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We all know we should (typically) skip the bedtime snack, right? But what if eating before bed could actually help you get a good night's sleep? 

Foods For Sleep

Have you ever wondered if that nighttime snack can do more than just satisfy a hungry stomach? Some foods can actually help promote relaxation and sleep, making for a more restful night.  Next time you find yourself reaching for a bedtime snack, try one of these calming comforts.

Almonds – contains magnesium, which aids in muscle relaxation

Bananas – provide potassium and tryptophan to promote sleep

Chamomile tea – naturally caffeine-free herbal tea that has a mild sedative effect

Chickpeas –boast tryptophan which helps your body make serotonin and melatonin to induce sleep

Decaffeinated green tea – has L-Theanine, which relaxes and soothes

Milk – supplies calcium, which aids in tryptophan production and its conversion to melatonin

Oats and whole grains – deliver magnesium for muscle relaxation and healthy carbohydrates that help tryptophan get into the brain

Tart cherries – boosts melatonin to help relieve insomnia

Bed Time Snack Ideas

  • Open face sandwich with almond or peanut butter and sliced bananas + glass of milk
  • Hummus + whole grain crackers + tea
  • Oats with almonds and cherries 
Whitney Hemmer RD, LD

Whitney Hemmer RD, LD

Registered Dietitian

Whitney graduated from Iowa State University with a BA in Dietetics & is a member of the American Academy of Nutrition and Dietetics, as well as the Iowa Dietetic Association. With a focus on overall health, wellness and counseling, she is well equipped to help you with your individual nutritional needs.

Click here for more information on our dietitians.

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