A no-bake bedtime snack that calms your nervous system and actually helps you stay asleep.
Looking for a nighttime snack that actually helps you sleep? These no-bake peanut butter bites are packed with calming ingredients that support your nervous system, promote natural melatonin production, and keep blood sugar stable. Inspired by the favorite peanut butter cup "Reese’s" — but with actual nutrients that help you stay asleep — they take less than 10 minutes to prep and are perfect to keep stocked in your freezer all week.
Every ingredient in this snack has a purpose. Here’s what each one does to help you wind down naturally:
- Greek Yogurt – High in protein and calcium to promote natural melatonin production
- Peanut Butter – Rich in healthy fats and tryptophan to help you stay asleep longer
- Sea Salt – Supports adrenal health and keeps blood sugar stable
- Honey – Adds gentle sweetness without a blood sugar crash; supports natural rhythms
- Vanilla – Naturally calming and signals to your brain that it's time to slow down
- Dark Chocolate (optional) – Rich in magnesium and supports serotonin, your feel-good, sleep-supportive brain chemical
- Ashwagandha (optional) – Helps lower cortisol and bring your nervous system back into balance after stress
- These nutrients work together to create a calming, sleep-supportive snack you’ll want to keep on hand all week.
If a peanut butter cup and a frozen yogurt bar had a baby, it would be this. The creamy texture of Greek yogurt, the rich saltiness of peanut butter, and just a hint of sweetness and vanilla make each bite feel like a treat. Add dark chocolate chips on top and it becomes an indulgent-but-functional sleep snack you’ll actually crave.
These bites are no-bake and super fast to prep. Mix, pour, and freeze — that’s it. They store well in the freezer for weeks, but odds are you’ll finish them long before that. Enjoy one or two 1–2 hours before bed to help your body calm down and prep for deep sleep. Great for winding down after a stressful day or paired with your evening cup of Skin Glow Tea.
WHY YOU'LL LOVE THIS SNACK:
- Protein-rich and supports melatonin production
- Naturally calming with healthy fats
- Blood sugar-friendly
- No oven, no fuss
- Tastes like dessert — works like a sleep tool
HOW TO MAKE IT: Peanut Butter Protein Freezer Bites
Ingredients:
- 1 cup organic Greek yogurt
- ½ cup organic peanut butter
- 1.5 tbsp honey
- Splash of vanilla extract
- Pinch of sea salt
- Optional: dark chocolate chips + ½ tsp ashwagandha
Instructions: If using dark chocolate chips, you have two options: melt the chocolate and pour it on top of the filled molds for a smoother finish, or simply fold the chips into the mixture or sprinkle them on top before freezing.
- In a mixing bowl, combine all ingredients and stir until smooth.
- Pour into silicone molds or mini muffin tins.
- Top with optional chocolate chips or a sprinkle of sea salt.
- Freeze for a few hours or overnight.
- Store in a sealed freezer-safe container. Makes ~24 mini bites.
PAIR IT WITH: This snack works on its own — but if you’re in the mood to stack your sleep support, here are two simple add-ons that don’t take much time:
- Skin Glow Tea: Sip this calming, floral blend with your bites to support hydration, hormone balance, and an easier wind-down.
- Calm Vibes Magnesium Body Butter: Then follow up with Calm Vibes as the final step in your full 20-minute calming bedtime routine. Massage a small amount into the soles of your feet, underarms, neck & shoulders, or anywhere else you're holding tension or need a boost of hydration — this is your cue to fully unwind and help your body shift into sleep mode.
READY TO WIND DOWN? This freezer snack is your first step — but it works even better when paired with a simple wind-down routine that calms your body and mind in just 20 minutes.
Want the exact bedtime routine I used to finally fall asleep faster and stay asleep longer — without melatonin or meds?
👉 Download my Free 20-Minute Wind-Down Guide and start tonight.
Get the Free Bedtime Guide →HERE