In fact, the connection between food and sleep is essential, and what you eat before bed can have a significant impact on the quality of your sleep. Although there’s no one-size-fits-all answer to what you should eat foods before bed, there are some foods and practices that may promote better sleep.

Here are some tips to improve your sleep by choosing excellent and healthy foods before bedtime.

The Best Healthy Foods Before Bed


Kiwifruit is rich in antioxidants, including vitamin C and other phytonutrients, which may have a positive impact on overall health and potentially contribute to better sleep.

Kiwi is a good source of folate (vitamin B9), which has been associated with sleep disturbances and mood disorders, so ensuring an adequate intake of folate may indirectly support better sleep.


Some nuts, such as almonds and walnuts, contain small amounts of melatonin, a hormone that plays a key role in regulating the sleep-wake cycle.

Nuts, particularly almonds, cashews, and walnuts, are good sources of magnesium. Magnesium is involved in various physiological processes and calms the nervous system, which can contribute to better sleep.


Popcorn is one of the healthiest methods, as it doesn’t require the addition of oil or butter. Popcorn is a whole grain, which can provide a source of complex carbohydrates. This keeps the snack low in calories and avoids potentially harmful additives found in some microwave popcorn products.


Rice is a complex carbohydrate with a relatively low glycemic index (GI), meaning it is digested more slowly and leads to a gradual increase in blood sugar levels.

A study found that those who regularly ate rice reported better sleep than those who consumed more bread or noodles, suggesting that the type of carbohydrates consumed may play a role in sleep quality.

Tart cherry juice

Tart cherries are known for their high antioxidant content, particularly anthocyanins and quercetin. These antioxidants can help protect your cells from oxidative stress and reduce inflammation.

Some studies suggest that tart cherry juice may have sleep-promoting properties.

Chamomile tea

Chamomile tea is well-known for its sleep-promoting effects. It contains apigenin, an antioxidant that can bind to certain receptors in the brain and promote relaxation. Drinking chamomile tea before bedtime may help improve sleep quality and reduce insomnia symptoms.

Herbal teas

Sipping on a warm beverage like herbal tea with milk can be a soothing and comforting choice for those moments when you’re feeling thirsty but still want a little something before bedtime. This combination not only helps quench your thirst but can also have a calming effect and provide a mild sense of satiety.


Bananas are an excellent source of potassium, a mineral that plays a crucial role in regulating fluid balance and muscle contractions.

Consuming foods rich in tryptophan, like banana peels, can potentially aid in improving sleep quality.

Sleep-enhancing foods and drinks

Some sleep-enhancing foods and drinks that you might consider consuming before bedtime include:

  • Herbal teas like chamomile or valerian
  • Warm milk (dairy or plant-based) with a small amount of honey
  • Foods rich in tryptophan, such as turkey, bananas, and nuts
  • Whole grains and complex carbohydrates
  • Foods high in magnesium, like leafy greens, nuts, and seeds

Avoid Heavy and Spicy Foods

Foods that are heavy or spicy can lead to indigestion and discomfort, making it difficult to fall asleep. Avoid large meals, high-fat dishes, and spicy foods in the hours leading up to bedtime.


Foods before bed, especially when they consist of healthy food choices, are not necessarily a problem for most people. However, eating food at night a regular habit with unhealthy or inappropriate food choices can indeed lead to a variety of issues, including weight gain, disrupted sleep, and reflux symptoms.


Dec 25, 2023
What Is The Ayurvedic Diet And How Does It Work?

The Ayurvedic diet is deeply rooted in Ayurvedic medicine, an ancient holistic healing system originating from India. It emphasizes the[...]

Dec 07, 2023
Anti-Inflammatory Foods: Foods That Combat Inflammation

Studies suggest that Anti-Inflammatory foods like fruits, vegetables, nuts, seeds, olive oil, dark chocolate, and whole grains can help reduce[...]

Dec 01, 2023
High-Fat Foods: Nutrient-Rich Fat Sources You Should Embrace

Healthy high-fat foods are a crucial macronutrient with multifaceted roles in maintaining our health. They serve various essential functions, from[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional