Best Foods to Eat Before Bed for Better Sleep

Getting good sleep is just as important as eating well and exercising. What you eat before bed can affect how quickly you fall asleep and how well you rest through the night. Some foods contain nutrients that support relaxation and help your body produce sleep-inducing hormones. Instead of reaching for snacks that might keep you awake, choosing the right foods can make a difference.

1. Bananas

Bananas are a natural source of magnesium and potassium, both of which help relax muscles and calm the body. They also contain tryptophan, an amino acid that the body converts into serotonin and melatonin—hormones that regulate sleep. Eating a banana before bed can help you unwind and feel more at ease as you prepare for rest.

2. Almonds

Almonds are packed with magnesium, which plays a role in reducing stress and improving sleep quality. Magnesium helps regulate neurotransmitters that promote relaxation, making it easier to fall asleep. A small handful of almonds before bed can be a good way to support a restful night.

3. Warm Milk

Drinking warm milk before bed is a traditional remedy for better sleep. Milk contains tryptophan, which encourages the production of melatonin. The warmth of the milk can also have a soothing effect, making it a comforting bedtime drink.

4. Oatmeal

Oatmeal isn’t just for breakfast—it can also be a good choice before bed. It contains complex carbohydrates that help increase the availability of tryptophan in the brain. Oats are also a natural source of melatonin, which supports the body’s sleep cycle. A small bowl of oatmeal with a little honey can be a calming evening snack.

5. Turkey

Turkey is well-known for making people feel sleepy, and that’s because it contains tryptophan. Eating a small portion of turkey before bed can help boost melatonin levels, making it easier to fall asleep. Pairing turkey with whole-grain crackers or a slice of whole-wheat bread can enhance its effects.

6. Cherries

Cherries, especially tart cherries, are one of the few natural sources of melatonin. Drinking tart cherry juice or eating fresh cherries in the evening may help improve sleep duration and quality. If fresh cherries aren’t available, unsweetened tart cherry juice is a good alternative.

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7. Walnuts

Walnuts contain melatonin, tryptophan, and healthy fats that support brain function and relaxation. Their natural sleep-supporting properties make them a good bedtime snack. A small portion of walnuts can help keep hunger away while also promoting restfulness.

8. Kiwi

Kiwi is a great choice for those who struggle with falling asleep. It is rich in antioxidants and serotonin, both of which play a role in promoting relaxation. Some studies suggest that eating kiwi before bed can help people fall asleep faster and stay asleep longer.

9. Greek Yogurt

Greek yogurt is another good source of tryptophan, which helps in the production of melatonin and serotonin. The protein in Greek yogurt also supports muscle repair during sleep. Choosing plain Greek yogurt and adding a drizzle of honey or some fruit can make for a delicious and sleep-friendly snack.

10. Herbal Teas

Certain herbal teas, like chamomile and valerian root tea, have calming properties. Chamomile contains antioxidants that may promote relaxation, while valerian root has been used for centuries to support better sleep. Drinking a warm cup of herbal tea before bed can help signal to your body that it’s time to wind down.

11. Pumpkin Seeds

Pumpkin seeds are packed with magnesium and tryptophan, both of which support relaxation. They also contain zinc, which helps convert tryptophan into serotonin. A small handful of pumpkin seeds in the evening can be a good way to prepare for sleep.

12. Cottage Cheese

Cottage cheese is a source of casein protein, which helps prevent muscle breakdown during the night. It also contains tryptophan, making it a sleep-friendly food choice. Pairing cottage cheese with some fruit or nuts can create a well-balanced snack that keeps you full while supporting rest.

13. Dark Chocolate

Dark chocolate contains serotonin, which has calming effects on the brain. However, it’s best to choose dark chocolate with low caffeine content, as too much caffeine can interfere with sleep. A small piece of dark chocolate in the evening can be a satisfying treat without disrupting rest.

14. Rice

White rice has a high glycemic index, which can help increase tryptophan levels in the brain. This may lead to better sleep quality, especially when eaten a few hours before bed. Pairing rice with a source of protein like fish or chicken can make it even more effective.

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15. Hummus

Hummus, made from chickpeas, is another good source of tryptophan. It provides steady energy without causing blood sugar spikes, which can be helpful in preventing nighttime wake-ups. A small serving of hummus with whole-grain crackers or vegetables can be a nutritious evening snack.

16. Avocado

Avocados contain magnesium and healthy fats that promote relaxation. They also support brain function and overall well-being. Adding a small portion of avocado to a bedtime meal or snack can contribute to better sleep.

17. Fish

Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids and vitamin D, both of which support serotonin production. Eating fish for dinner or as a small snack before bed may help improve sleep quality.

Foods to Avoid Before Bed

While some foods can help with sleep, others can make it harder to rest. Spicy foods, heavy meals, and caffeine-rich drinks should be avoided close to bedtime. These can cause discomfort, acid reflux, or increased alertness, making it more difficult to fall asleep.

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