Are Chickpeas Good Before Bed?

November 3, 2025 •

4 min read

Did you know that chickpeas contain tryptophan, an amino acid linked to sleep regulation? This article explores the science behind chickpeas and slumber, answering whether chickpeas are good before bed and offering practical advice for incorporating them into your nightly routine for better rest.

Quick Summary

Chickpeas contain sleep-promoting tryptophan, magnesium, and vitamin B6, but their high fiber content can cause gas and bloating for some. The key is proper portion control and preparation to avoid discomfort and promote a restful night.

Key Points

Tryptophan Production: Chickpeas provide the amino acid tryptophan, which the body uses to create melatonin, a key hormone for regulating sleep.
Magnesium Boost: Rich in magnesium, chickpeas help relax muscles and calm the nervous system by supporting GABA production, contributing to better sleep quality.
Consider Digestion: Due to their high fiber content, consuming large portions of chickpeas close to bedtime can cause gas and bloating for some individuals.
Preparation Matters: Soaking dried chickpeas, cooking them thoroughly, or opting for hummus can improve digestibility and reduce the risk of discomfort.
Optimal Portion Size: Eating a small, moderate portion of chickpeas as a snack is recommended to get the sleep benefits without overwhelming your digestive system.
Balanced Snacking: Pairing chickpeas with complex carbs can increase tryptophan's effectiveness, making combinations like hummus and whole-grain crackers an ideal bedtime snack.

The Sleep-Promoting Power of Chickpeas

Chickpeas, also known as garbanzo beans, are a powerhouse of plant-based nutrition that can support sleep quality. Their positive effects are largely attributed to several key nutrients that play an integral role in the body's sleep-wake cycle.

Tryptophan, Serotonin, and Melatonin

Chickpeas are a good source of tryptophan, an essential amino acid that the body does not produce on its own. Once consumed, tryptophan is a precursor to several important compounds:

Serotonin: This neurotransmitter helps to regulate mood and promote feelings of relaxation, which are crucial for winding down at the end of the day.
Melatonin: Serotonin is converted into melatonin, the hormone that governs the body's circadian rhythm and signals the onset of sleep. By providing the building blocks for these chemicals, chickpeas can help your body naturally prepare for sleep.

Magnesium for Muscle Relaxation

Magnesium is another vital mineral found in chickpeas that is well-known for its calming effects on the nervous system. Magnesium helps to increase levels of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation and helps quiet the mind. A deficiency in this mineral can be linked to insomnia, making magnesium-rich foods like chickpeas a helpful addition to a sleep-supportive diet.

Vitamin B6 and Complex Carbohydrates

In addition to tryptophan and magnesium, chickpeas contain Vitamin B6, which is necessary for the conversion of tryptophan to melatonin. They also provide complex carbohydrates, which can help increase the availability of tryptophan to the brain, further enhancing its sleep-promoting effects.

Potential Downsides: High Fiber and Digestion

While the high fiber content of chickpeas offers many health benefits, it can be a double-edged sword when consumed close to bedtime. For some individuals, especially those with sensitive digestive systems or irritable bowel syndrome (IBS), the high fiber and oligosaccharides in chickpeas can lead to gastrointestinal problems.

Common Digestive Complaints

Bloating and Gas: The fermentation of oligosaccharides by gut bacteria can produce gas, leading to bloating and discomfort.
Slow Digestion: Chickpeas can be heavy and take time to digest. A large, heavy meal of chickpeas late at night can keep your digestive system active, potentially interfering with sleep.

Tips for Minimizing Discomfort

Soaking and Cooking: Properly soaking dried chickpeas overnight and cooking them thoroughly can significantly improve digestibility.
Start with Small Portions: If you are new to eating chickpeas before bed, start with a small portion to see how your body reacts before increasing the amount.
Use Digestive Herbs: Incorporating digestive-friendly herbs and spices like cumin, fennel, and ginger into your preparation can help mitigate gas and bloating.

Comparison: Chickpeas vs. Other Bedtime Snacks

To put chickpeas in context, here is how they stack up against other common sleep-friendly snacks:


Feature	Chickpeas (e.g., Roasted)	Almonds	Tart Cherry Juice	Yogurt (with berries)
Key Sleep Nutrient	Tryptophan, Magnesium, B6	Magnesium, Melatonin, Tryptophan	Melatonin	Tryptophan, Calcium
Fiber Content	High	Medium-High	Low	Medium (with berries)
Potential Downside	Gas, bloating, indigestion for some	Higher calories, especially if over-snacked	High sugar content in some versions	Added sugar content if flavored
Best Form for Sleep	Roasted in moderation or as hummus	A small handful	Unsweetened	Plain, with fresh fruit

As the table demonstrates, different foods offer varying benefits and potential drawbacks. The best choice depends on individual tolerance and sleep needs.

Conclusion: The Final Word on Chickpeas and Sleep

So, are chickpeas good before bed? For many people, yes, they can be an excellent choice. Their rich nutrient profile, including tryptophan and magnesium, makes them a natural sleep aid. A small portion of roasted chickpeas or a dollop of hummus can provide a satisfying, healthy snack that helps prepare your body for a good night's rest. However, if you are prone to digestive issues, it is essential to consider portion size and preparation methods to avoid discomfort that could disrupt your sleep. As with any dietary change, listen to your body and adjust accordingly. Pairing chickpeas with a calming herbal tea or warm milk can also enhance the effect.

For more information on nutrition and sleep, you can refer to authoritative sources like the Sleep Foundation: https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep.

How to Prepare Chickpeas for Better Sleep

To make chickpeas a more digestion-friendly bedtime snack, consider these preparation methods:

Make your own hummus: Create a simple, homemade hummus with tahini, lemon, and a touch of cumin. This mashed form can be gentler on the stomach than whole beans.
Roast them for a crunchy snack: Lightly roasting chickpeas with a little olive oil and your favorite spices is a popular option. Ensure they are well-cooked to help with digestion.
Combine with other foods: Pairing chickpeas with easy-to-digest items like whole-grain crackers or a small serving of yogurt can balance the meal and ease the digestive load.

By following these simple steps, you can enjoy the sleep-enhancing benefits of chickpeas without the unwanted side effects.

Frequently Asked Questions

Yes, chickpeas contain tryptophan, an amino acid that helps produce the sleep-regulating hormones serotonin and melatonin. Consuming them, especially with complex carbohydrates, can help induce sleepiness.

Yes, hummus is made from chickpeas and is a popular bedtime snack. It provides sleep-enhancing nutrients and is often paired with crackers or vegetables, but should still be eaten in moderation to avoid potential digestive issues.

Chickpeas contain oligosaccharides, a type of sugar that can be difficult for the small intestine to digest. When these reach the colon, gut bacteria ferment them, producing gas and causing bloating.

To improve digestibility, use well-cooked, canned chickpeas or soak dried chickpeas overnight before cooking. Mashing them into hummus or adding digestive herbs like cumin can also help.

Roasted chickpeas are a great option as a bedtime snack, as they provide protein and fiber. Just be mindful of portion size and avoid excessive seasoning, especially salt, which can interrupt sleep.

It's best to consume chickpeas at least 1-2 hours before going to bed. This gives your body enough time to digest them, minimizing the risk of discomfort that could interfere with sleep.

The best snack depends on your personal needs. Alternatives like almonds (high in magnesium/melatonin), warm milk, or tart cherry juice are also recommended for sleep, especially if chickpeas cause you digestive issues.