There are plenty of habits and behaviors you can do in the evening to help increase your ability to get a good night’s rest. But eating the best foods for better sleep in the hour or two before bed can also offer meaningful support to the physiological processes that promote deep, restful sleep.
“Food plays a large role in the quality of our sleep,” affirmed Alex Dimitriu, M.D., founder of Menlo Park Psychiatry & Sleep Medicine. While no single snack will knock you out instantly or guarantee a perfectly restful night, research suggests that incorporating foods rich in certain minerals, including tryptophan, magnesium, and calcium, help support your body’s natural process of winding down.
Meet the experts: Alex Dimitriu, M.D., founder of Menlo Park Psychiatry & Sleep Medicine; Kathleen Benson, C.S.S.D., C.P.T., R.D.N., a registered dietitian nutritionist at VNutrition; and Courtney Pelitera, M.S., R.D., C.N.S.C., a registered dietitian at Live It Up.
“These nutrients support sleep physiology,” said Kathleen Benson, C.S.S.D., C.P.T., R.D.N., a registered dietitian nutritionist at VNutrition. “They’re not quick fixes, but they can support healthy rest when paired with consistent sleep-support habits like a calming routine, dimmed lights, and limiting caffeine or alcohol later in the day.”
If you are eating a balanced diet, chances are that you are already consuming some of these nutrients. But if you’re looking to get more of them, they can easily be worked into your evening routine or incorporated into your weekly menu for long-lasting benefits. From a warm mug of tea to a small, satisfying snack that tides you over until morning, here are simple foods (and beverages) that may help you rest easier tonight and wake up feeling more refreshed tomorrow.
Best foods for better sleep
Chamomile tea
Chamomile tea is a familiar sleep aid, especially for those who may struggle with actually staying asleep. “Chamomile has been shown to have effects on the sleep-wake cycle, reducing disruptions in sleep throughout the night,” said Courtney Pelitera, M.S., R.D., C.N.S.C., a registered dietitian at Live It Up. Per her suggestion, drink a mug about an hour before bedtime to help wind down, as it also promotes relaxation.
Whole grains and peanut butter
For something quick, “combine healthy fats and complex carbs for a light snack that’s satisfying but not too filling,” said Benson. She suggested whole-grain crackers, while Dr. Dimitriu suggested a similar alternative in whole-grain toast, with both recommending peanut butter to go along with it.
One of the factors that makes these good snack options, said Dr. Dimitriu, is “the importance of avoiding high sugar foods before bed to avoid reactive hypoglycemia.” Blood sugar can rise when we sleep, and in some people, these fluctuations may interfere with sleep quality. With this snack, the peanut butter provides tryptophan and healthy fats, while the whole grain crackers or toast deliver slow-burning carbohydrates, which can help keep blood sugar stable overnight.
Kiwi
In one clinical study, people who ate two kiwis an hour before bed fell asleep faster and slept longer. The fruit contains melatonin, antioxidants, and folate—all of which the study points out are believed to play an important role in sleep and oxidative stress recovery. And as a bonus, kiwi’s natural sweetness makes it a refreshing, low-effort dessert swap perfect for a late-night snack. More research is needed before you go stocking up, though.
Pumpkin seeds
Pumpkin seeds are tiny powerhouses of magnesium, zinc, and tryptophan. “Magnesium promotes muscle relaxation and reduces nighttime restlessness,” explained Benson, who recommended adding a tablespoon of pumpkin seeds to yogurt or blending them into a smoothie for an easy bedtime snack.
Fatty fish
Fatty fish—such as salmon or trout—are excellent sources of vitamin D and omega-3 fatty acids, both of which are tied to healthy sleep patterns. One study in the Annals of Medicine found that people who ate more fish had higher sleep quality and were less likely to have sleep problems than those who didn’t eat as much.
Fish does tend to be more of a meal than a bedtime snack, but the American Heart Association points out that eating regular portions is “associated with a lower risk for cardiovascular disease,” so this one seems worth incorporating into your diet.
Bananas
Although plenty of people enjoy bananas as part of their morning routine, they can actually be quite beneficial at night. Benson noted that they contain three nutrients—magnesium, potassium, and tryptophan—that support muscle relaxation, help calm the nervous system, and even promote the production of sleep-related hormones.
To mix things up a bit, she suggested pairing a banana with almond butter, as the latter “adds more tryptophan and healthy fats that help support serotonin and melatonin production.”
Almonds
You can also just go straight to the almonds themselves if you want a nutty treat before bed. In addition to tryptophan and healthy fats, almonds are also high in magnesium. Magnesium may play a role in relaxing muscles and regulating sleep, and a small handful of almonds may help curb late-night hunger without feeling heavy.
Tart cherry juice
“Another great beverage to add to a sleep routine is 100% pure tart cherry juice,” Pelitera suggested. “Tart cherry juice contains both magnesium and natural melatonin, which both promote muscle relaxation and sleep.”
Adding just 4-8 ounces of the drink to your nightly routine is all you need—although she recommended adding coconut water or sparkling water to help cut the tartness.
Oatmeal
Another breakfast food-turned-nighttime helper, oatmeal can be beneficial for sleep thanks to its inclusion of magnesium, tryptophan, and a small amount of melatonin. The carbohydrates can be helpful too, as Benson noted carbs may “allow tryptophan to enter the brain more easily,” particularly when paired with protein.
Foods to avoid that could be hurting your sleep
Dr. Dimitriu said anything that might have a negative impact on your blood sugar levels is worth leaving out of your nighttime routine, as it may be hurting your sleep.
“Nighttime blood sugar levels can impact anyone’s sleep quality. Alcohol before bed, or eating sugary, high-glycemic index foods before sleep, can actually have the opposite effect of dropping glucose levels very low at night,” he explained. “The body then responds with cortisol, a sympathetic ‘fight or flight’ response to the low sugar levels, which can induce insomnia, palpitations, or night sweats, in a process known as reactive hypoglycemia.”
Whichever foods or drinks you ultimately decide to go with, Benson recommended keeping portions moderate and incorporating them into a nightly ritual 45-60 minutes ahead of bedtime that your mind and body come to recognize as a sign that things are winding down.
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