Best Late-Night Snacks and Foods That Will Improve Sleep Quality

4. Pistachios Although pistachios have often been touted as a natural sleep aid, thanks to the melatonin that they contain, there have only been two studies… Trista - May 30, 2022

4. Pistachios

Although pistachios have often been touted as a natural sleep aid, thanks to the melatonin that they contain, there have only been two studies done that evaluated, specifically, the melatonin content of pistachios. One study in 2014 estimated that a 3.5-ounce serving, or 100 grams, of pistachios that were shelled contained 23 mg of melatonin. The American Pistachio Growers performed another study and measured the amount of melatonin in a pistachio using two methods. They reported that both raw and roasted pistachios contained 0.0034-0.066 mg of melatonin per serving. Keep reading for the best late-night snacks and foods that can help improve your sleep quality.


3. Salmon

Besides being delicious, salmon also has some health benefits to offer. That includes all of the benefits that omega-three fatty acids offer since salmon is an excellent source of it. These healthy fats deliver a significant number of health benefits, including lowering inflammation, boosting brain function, and elevating your mood. Omega 3s are polyunsaturated fatty acids, also known as essential fats, and play an essential role in cell function. Since your body can’t produce this type of fat, you must get your source from foods and supplements. A more powerful benefit omega 3s have to offer the body is their ability to reduce inflammation. Experts link it to a range of diseases, from cardiovascular disease to cancer. Furthermore, they discovered that omega 3s might improve sleep quality and quantity in adults. By eating salmon, even at dinnertime rather than at bedtime, you can be helping to improve your sleep quality.


2. Rice

Published in the American Journal of Clinical Nutrition, research suggests that eating about 2 ½ cups of white rice 4 hours before going to sleep could actually help you fall asleep faster than you would without consuming anything before bed. That’s a lot of rice, though, and eating that much right before bed could adversely affect your metabolism, causing you to gain weight over time. The good news? You don’t have to eat that much to impact your body positively. Try even eating just a tiny amount of carbs. You may still find that to be helpful. This sleep trick could be because your brain uses carbs to make serotonin, promoting feelings of relaxation and calmness. 


1. Collard Greens

Collard greens are another food that not many, if anyone, would really think of eating as a bedtime snack. However, thanks to the choline content in them, you may want to reconsider eating a bowl of fresh collard greens before going to sleep. You might be able to help yourself sleep and function more effectively if you were to maintain a diet that contains a lot of this vegetable. Choline, a neurotransmitter, aids in improving your sleep, strengthening your memory, and boosting your mood. Another benefit is that choline contains folate. That ingredient is a potential treatment for depression for those looking for a more natural therapy versus a medication.