Contrary to what many of us believe, a late-night snack can be good for our health. In fact, eating just the right amount of nutritious food before bed is one of the ways to improve sleep quality. On the other hand, going to bed on a rumbling stomach could keep you from falling asleep, wake you up in the middle of the night, and make you more susceptible to losing lean muscle during your sleep.

Now, whether you’re dealing with insomnia or simply want to make your sleep more comfortable, here are some healthy and filling snacks you should try.

1. Cherries
These low-calorie fruits are one of the best natural sources of melatonin, a hormone your body produces that can help you doze off. Tart cherry juice is also an excellent choice for warding off insomnia. Drinking 8 ounces of this before bed can increase the duration of your sleep and keep inflammation at bay.

2. Soup
A cup of soup doesn’t sound like the ultimate answer to sleeping woes, but it certainly works. In fact, warm liquids, in general, have a calming effect on the body. Just make sure that the ingredients are easily digestible; stay away from lentils or beans, which can be difficult to digest and may cause discomfort later on.

3. Tea
It’s no secret that drinking a cup of tea is one of the most effective ways to help your body relax. If you drink one before bed, it will tell your brain that it’s time to power down and rest. Be sure to choose herbal varieties that don’t contain caffeine. I’d recommend turmeric and ginger tea, which can also serve as a digestive aid.

4. Avocado
What makes avocado an excellent pre-bedtime treat is its excellent micronutrient profile. This fruit is famous for its high magnesium content, and one of the magnesium’s magnificent benefits is its effects on sleep quality. A snack that’s rich in this mineral can improve the length of your sleep and make it easier to get out of bed when you wake up.

Aside from avocado, you can also get plenty of magnesium from foods like dark leafy greens, bananas, and fish as well as natural supplements.

5. Walnuts
These will give you enough melatonin to ensure a good night’s sleep. If you want to improve or reset your sleep-wake cycle, eating a serving of walnuts will do the trick. However, since nuts are generally high in calories, it’s best to eat no more than a handful at a time.

Do your best to hit the sweet spot before bedtime, and you’ll go to bed feeling satisfied and comfortable, not starving or stuffed. Try not to eat more than 200 calories; stick to small snacks, and reduce the portions if you’re about to eat a late dinner. Remember, calorie reduction is the key to longevity.

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