-bed snack of 150-200 calories with 10 grams of protein, and Mehta recommends waiting 2-3 hours after eating before lying down for those with GERD.
Key facts
- Eight snacks are recommended: tart cherry juice with chia seeds, milk with nutmeg, pumpkin seeds with banana, yogurt with honey, almond butter on sourdough, kiwi, oats with chamomile, and walnuts
- Kumar says a bedtime snack should total roughly 150 to 200 calories with about 10 grams of protein
- Kumar advises finishing food 60 to 90 minutes before bed; Mehta allows 1 to 2 hours
- Magnesium supports GABA production, tryptophan converts to serotonin and melatonin, and complex carbohydrates stabilize blood sugar
- Mehta says people with GERD should leave 2 to 3 hours between eating and lying down
- Mehta notes small studies on tart cherry juice and limited clinical evidence on kiwi for sleep
- Kumar warns that only a pinch of nutmeg is safe
- Mehta stresses that food cannot replace good sleep habits or treatment for a sleep disorder
Entities
Artists
- Prateek Kumar
- Swapnil Mehta
Institutions
- Vogue