Best Bedtime Snacks for Sleep After 50
If you’re over 50 and finding it harder to get a good night’s sleep, you’re not alone. As we age, our sleep patterns naturally shift, and it can become harder to fall asleep, stay asleep, or wake feeling rested. One often-overlooked factor that can help? What you eat before bed.
“Eat light, sleep right, and let your body do the rest.”
Certain snacks can support your body’s ability to wind down, thanks to nutrients that promote melatonin production, regulate blood sugar, and calm the nervous system. Here are a few science-backed bedtime snacks that may help you sleep better after 50.
1. Tart Cherry Juice or Dried Tart Cherries
Tart cherries (especially the Montmorency variety) are one of the few natural sources of melatonin, the hormone that regulates your sleep-wake cycle. Studies show that drinking tart cherry juice can increase sleep time and efficiency in older adults1.
Try this: A small glass (8 oz) of tart cherry juice about an hour before bed or a small handful of dried tart cherries.
2. Kiwi
Kiwis are rich in antioxidants like vitamin C and serotonin precursors. Research suggests that eating 1–2 kiwis an hour before bedtime improved both total sleep time and sleep onset in middle-aged adults with sleep disturbances2.
Try this: Eat 1–2 fresh kiwis about an hour before bed.
3. Almonds or Walnuts
Both nuts are a good source of magnesium and melatonin. Magnesium is particularly helpful for people over 50, as deficiency is more common and can be linked to insomnia3.
Try this: A small handful of raw or lightly roasted almonds or walnuts. (Avoid ones loaded with salt or sugar.)
4. Banana with a Spoonful of Peanut Butter
Bananas contain potassium and magnesium, both of which help relax muscles. Peanut butter adds healthy fats and a touch of protein, which can help keep blood sugar stable overnight.
Try this: Half a banana with a spoonful of natural peanut butter (no added sugar).
5. Plain Greek Yogurt with Honey
Greek yogurt is high in tryptophan, a precursor to serotonin and melatonin. A drizzle of honey adds a small amount of fast-digesting carbs that can help tryptophan cross the blood-brain barrier4.
Try this: Half a cup of plain Greek yogurt with a teaspoon of honey stirred in.
Tips for Nighttime Snacking After 50:
-
Keep portions small. You’re aiming to support sleep, not feel full or bloated.
-
Avoid caffeine and heavy or spicy foods late in the day.
-
Try to have your snack about 1 hour before bed.
-
Be mindful of your sugar intake—go for natural sugars paired with protein or fat.
Bottom Line
You don’t need to overhaul your diet to improve sleep. Just one small, strategic snack in the evening might help your body ease into a more restful night. As always, talk to your doctor or a dietitian if you’re unsure what’s best for your health.
– Julie W.
- Pigeon, W. R., et al. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of Medicinal Food, 13(3), 579-583.
- Lin, H. H., et al. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 20(2), 169–174.
- Abbasi, B., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169.
- Afaghi, A., et al. (2007). A low glycemic index diet reduces the risk of sleep disorders. American Journal of Clinical Nutrition, 85(2), 426–430.
Real life, real experiences. Share your wisdom, your wins, or even the mess — because life after 50 is worth talking about.
