{"id":697464,"date":"2025-11-15T17:19:03","date_gmt":"2025-11-15T14:19:03","guid":{"rendered":"https:\/\/analyse.optim.biz\/?p=697464"},"modified":"2025-11-15T17:19:03","modified_gmt":"2025-11-15T14:19:03","slug":"3-snacks-to-eat-for-a-better-nights-sleep","status":"publish","type":"post","link":"https:\/\/analyse.optim.biz\/?p=697464","title":{"rendered":"3 Snacks To Eat For a Better Night\u2019s Sleep"},"content":{"rendered":"
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Wellness<\/span><\/div>\n<\/div>\n<\/div>\n

3 Snacks To Eat For a Better Night\u2019s Sleep<\/h1>\n<\/div>\n
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By <\/span>Marie Bladt<\/span><\/span><\/span><\/div>\n

November 15, 2025<\/p><\/div>\n<\/div>\n<\/div>\n<\/div>\n

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Photo: Varvara Gorbunova<\/span><\/div>\n<\/div>\n<\/figure>\n<\/div>\n<\/div>\n<\/header>\n<\/div>\n
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How you eat can have a major impact on your energy throughout the day, and even impact how well you sleep. The common advice is to get enough protein, avoid eating between meals, and be sure to have your last meal of the day four hours before bedtime. It all seems reasonable\u2014that is, until you\u2019re lying in bed with a growling tummy and a mind that won\u2019t stop obsessing.<\/p>\n

Turns out that having an afternoon snack can make all the difference\u2014provided that the snack in question contains the right nutrients, of course. In fact, according to the principles of chrononutrition, which involves eating according to the body\u2019s biological needs at a given moment, eating certain nutrients in the afternoon can drastically your nighttime snooze.<\/p>\n

Why have a snack?<\/h2>\n

In the late afternoon, the body\u2019s blood sugar levels naturally dip. As an added bonus, serotonin, the hormone that promotes feelings of wellbeing and regulates sleep-wake rhythms, is synthesized into melatonin when the sun begins to set, thanks to the amino acid tryptophan. Both of these factors can influence our appetite, which is why we often crave a snack as soon as the work day begins to end.<\/p>\n

In other words, craving an afternoon snack is perfectly natural. But choosing what<\/em> to eat when the craving hits is key. The goal is to provide the body with energy without causing blood sugar to spike\u2014and, to eat something healthy that will provide sustenance without ruining our appetite for dinner.<\/p>\n

The importance of magnesium and tryptophan<\/h2>\n

For a restful night\u2019s sleep, \u201cit\u2019s best to target foods rich in sleep-inducing nutrients such as magnesium and tryptophan,\u201d explains Dr Laure Hyvernat, a gut microbiota expert.<\/p>\n

Increasing magnesium intake through diet or supplements, has been shown to significantly improve sleep quality. Magnesium also has a powerful calming effect. Avocados, dark chocolate (90% raw cacao), and walnuts are excellent sources of this precious mineral. Most of us suffer from magnesium deficiency due to high levels of stress and poor digestion, which adds up to poor absorption of nutrients.<\/p>\n

Tryptophan is an essential amino acid and precursor of melatonin, the sleep hormone. Eating tryptophan-rich foods will facilitate the synthesis of melatonin and have a positive impact on your nights. It is also the precursor of the neurotransmitter serotonin, also known as the happiness hormone. Tryptophan is found in large quantities in bananas, almonds, and chocolate, or more precisely in cacao, so choose a version with at least 90% cocoa.<\/p>\n

Afternoon snacks that improve sleep<\/h2>\n
Banana<\/div>\n

\u201cRich in tryptophan, magnesium, B vitamins, and carbohydrates, the banana is the ideal fruit to have at snack time. As an added bonus, it\u2019s rich in prebiotic fiber, which nourishes your microbiota and thus contributes to a strong immune system during germ season,\u201d says Hyvernat.<\/p>\n

Dark chocolate<\/div>\n

Chocolate with a high cocoa content makes a great snack thanks to \u201cits rich magnesium content, which helps you cope with everyday stress,\u201d notes Hyvernat. Just one caveat about chocolate: It can be energizing because it contains caffeine and theobromine, so avoid eating it too close to bedtime.<\/p>\n

Almonds<\/div>\n

\u201cOne handful of almonds boosts tryptophan,\u201d says Hyvernat, who recommends \u201cactivating\u201d them by soaking them for an hour or so in a glass of water, then draining and drying them before eating. \u201cThis step not only makes them crunchier, but also deactivates their phytic acid, an anti-nutrient that prevents the proper absorption of the minerals such as iron, zinc, and calcium.\u201d<\/p>\n

3 recipes for healthy afternoon snacks<\/h2>\n

Bananas, almonds, and chocolate can be eaten alone, or used as ingredients to make tasty, sleep-improving afternoon snacks. Below are a few healthy options that Hyvernat recommends:<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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Healthy hot chocolate:<\/strong> Mix one cup of unsweetened almond milk with 3 tbsp raw cocoa (100%) and a pinch of cinnamon to help regulate blood sugar levels and add an autumnal touch.<\/p>\n

Zen smoothie:<\/strong> Combine one cup of unsweetened almond milk with half a banana and 2 tbsp of raw cocoa (100% cocoa), and 2 tbsp chia seeds previously soaked for 10 minutes in almond milk. \u201cChia seeds provide an amino acid boost for the proper synthesis of our hormones and neurotransmitters, including melatonin,\u201d Hyvernat says.<\/p>\n

Balanced energy balls:<\/strong> In a blender, mix one banana with 4 tbsp fat-free raw cocoa, one cup of almond powder and five Medjool dates without their pits. Form the dough into small balls. Store in a cool place. \u201cEat two or three of these energy balls for a snack. They\u2019re little nutrient bombs,\u201d recommends Hyvernat.<\/p>\n

Have a beauty or wellness trend you\u2019re curious about? We want to know! Send<\/em> Vogue\u2019s senior beauty & wellness editor an email at beauty@vogue.com.<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n

Source URL: http:\/\/vogue.com\/article\/snacks-for-sleep<\/p>\n","protected":false},"excerpt":{"rendered":"

Wellness 3 Snacks To Eat For a Better Night\u2019s Sleep By Marie Bladt November 15, 2025 Photo: Varvara Gorbunova How you eat can have a major impact on your energy throughout the day, and even impact how well you sleep. The common advice is to get enough protein, avoid eating between meals, and be sure […]<\/p>\n","protected":false},"author":1,"featured_media":697465,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[50],"class_list":["post-697464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-politics","tag-vogue-com"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/697464","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=697464"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/697464\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/media\/697465"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=697464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=697464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=697464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}