Tart cherries and their juice can help you sleep at night. Eight ounces (240 ml) of tart cherry juice or one-third cup (40 g) of dried tart cherries have 140 calories.

Trat cherries

A banana slathered in almond butter may boost melatonin levels and support a good night's sleep for 165 calories.

Banana With Almond Butter

Kiwis are a vitamin C-rich, light snack. Peeled kiwis provide 93 calories. They include serotonin, which relaxes and curbs appetite.


A handful of shelled pistachios (1 ounce or 28 grammes) has as much sleep-promoting melatonin as a pill.


A milk-based smoothie contains protein for muscle repair and tryptophan for sleep. A 240-ml low-fat milk and pineapple smoothie has 160 calories.

Protein Smoothie

Goji berries are antioxidant-rich and may promote sleep. 40 grammes (a quarter cup) of these dried berries have 150 calories.

Goji Berries

Cheese and crackers encourage balanced blood sugar and sleep-supportive brain chemicals. 4 crackers and 1 stick of reduced-fat cheese have 150 calories.

Crackers and Cheese

Any cooked whole grain can be topped with milk for a healthy late-night snack. 3/4 cup (175 grammes) of cooked oatmeal with water includes 124 calories and melatonin.

Hot Cereal

Protein-rich yoghurt helps decrease appetite. It's high in calcium, which improves sleep. Plain, nonfat 6-ounce yoghurt has 94 calories.


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