Is jello a good bedtime snack?

November 25, 2025 •

4 min read

Studies suggest that glycine, an amino acid abundant in gelatin, may improve sleep quality and decrease daytime sleepiness. This fact prompts a critical look at whether jello, a popular gelatin-based dessert, is a good bedtime snack, especially when considering the sugar and artificial additives it often contains.

Quick Summary

This article examines the nutritional profile of jello to determine its suitability as a bedtime snack, weighing the benefits of its gelatin content against the drawbacks of sugar and additives. It explores how these components affect sleep and provides a comparison with healthier late-night snack options.

Key Points

Glycine in Gelatin: Gelatin is rich in the amino acid glycine, which acts as a calming neurotransmitter and may improve sleep quality and reduce daytime fatigue.
Store-Bought Concerns: Commercial jello is typically high in sugar or artificial sweeteners and contains artificial colors, which can negatively affect sleep and overall health.
Low Nutritional Value: Aside from some protein, packaged jello lacks essential nutrients like fiber and minerals, making it an empty-calorie snack.
Glycine Doses: The amount of glycine in commercial jello is far too low to replicate the sleep benefits observed in scientific studies using concentrated glycine supplements.
Healthy Alternatives: Better bedtime snacks include Greek yogurt, nuts, and tart cherry juice, which contain nutrients like magnesium, melatonin, and protein that promote sleep.
Make Your Own: A healthier homemade version can be made with plain gelatin powder and natural fruit juice, eliminating unwanted additives.

The Potential Benefits of Gelatin for Sleep

At the heart of any discussion about jello and sleep is gelatin. Derived from animal collagen, gelatin is a protein rich in certain amino acids, most notably glycine. Scientific research indicates that this amino acid may hold some benefits for sleep, independent of commercial jello products.

The Role of Glycine

Glycine has been shown to act as an inhibitory neurotransmitter, meaning it can help calm the brain and body. Studies have found that taking glycine supplements before bed can improve subjective sleep quality, help individuals fall asleep faster, and reduce next-day fatigue. It is also thought to help lower core body temperature, a process that aids the onset of sleep. The glycine content in pure gelatin is the primary reason for these potential sleep-enhancing effects.

Is Commercial Jello a Reliable Source of Glycine?

While glycine is a promising amino acid for sleep, relying on store-bought jello to deliver a therapeutic dose is not a sound strategy. The amount of gelatin in commercial jello is significantly lower than the doses used in clinical studies. Furthermore, the numerous other ingredients in the packaged mix can counteract any potential benefit. For someone to consume enough gelatin from jello to see a measurable effect, they would also be consuming a concerning amount of sugar or artificial sweeteners.

The Drawbacks of Store-Bought Jello Before Bed

Commercially prepared jello is far from a wholesome snack. Its formulation prioritizes shelf stability and taste over nutritional value, and these ingredients can negatively impact sleep.

High Sugar Content

Regular jello is laden with sugar, with a single serving often containing the equivalent of several teaspoons. Consuming high-sugar foods before bed can cause blood sugar levels to spike and then crash, leading to a restless night. These fluctuations can interfere with the body’s natural sleep cycle and make it more difficult to achieve deep, restorative sleep.

Artificial Additives and Colors

Both regular and sugar-free jello contain a host of artificial colors, flavors, and sweeteners. For example, sugar-free versions often rely on aspartame. There is ongoing debate about the long-term health effects of artificial sweeteners, including their potential impact on gut health, which can indirectly affect sleep patterns. The synthetic dyes and flavors offer no nutritional benefit and are best avoided, especially before sleep.

Lack of Nutritional Value

Aside from its minimal protein content, commercial jello is essentially empty calories. It provides virtually no vitamins, minerals, or fiber. A good bedtime snack should offer sustained energy and nutrients to keep you feeling full and your body functioning properly throughout the night. Jello simply does not fit this profile.

Jello vs. Healthier Bedtime Snacks: A Comparison


Feature	Commercial Jello	Healthier Bedtime Snacks (e.g., yogurt, nuts)
Glycine Content	Minimal amount from gelatin, often outweighed by other ingredients.	Variable. Found in high-protein options like yogurt.
Sugar/Sweeteners	High in added sugar or artificial sweeteners.	Naturally occurring sugar (fruit) or low/no sugar added options.
Fiber	No fiber content.	Excellent sources of dietary fiber (nuts, seeds, fruits).
Magnesium	No significant magnesium.	Often rich in magnesium, which promotes muscle relaxation.
Fat	Fat-free.	Contains healthy fats for satiety (nuts, avocado).
Calorie Density	Low calorie, but empty calories.	Typically a balanced, nutrient-dense calorie source.
Sleep Impact	Potential sleep disruption due to sugar or artificial sweeteners.	Can promote sleep through specific nutrients like tryptophan and magnesium.

Healthier Alternatives for a Late-Night Craving

If you're seeking a simple, low-calorie snack to curb late-night hunger, many healthier options are available that can support, rather than hinder, your sleep.

Greek Yogurt with Berries: Offers protein and calcium, which helps the brain utilize tryptophan to produce melatonin. Berries add natural sweetness and antioxidants.
Handful of Almonds or Walnuts: Excellent sources of melatonin and magnesium, which aid muscle relaxation and regulate the sleep-wake cycle.
Tart Cherry Juice: This drink is a natural source of melatonin and has been shown to improve sleep quality.
Oatmeal: A small bowl of oatmeal can be calming and is a good source of melatonin and magnesium.
Chamomile Tea: A warm, caffeine-free herbal tea can promote relaxation and act as a soothing ritual before bed.

Can You Make a Healthier, Homemade Version?

For those who still enjoy the texture of a gelatin-based dessert, a healthier, homemade version is a viable option. By starting with unflavored gelatin powder, you can control the ingredients and avoid the high sugar, artificial flavors, and colors. Use natural, unsweetened fruit juice for flavor and a touch of honey or maple syrup for a healthier sweetener if desired. This approach allows you to reap any minor benefits from the gelatin while avoiding the harmful additives.

Conclusion: The Final Verdict on Jello as a Bedtime Snack

In conclusion, while the gelatin in jello contains glycine, an amino acid with potential sleep-enhancing properties, store-bought jello is ultimately a poor choice for a bedtime snack. The high sugar content and artificial additives found in commercial versions pose a greater risk of disrupting your sleep than the minuscule amount of beneficial glycine offers. For a restorative night's rest, you are better off choosing nutrient-dense alternatives like yogurt, nuts, or tart cherry juice that actively support healthy sleep patterns. For those still craving that jiggly texture, a homemade version with natural ingredients is a far healthier alternative.

For further reading on how nutrition impacts sleep, consider sources like the Sleep Foundation, which provides comprehensive information on diet and sleep health. Sleep Foundation link

Frequently Asked Questions

Not necessarily. While it avoids sugar, sugar-free versions contain artificial sweeteners like aspartame and other additives that can have their own negative health effects and could potentially impact sleep quality.

Glycine, a major amino acid in gelatin, functions as an inhibitory neurotransmitter that helps calm the mind and body. Studies suggest it can help lower core body temperature and improve sleep efficiency.

While jello is low in calories, it lacks essential nutrients and fiber that promote lasting satiety. Relying on it for weight loss is not recommended. Focusing on whole, nutrient-dense foods is more effective for sustainable weight management.

Consider healthier options like Greek yogurt with berries for protein and calcium, a handful of almonds or walnuts for magnesium and melatonin, or a glass of tart cherry juice.

The amount of gelatin and glycine in a standard serving of Jell-O is likely too low to provide the same benefits as the larger, concentrated doses used in scientific studies. The high sugar content in regular jello would probably counteract any minor benefits.

Yes, consuming high-sugar foods before bed can lead to blood sugar spikes and crashes, which can disturb your sleep cycle and make it harder to fall and stay asleep.

Yes, you can create a healthier version by using unflavored gelatin powder combined with natural, unsweetened fruit juice and avoiding added sugar and artificial colors. This gives you control over the ingredients.