3 Snacks for Sweet Dreams

certain snacks can help you get sweet dreams

We’ve all heard the advice to avoid heavy meals before bed—but did you know that the right bedtime snack can actually support better sleep quality? As a naturopathic doctor, I’m always looking for evidence-based, practical strategies that patients can easily integrate into their routines. Here are three simple, research-backed options to try tonight.

Kiwi: A Natural Sleep Booster

Kiwi isn’t just a refreshing fruit—it’s also been studied for its impact on sleep.

• The evidence: A 2024 randomized controlled trial found that eating two kiwis about an hour before bed improved sleep quality in women with poor sleep habits. Researchers measured this using the Pittsburgh Sleep Quality Index and saw significant improvements.

• Why it works: Kiwi contains serotonin and antioxidants, both of which play a role in regulating sleep cycles.

• How to use it: Enjoy one or two fresh kiwis as a light pre-bed snack, or slice them into a small bowl of yogurt.

Tart Cherries or Tart Cherry Juice

Tart cherries are one of the few natural food sources of melatonin—the hormone that helps regulate your sleep-wake cycle.

• The evidence: A systematic review of six clinical studies found that tart cherry juice improved sleep quality, melatonin secretion, and even reduced insomnia symptoms in some participants.

• Why it works: Along with melatonin, tart cherries contain tryptophan and antioxidants that support circadian rhythm balance.

• How to use it: Try ½ cup of tart cherry juice in the evening, or a small handful of dried tart cherries (just watch added sugars).

Banana with Almond Butter

While bananas haven’t been studied in isolation the way kiwi and tart cherries have, their nutrient profile makes them a smart bedtime choice.

• Why it works: Bananas provide magnesium, potassium, and tryptophan—nutrients that help relax muscles and support serotonin (and ultimately melatonin) production. Pairing with almond butter adds healthy fats and protein to stabilize blood sugar overnight.

• How to use it: Slice a banana and spread with almond butter for a satisfying, sleep-friendly snack.

Final Thoughts

Sleep is one of the most powerful tools we have for healing and resilience. While no single food is a magic fix, these snacks are simple, nourishing, and supported by research. If you struggle with sleep, consider experimenting with one of these options and tracking how your body responds.