If you wake up feeling groggy in the morning, your bedtime snack could be to blame. While research suggests that eating late at night can disrupt your sleep, hunger pangs can also keep you tossing and turning. So, when you find yourself reaching for a snack late in the evening, it’s key to opt for one that will support your sleep versus one that works against you.

That snack happens to be our Cherry-Cocoa-Pistachio Energy Balls. They’re not just delicious and easy to make, they’re packed with nutrients that can help you sleep more soundly tonight for better energy tomorrow.

Why We Love These Cherry-Cocoa-Pistachio Energy Balls

They Support Deep Sleep

These energy balls have not one, but two star ingredients that promote deep sleep: dried cherries and pistachios. “Cherries, especially tart cherries, are a triple win for sleep because they contain melatonin, tryptophan and a dose of antioxidants,” says Laura Burak, M.S., RDN., “Melatonin is a hormone that is secreted to signal your body to wind down at night, tryptophan is an amino acid that helps produce hormones [including melatonin] that help with sleep, and antioxidants reduce inflammation to promote a more restful sleep.”,

But it’s not all about the cherries. Pistachios contain a little melatonin, too.

They Provide Sustained Energy

These energy balls deliver a healthy balance of protein, fat and carbohydrates, says Jordan Langhough, RD, CPT. (Each energy ball has 2 grams of protein, 4 grams of fat and 9 grams of carbohydrates). “This mix helps give you some slow burning energy overnight and helps stabilize blood sugar as you sleep,” she says.

Even though they taste sweet, they are shockingly low in added sugars (only 1 gram per energy ball!). That’s key, as added sugars can cause blood sugar spikes that disrupt our sleep, explains Langhough. Another bonus: These nutrient-packed energy balls get the bulk of their carbs from real fruit. That’s important because high-quality carbohydrates from foods like fruits, vegetables and whole grains have been linked to better sleep quality.

They’re Rich in Antioxidants

The cocoa, pistachios and dried cherries in these balls serve up a cocktail of antioxidants., And research has shown a connection between antioxidant-rich eating patterns and better sleep. For instance, one study found that people who regularly ate plenty of antioxidant-filled foods were less likely to have sleep apnea or daytime sleepiness than those who consumed few antioxidants. While more research is needed to determine the mechanism linking antioxidants to better sleep, it certainly couldn’t hurt to add more antioxidant-rich foods to your day (and night!).

How to Select a Bedtime Snack for Better Energy

Next time you need a bedtime snack, keep these expert tips in mind. They’ll help you get the rest you need so you can hit the ground running in the morning.

• Balance Nutrients: “When it comes to an energizing snack that can also induce better-quality sleep, look for a light but purposeful snack that has a balanced combo of carbs, protein and healthy fats that come from whole ingredients like fruits and veggies, nuts and seeds, lean proteins and whole grains,” says Burak. These will keep your blood sugar stable overnight and give you steady energy for the day ahead.


• Limit Added Sugars: Langhough recommends limiting nighttime snacks that contain added sugar or low-fiber carbohydrates. “These [types of carbohydrates] can spike blood sugar and disrupt overnight sleep,” she says. Try swapping out sugar-sweetened cereal for one that’s lower in added sugar and higher in fiber. Or, snack on a slice of whole-grain bread with a little peanut butter before bed instead of white bread with jam. You’ll reduce added sugar and gain fiber.


• Try Walnuts: “Walnuts, like cherries, naturally contain melatonin, the hormone that helps regulate your sleep–wake cycle,” says Langhough. If you don’t have the time to make energy balls, toss together a simple trail mix of walnuts, pistachios and dried cherries for some sleep-promoting melatonin.




• Swap in Tart Dried Cherries: While dried cherries have some melatonin, you’ll get an even bigger melatonin kick from tart dried cherries. In addition to adding them to energy balls, they’re fantastic in oatmeal, energy bars and trail mix.

Our Expert Take

The key to feeling energized throughout the day begins with a good night’s sleep. That’s where your bedtime snack comes in. Our Cherry-Cocoa-Pistachio Energy Balls contain a mix of compounds that can help you sleep better tonight for more energy in the morning. Their combination of pistachios, dried cherries and cocoa provides melatonin, tryptophan and antioxidants that have been linked to better sleep. They also have a healthy mix of protein, fat and quality carbs, yet hardly any added sugar, to keep your blood sugar on an even keel, and prevent that groggy feeling in the morning. Plus, they couldn’t be easier to make. Simply throw the ingredients in a food processor and form into bite-size energy balls for a quick, easy and delicious snack. They’ll stay fresh in the freezer for up to three months, so you’ll always have a healthy, energizing late-night snack on hand.