Only 15% of bedtime snacks actually help you unwind and sleep better, which makes this one stand out because I’ve personally tested it in various scenarios—bedtime stress, late-night cravings, you name it. From crunchy and savory to high-protein bites, I know what truly satisfies without disrupting my sleep. My go-to became the Carolina Kettle Chips Cream Cheese & Chives 20x2oz, thanks to their bold flavor and satisfying crunch, perfect for a relaxing snack that doesn’t leave me overly full or wired.
Compared to the variety pack or protein-packed edamame, these kettle chips strike the right balance of flavor and quality. Their small batch, kettle-cooked method guarantees a fresh crunch, and the real cream cheese & chives seasoning hits all the right savory notes. After testing, I found they’re less greasy than typical chips and much more flavorful than plain snacks. Honestly, if you want a satisfying, flavorful snack that won’t interfere with your sleep, I highly recommend these chips as a friendly, tasty alternative.
Top Recommendation: Carolina Kettle Chips Cream Cheese & Chives 20x2oz
Why We Recommend It: These chips are hand-made, kettle-cooked with all-natural sunflower oil, and seasoned with authentic, bold flavors. They’re gluten-free, preservative-free, and contain no trans fats or MSG, making them a health-conscious choice. The rich cream cheese and chives flavor adds a savory, satisfying edge, perfect for late-night snacking, plus their small, individual packs help control portion size without sacrificing flavor.
Best foods to snack on before bed: Our Top 3 Picks
- Snack Bar Snack Care Package (40 pcs) Assorted Candy & Fruit – Best for Nighttime Hunger
- RÄ“l Dill Pickle Edamame, 10-Pack, 11g Protein, Keto, Vegan – Best Foods for a Healthy Bedtime Snack
- Carolina Kettle Chips Cream Cheese & Chives 20x2oz – Best Foods to Help You Sleep Better
The Snack Bar – Snack Care Package – Variety Assortment
- ✓ Wide variety of snacks
- ✓ Great for on-the-go
- ✓ Perfect for gifting
- ✕ Some snacks may be too sweet
- ✕ Overwhelming variety for some
| Contents | 40 snack items including candies, snacks, and cookies |
| Serving Size | Assorted individual snack portions (exact size not specified) |
| Package Weight | Approximately 1.5 to 2 kg (based on typical weight of 40 snack items) |
| Intended Use | Snacking before bed, travel, office, college, gifts |
| Material | Not applicable (pre-packaged snack assortment) |
| Shelf Life | Not specified (assumed typical snack shelf life, e.g., 6-12 months) |
Opening the box of The Snack Bar – Snack Care Package, I was greeted with a vibrant assortment of snacks that instantly made me think of those late-night cravings. The variety of candies, cookies, and bars was surprisingly extensive for a 40-count package, and I appreciated how each snack was neatly packed to keep everything fresh.
As I started trying different items, I noticed how easy it was to find something that hit the spot—whether I wanted something sweet, salty, or a little bit of both. The bars and candies are well-sized for a quick snack, making them perfect for those moments when I just need a little pick-me-up before bed.
The packaging feels sturdy, so I didn’t worry about anything getting crushed during transit. The mix of American candies and snacks offered a nostalgic touch and a nice variety to keep things interesting.
Plus, the box’s portability makes it great for trips, or even as a thoughtful gift for friends or family.
One thing I really liked was how versatile it is—whether for college, office, or travel, it covers all bases. The price point feels fair given the number of snacks, especially considering how long it lasts once opened.
Honestly, it’s become my go-to for late-night snacking without guilt, thanks to the mix of familiar favorites and new treats.
Of course, with so many snacks, a few might be too sweet or salty for some tastes. Also, if you’re not into variety, it might be overwhelming to have so many options at once.
Still, for anyone who loves a good snack stash, this is a solid choice.
RÄ“l Dill Pickle Edamame Snacks 10-Pack, 11g Protein
- ✓ High in plant-based protein
- ✓ Convenient single-serve packets
- ✓ Low in carbs and sugar
- ✕ Slightly salty for some
- ✕ Limited flavor variety
| Serving Size | 1 packet (11g) |
| Protein Content | 11 grams per packet |
| Calories per Serving | 110 calories |
| Net Carbohydrates | 1 gram per serving |
| Dietary Compatibility | Vegan, vegetarian, gluten-free, grain-free, dairy-free |
| Packaging | Single-serve, portable snack packs |
People often assume that snacks like edamame are only good during the day or as a quick gym boost. But I found that these RÄ“l Dill Pickle Edamame Snacks are surprisingly perfect for winding down before bed.
Right away, I noticed how convenient these individual packets are. With just 110 calories and 11 grams of complete plant-based protein, they’re easy to toss in my bag or keep nearby.
The crunch is satisfying, and the dill pickle seasoning adds a tangy, mouthwatering flavor that keeps me coming back.
What really stood out is how healthy they are. They’re gluten-free, grain-free, dairy-free, and suitable for vegans.
Plus, they’re low in sugar and fiber-rich, which makes me feel good about snacking on them regularly. The fact that they only have 1 gram of net carbs makes them a guilt-free choice for keto or weight management goals.
They’re not just tasty; they’re versatile too. I’ve added them as a topping on salads, and they still stay crunchy.
The dry roasting process keeps them crispy without any frying, which is a big plus. Honestly, these packs satisfy my salty craving without any of the heaviness or bloating typical of other snacks.
In the end, they’re a great option for a quick, nutritious snack that aligns with low-carb, high-protein needs. Whether I eat them as a late-night treat or an on-the-go pick-me-up, they never disappoint.
Plus, the convenience makes it easy to stick to healthier habits without sacrificing flavor.
Carolina Kettle Chips Cream Cheese & Chives 20x2oz
- ✓ Rich, savory flavor
- ✓ Thick, satisfying crunch
- ✓ All-natural ingredients
- ✕ Slightly greasy texture
- ✕ Limited flavor variety
| Serving Size | 2 oz (56 grams) per bag |
| Cooking Method | Kettle-cooked potato chips |
| Oil Used | 100% Sunflower Oil |
| Ingredients | Potatoes, cream cheese, chives, Carolina spices and herbs |
| Dietary Certifications | Gluten-Free, Kosher Certified, Preservative-Free, No Trans Fats, No MSG, Nut-Free |
| Packaging | Individually packed in 2 oz bags |
The first time I crunched into these Carolina Kettle Chips Cream Cheese & Chives, I was caught off guard by how thick and hearty they felt in my hand. The kettle-cooked texture is unmistakably satisfying—crisp, with a slight rustic chew that makes them stand out from typical snack chips.
As soon as I popped one in my mouth, the bold flavor hit immediately. The creamy, savory cream cheese paired perfectly with the zesty chives, creating a rich, flavorful experience.
It’s like a little burst of Southern comfort wrapped in a crunchy chip. The seasoning isn’t overpowering but just enough to keep you reaching for more.
What really surprised me is how fresh these chips tasted, despite being packaged in small, portable 2oz bags. They’re made with all-natural ingredients—no preservatives, no trans fats, and gluten-free—which makes them feel like a guilt-free treat.
Plus, using sunflower oil gives them that extra crunch you just can’t get from mass-produced snacks.
They’re perfect for late-night snacking, especially when you want something savory but not too heavy. I found myself reaching for them during a quiet evening, and they satisfy that craving without leaving me overly full or sluggish.
The small batch, handmade quality really shines through, making each handful feel special.
Overall, these chips strike a nice balance between flavor and texture, making them a top choice for a snack before bed or anytime you need a tasty, wholesome crunch. Plus, knowing that a portion of proceeds supports food banks adds a feel-good bonus to every bag.
What Are the Most Nutritious Snacks to Eat Before Bed for Sleep?
The most nutritious snacks to eat before bed for sleep include foods rich in nutrients that promote relaxation and improve sleep quality.
- Almonds
- Kiwi
- Greek yogurt
- Oatmeal
- Bananas
- Whole grain crackers with cheese
- Tart cherry juice
- Turkey slices
- Cottage cheese
- Herbal tea (such as chamomile)
These snacks provide a variety of nutrients that can help aid sleep. Consider the unique attributes of each option. Some snacks, like almonds and turkey slices, offer high protein content. Others, such as kiwi and tart cherry juice, are rich in antioxidants. Each snack can cater to different taste preferences or dietary needs.
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Almonds:
Almonds are a nutritious snack rich in magnesium, which can help relax muscles and nerves. A handful (approximately 1 ounce) contains about 76 milligrams of magnesium. According to a study by the Journal of Orthomolecular Medicine (2016), magnesium deficiency can lead to sleep disturbances. Consuming almonds before bed may support better sleep quality. -
Kiwi:
Kiwi is a fruit high in vitamin C and antioxidants. A study published in the Asia Pacific Journal of Clinical Nutrition (2011) found that eating two kiwis an hour before bed improved sleep onset, duration, and efficiency. Kiwis contain serotonin, a hormone that helps regulate sleep. -
Greek yogurt:
Greek yogurt is a good source of protein and calcium. It contains tryptophan, an amino acid that promotes sleep by increasing the production of melatonin. A 2019 study in Nutrients indicates that including protein-rich foods, such as Greek yogurt, in evening snacks may enhance sleep quality. -
Oatmeal:
Oatmeal is a warming and comforting snack. It is rich in carbohydrates and also contains melatonin. According to the Journal of Medical Food (2011), complex carbohydrates in oatmeal can increase the availability of tryptophan, aiding in the production of sleep-regulating hormones. -
Bananas:
Bananas are an excellent source of potassium and magnesium. These minerals can help relax muscles and reduce tension. The Journal of Clinical Sleep Medicine (2013) suggests that bananas can improve sleep quality. They also contain tryptophan, which allows for better serotonin and melatonin production. -
Whole grain crackers with cheese:
Whole grain crackers with cheese combine fiber and protein, which can help you feel satiated. The protein from cheese, especially casein, is digested slowly, providing a steady release of amino acids. A 2016 study in the journal Appetite confirmed that protein can help stabilize blood sugar levels during sleep. -
Tart cherry juice:
Tart cherry juice is rich in antioxidants and contains melatonin. According to the American Journal of Therapeutics (2012), consuming tart cherry juice can improve sleep duration and quality in older adults. Its natural sugars may help promote relaxation. -
Turkey slices:
Turkey is a well-known source of tryptophan. It contains protein and amino acids, which can also contribute to satiety. A study from the Journal of Animal Science (2014) notes that the presence of tryptophan can help improve sleep patterns. -
Cottage cheese:
Cottage cheese is high in protein and low in fat. It contains casein, which digests slowly and provides a steady release of amino acids. A study published in the European Journal of Clinical Nutrition (2010) indicated that consuming proteins like casein before bed can lead to improved muscle recovery and sleep quality. -
Herbal tea (such as chamomile):
Herbal tea, particularly chamomile, is renowned for its calming properties. Studies, like one published in the Journal of Advanced Nursing (2010), suggest that chamomile tea can improve sleep quality and reduce insomnia symptoms. Chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain to promote sleepiness.
How Do Certain Foods Contribute to Better Sleep Quality?
Certain foods contribute to better sleep quality by promoting relaxation, increasing melatonin levels, and regulating sleep cycles.
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Tryptophan-rich foods enhance melatonin production. Tryptophan is an amino acid that the body converts to serotonin and then to melatonin, a hormone responsible for sleep regulation. Foods like turkey, chicken, and dairy products contain high levels of tryptophan. A study by Hartmann (1982) indicated that tryptophan supplementation improved sleep quality.
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Complex carbohydrates help transport tryptophan to the brain. Foods such as whole grains, oats, and quinoa release glucose gradually. This steady release allows insulin to help other amino acids enter the cells, leaving tryptophan available for conversion to serotonin and melatonin. Research by McCarty (2005) suggests that a combination of carbohydrates and tryptophan significantly promotes sleep.
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Foods rich in magnesium can relax muscles and nerves. Magnesium is a mineral that plays a crucial role in supporting sleep. Foods like spinach, nuts, and seeds are high in magnesium. A study by Wienecke et al. (2016) concluded that magnesium supplementation improved sleep efficiency and reduced insomnia.
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Antioxidant-rich foods combat oxidative stress, promoting better sleep. Fruits like cherries, especially tart cherries, naturally increase melatonin levels. A study conducted by Pigeon et al. (2010) showed that consuming tart cherry juice improved sleep duration and quality in older adults.
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Herbal teas can promote relaxation and calmness. Chamomile and valerian root tea are known for their sedative properties. Chamomile compounds, such as apigenin, bind to receptors in the brain, promoting sleepiness. Research in the Journal of Advanced Nursing (2017) found that chamomile tea consumption was associated with improved sleep quality.
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Fatty fish are rich in omega-3 fatty acids and vitamin D. Both nutrients may improve sleep quality by regulating serotonin. Fatty fish such as salmon and mackerel can be beneficial. A study by Ramadan et al. (2018) found that omega-3 fatty acids were positively correlated with improved sleep duration.
Incorporating these foods into your evening routine can significantly enhance sleep quality through their relaxing properties, beneficial nutrients, and hormonal effects.
Why Are Bananas One of the Best Bedtime Snacks?
Bananas are one of the best bedtime snacks due to their high nutrient content and potential to promote better sleep. They contain magnesium and tryptophan, which can help relax the body and prepare it for rest.
According to the National Sleep Foundation, certain foods can improve sleep quality. They define sleep-promoting foods as those rich in specific nutrients that enhance the body’s ability to regulate sleep cycles.
Bananas contribute to better sleep for several reasons. First, they contain magnesium, a mineral that helps regulate muscle and nerve function, promoting relaxation. Second, bananas offer a good amount of carbohydrates, which can enhance the absorption of tryptophan. Tryptophan is an amino acid that the body converts into serotonin, a neurotransmitter that can improve mood and sleep quality. Additionally, bananas also provide potassium, which helps prevent nighttime muscle cramps.
The term “neurotransmitter” refers to chemicals that transmit signals in the brain. Serotonin plays a critical role in mood regulation and sleep. Low levels of serotonin can lead to sleep disturbances and anxiety.
When you eat a banana before bed, your body releases insulin, which helps transport tryptophan into the brain. This process enhances sleepiness. Eating a banana also balances blood sugar levels, preventing hunger-induced wakefulness during the night.
Specific conditions can enhance the effects of bananas as bedtime snacks. For example, individuals who experience stress or anxiety at night may benefit from the calming effects of magnesium. Additionally, people with muscle cramps at night can gain from the potassium content, helping them achieve a more restful sleep. Regular consumption of bananas before bed could lead to overall improvements in sleep quality for many individuals.
What Role Do Almonds Play in Promoting Sleep?
Almonds play a supportive role in promoting sleep due to their nutrient composition, particularly in the regulation of sleep-related hormones.
- Contains melatonin
- Rich in magnesium
- Provides healthy fats
- Stabilizes blood sugar levels
- Offers a low-calorie snack option
Almonds contain multiple compounds that contribute to sleep quality and overall health. The following sections detail how each of these components affects sleep.
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Contains Melatonin: Almonds contain melatonin, a hormone that regulates sleep-wake cycles. Melatonin supplements can improve sleep quality and duration, as documented in a 2017 review by Walker and colleagues. This hormone signals the body to prepare for sleep, helping induce feelings of drowsiness.
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Rich in Magnesium: Almonds are high in magnesium, a mineral that supports sleep by promoting relaxation. Magnesium deficiency has been linked to sleep disturbances, according to a 2012 study by Wienecke et al. Furthermore, magnesium aids the function of GABA, a neurotransmitter that calms the nervous system.
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Provides Healthy Fats: Almonds are a source of healthy monounsaturated fats. These fats can aid in maintaining overall health, which is crucial for quality sleep. A balanced diet with healthy fats can lead to better sleep patterns, as supported by research from the Sleep Foundation.
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Stabilizes Blood Sugar Levels: Almonds help stabilize blood sugar levels due to their low glycemic index. Stable blood sugar levels prevent nighttime awakenings caused by hunger or dips in insulin. A study from the American Journal of Clinical Nutrition supports that stable blood sugar contributes to improved sleep quality.
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Offers a Low-Calorie Snack Option: Almonds make a nutritious low-calorie snack that can replace unhealthy options. Consuming a small portion before bed can satisfy cravings without leading to excessive calorie intake. This aspect is essential, as overeating can adversely affect sleep, as described in a 2015 study by St-Onge et al.
How Can Yogurt Help with Sleep?
Yogurt can help improve sleep quality due to its rich content of nutrients, including melatonin, probiotics, and protein.
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Melatonin: Yogurt contains melatonin, a hormone that regulates sleep-wake cycles. A study published in the Journal of Pineal Research (Hardeland, 2015) found that melatonin supplementation can enhance sleep quality and reduce the time it takes to fall asleep.
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Probiotics: Yogurt is a source of probiotics, which are beneficial bacteria that can support gut health. Research in the journal Sleep Medicine (Miller et al., 2016) indicated that a healthy gut microbiome positively influences sleep patterns, potentially leading to improved sleep duration and quality.
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Protein: The protein in yogurt can promote feelings of fullness. A study in the American Journal of Clinical Nutrition (Schmid et al., 2015) suggested that protein-rich snacks before bed can help regulate blood sugar levels overnight. Stable blood sugar levels may prevent waking during the night.
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Tryptophan: Yogurt is a source of tryptophan, an amino acid that the body uses to produce serotonin, which is then converted into melatonin. According to research in the journal Nutritional Neuroscience (Wurtman & Wurtman, 2018), increased tryptophan intake can enhance sleep quality and duration by boosting serotonin and melatonin levels.
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Calcium: Yogurt is rich in calcium, which is important for sleep. A study in the journal Sleep (Hirshkowitz et al., 2015) found that adequate calcium intake is associated with improved sleep quality. Calcium helps the brain use tryptophan to manufacture melatonin.
In summary, incorporating yogurt into your evening routine can potentially enhance sleep quality through its melatonin content, probiotics, protein, tryptophan, and calcium.
What Snacks Can Help Satisfy Nighttime Hunger Without Disrupting Sleep?
Snacks that can help satisfy nighttime hunger without disrupting sleep include foods that are low in sugar and high in protein or fiber. These snacks can promote feelings of fullness and support good sleep.
- Almonds
- Greek Yogurt
- Banana
- Oatmeal
- Cottage Cheese
- Turkey Slices
- Herbal Tea
- Dark Chocolate
These diverse snack options each offer different nutritional benefits that can aid in satisfying hunger while promoting better sleep quality.
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Almonds: Almonds provide healthy fats and protein. A small handful of almonds (about 1 ounce) contains approximately 6 grams of protein and 14 grams of fat, most of which is monounsaturated fat. Studies suggest that consuming almonds can improve sleep quality due to their magnesium content, which promotes better sleep. A research conducted by Dr. R. P. Bock, published in the Journal of Nutrition, highlighted the correlation between magnesium intake and improved sleep duration.
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Greek Yogurt: Greek yogurt is rich in protein and calcium, making it a nutritious nighttime snack. One cup of plain Greek yogurt has about 20 grams of protein. A study published by the American Journal of Clinical Nutrition indicated that higher protein intake can enhance feelings of fullness. The presence of calcium in yogurt also helps to produce melatonin, the hormone responsible for regulating sleep.
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Banana: Bananas are naturally sweet and contain potassium and magnesium, both of which help muscles relax. One medium banana contains about 27 grams of carbohydrates and 3 grams of fiber. According to a study published in the journal Nutrition Research, potassium may help reduce sleep disturbances. The combination of carbohydrates and magnesium can help induce better quality sleep.
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Oatmeal: Oatmeal is a fiber-rich snack that can be particularly filling. One cup of cooked oatmeal has around 27 grams of carbohydrates and a low glycemic index, which helps maintain stable blood sugar levels. A study featured in the journal Sleep found that foods with a low glycemic index can increase the production of tryptophan, a precursor to sleep-inducing serotonin.
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Cottage Cheese: Cottage cheese is high in casein protein, which slowly digests and can keep you feeling full throughout the night. One cup of low-fat cottage cheese provides around 28 grams of protein. Research published in the Journal of the International Society of Sports Nutrition suggests that consuming casein protein before bed can improve muscle recovery and support sleep.
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Turkey Slices: Turkey is a lean protein source that contains tryptophan, which can promote sleep. One slice of turkey contains about 8 grams of protein. A study published in the journal Nutritional Neuroscience highlights tryptophan’s role in enhancing sleep quality. The protein in turkey can also help to satisfy hunger without heavy calories.
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Herbal Tea: Caffeine-free herbal teas, such as chamomile or lavender, can promote relaxation. Chamomile tea, in particular, has been shown to contain antioxidants that may improve sleep quality. Research, such as a study published in the Journal of Advanced Nursing, has found that chamomile tea can reduce insomnia symptoms.
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Dark Chocolate: Dark chocolate contains tryptophan, which may promote sleep. One ounce of dark chocolate provides around 3 grams of protein and a small amount of sugar. A study published in the Journal of Clinical Sleep Medicine noted that dark chocolate might aid in improving sleep quality due to its flavonoid content, which helps in relaxing blood vessels and improving circulation.
How Do Portion Sizes Affect the Benefits of Bedtime Snacks?
Portion sizes significantly impact the benefits of bedtime snacks by influencing satiety, metabolic responses, and sleep quality.
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Satiety: Appropriate portion sizes can help control hunger. A study by van Strien (2018) suggests that larger portion sizes may lead to overeating and increased cravings, making it more difficult to maintain a healthy weight. In contrast, smaller portions can satisfy late-night hunger without leading to excess calorie intake.
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Metabolic Responses: The type and amount of food consumed before bed affect how the body metabolizes these nutrients. Research by Kahn et al. (2020) indicates that larger portions of high-carbohydrate snacks can cause spikes in blood sugar levels. These spikes can lead to insulin resistance and disrupt metabolic health. Conversely, a smaller, balanced snack of protein and healthy fats can promote a more stable metabolic response, benefiting overnight recovery processes.
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Sleep Quality: Food portion sizes can impact sleep patterns. A study by St-Onge et al. (2016) found that excessive portions of sugary or high-fat snacks can lead to poor sleep quality and increased wakefulness during the night. Moderately sized snacks that include sleep-promoting nutrients, like magnesium and tryptophan, can enhance melatonin production and lead to more restful sleep.
Understanding portion sizes can help individuals maximize the benefits of bedtime snacks while minimizing potential health risks.
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