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Mood Boosting Bedtime Snacks

6 Ideas to help you sleep better at night and wake up happy

How much sleep did you get last night?

Was it restful or restless?

Sleep has been something that has been off and on elusive for me. I’ve gone through times in which I slept great regularly, and times that I regularly did NOT.

And so, I’ve researched sleep a lot over the years.

It has come in handy lately as I’ve struggled with terrible jet lag.

The past few days, though, I’ve slept incredibly well thanks to a few tweaks of bedtime snacks and the addition of a magnesium supplement.

There are many foods that naturally contain calming compounds like tryptophan, serotonin and melatonin that can help your brain wind down and help you drift off to sleep and stay asleep. Without any additional chemicals or substances that can have unwanted side effects.

I’ve put together a list of Mood Boosting Bedtime Snacks to help you sleep better and wake up refreshed.


All nuts contain healthy protein, and almonds come packed with an added benefit: tryptophan. Munching on high-protein snacks before bedtime is a great idea because it helps you sleep more soundly, encourages tissue repair (building up that muscle) and increases fat burning while you rest.

With a serotonin boost from eating almonds or almond butter, you wake rejuvenated and energized. Almonds also have selenium, an important mineral for avoiding depression.


A lot of people love bananas, and it turns out that bananas love you back. These feel-good fruits can double your body’s melatonin levels, and they’re a rich source of serotonin and magnesium. Plus, bananas are filling, so you don’t wake up as hungry in the morning.


Tart cherries can make a big difference in tryptophan levels in the blood. Some people love the sour flavor. If you need to add sweetness, try mixing in some strawberries or other berries (see next foods).


Berries are one of the best foods for mental performance and mood no matter what time of day. Whether you have blueberries, raspberries, or strawberries, they make great snacks morning, afternoon and night.

According to one study, the purple antioxidants from berries can reduce your risk of depression by almost 40%! If you want to enjoy less stress and anxiety, make sure to add these delicious fruits to your grocery list.


Kiwis contain serotonin in spades. They can do wonders for your mood:

Help you relax

Make you feel sleepy

Increase the amount of time you stay asleep

Boost sleep quality

Promote positive feelings

The next time you find yourself tossing and turning, get up and slice up a kiwifruit or two. They’re the perfect size.


Did you know that a handful of pistachios has more melatonin than some over-the-counter sleep aids? Many products max out at 5 grams of melatonin. Pistachios pack 6.5 grams of mood-boosting melatonin for sleep into just 160 calories!

Create Tasty Snack Combinations

The great thing about these healthy foods is that mixing and matching them is a breeze. Add a banana to your smoothie. Eat some yogurt with pistachios. Make trail mix with dried tart cherries.

The moon is the limit.

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