Four Snacks Ideal for Post-Workout Eating That Also Promote Better Sleep

Most people have the most free time after work, which is why evening exercise is so popular. Cooler evening temperatures make outdoor activity more comfortable. Exercising after a meal also provides health benefits: enhancing better digestion, regulating blood sugar, and even supporting sleep. However, some people avoid post-dinner workouts because they have heard that exercising at night may be a sleep-disruptor.

Research shows evening exercise can improve sleep

A 2019 Swiss study¹ reviewed 23 previous studies examining the relationship between sleep and evening exercise. Compared to people who did not exercise at night, those who did showed improvements in deep sleep and spent less time in light sleep during stage one. There was a slight increase in the latency of rapid eye movement (REM) sleep.

Researchers also found that exercise raises core temperature and heart rate, but these normalize within 30–90 minutes. Once cooled, the body’s temperature drop can actually facilitate sleep onset. But, if high-intensity exercise ends less than 60 minutes before bedtime, it can negatively affect the time it takes to fall asleep and overall sleep quality.

Contrary to old advice, evening exercise does not harm sleep for most healthy adults. Only high-intensity training done right before bed might cause minor disturbances.

Four snacks that support sleep after evening exercise

1. Kiwi

A 2023 study² looked at the effects of kiwi on sleep and muscle recovery in elite athletes. For four weeks, athletes ate two kiwis one hour before bed after evening training. Results showed kiwi, which naturally contains melatonin, improved sleep quality, increased total sleep time, and reduced the number of awakenings. It also suggested kiwi may support post-exercise recovery and benefit both physical and mental health.

2. Eggs

Melatonin, a hormone, plays a key role in regulating sleep and circadian rhythms. Melatonin production declines with age, so consuming foods high in melatonin or using supplements can help raise blood levels and improve sleep. While most melatonin-rich foods are fruits and vegetables, eggs are one of the best animal-based sources. Eating an egg after evening exercise or before bed can boost melatonin levels and provide protein to support recovery.

3. Banana

Eating half or a whole banana before bed can support better sleep. Bananas are rich in magnesium, which helps relax muscles by interacting with gamma-aminobutyric acid (GABA) receptors in the nervous system. Magnesium also helps regulate melatonin and improve sleep quality. Other magnesium-rich foods include avocado, nuts, and legumes.

4. Soy Milk

While many people believe cow’s milk helps with sleep, soy milk may be more effective. Soy contains the amino acid tryptophan, which the body converts into melatonin and serotonin. Both compounds are important for promoting sleep and stabilizing mood. Soy milk also contains plant compounds called isoflavones. Early research suggests isoflavones may help regulate sleep quality.³

1. Stutz, Jan et al. “Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 49,2 (2019): 269-287. https://doi.org/10.1007/s40279-018-1015-0
2. Doherty, Rónán et al. “The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes.” Nutrients vol. 15,10 2274. 11 May. 2023. https://doi.org/10.3390/nu15102274
3. Cui, Yufei et al. “Relationship between daily isoflavone intake and sleep in Japanese adults: a cross-sectional study.” Nutrition journal vol. 14 127. 29 Dec. 2015. https://doi.org/10.1186/s12937-015-0117-x