Eating Before Bed: 10 Foods to Help You Sleep Better

Ever heard the saying “you are what you eat”? Well, it turns out what you munch on before bed can make or break your sleep. Should you have ever tossed and turned after a late-night snack, you know how frustrating it feels. But some foods actually help your body wind down instead of keeping you awake. From nuts to tart cherries, these picks could just be the secret to deeper, more restful sleep—should you choose wisely.

Almonds

Should you be struggling to fall asleep, a handful of almonds could be the simple fix you’ve been missing. Packed with healthy fats and magnesium, almonds help calm your nerves and balance blood sugar, easing you into sleep.

Their natural melatonin content also signals your brain it’s time to rest, boosting sleep quality. Studies suggest even small amounts—about an ounce—as a bedtime snack might deepen sleep and reduce insomnia.

Unlike sugary snacks that disrupt rest, almonds provide steady energy without spikes. Their fiber and antioxidants support overall health, making them a smarter choice.

Try chewing slowly to relax your mind, or pair them with warm milk for extra comfort. It’s a tiny change with big rewards for restless nights.

Turkey

Should almonds aren’t your thing, turkey could be the sleep-friendly food you’ve overlooked. Packed with tryptophan, turkey helps your body produce melatonin, the hormone that signals it’s time to wind down.

Plus, its healthy fats and protein intake keep you satisfied without feeling stuffed, making it a smart addition to your evening routine.

Here’s why turkey may be your sleep savior:

1. Tryptophan boost: Converts to melatonin, easing you into deeper sleep.
2. Light yet filling: A small portion curbs midnight cravings without heaviness.
3. Nutrient-rich: Supplies riboflavin and selenium, supporting overall health.
4. Balanced protein: Steadies blood sugar, preventing restless nights.

You don’t need a feast—just a slice or two of roasted turkey with veggies can do the trick.

Pair it with a calming routine, and you’re set for better sleep quality.

Chamomile Tea and Passionflower Tea

Warm, soothing, and packed with sleep-friendly compounds, chamomile tea and passionflower tea can be your allies for a restful night. Chamomile tea contains apigenin, an antioxidant that eases insomnia symptoms by calming your mind. Passionflower tea boosts GABA, a brain chemical that helps promote relaxation. Both are natural remedies that won’t leave you groggy like sleep meds. Sip a cup about 30 minutes before bed to let the calming effects kick in.

Choose herbal or decaf versions to avoid caffeine’s buzz.

Kiwi

Should herbal teas aren’t your thing, kiwi could be the sleep-friendly snack you’ve been missing. Packed with serotonin and antioxidants, this fuzzy fruit helps regulate your sleep cycle and fights inflammation, making it a powerhouse for better sleep quality.

Studies show eating one or two kiwis an hour before bed can improve sleep by speeding up how quickly you drift off and keeping you asleep longer. Here’s why it works:

1. Serotonin Boost: Kiwi’s natural serotonin helps your brain wind down.
2. Antioxidant Power: Fights stress that keeps you awake.
3. Fiber-Rich: Keeps digestion calm so you’re not tossing and turning.
4. Low-Calorie: A light bedtime snack that won’t weigh you down.

Slice it up, enjoy it solo, or pair it with yogurt—it’s a simple trick for deeper rest.

Tart Cherry Juice

You may not consider tart cherry juice as a sleep aid, but it’s packed with melatonin, the hormone that helps regulate your sleep cycle.

Drinking a small glass before bed can improve your sleep quality, helping you wake up feeling more rested.

It’s a simple, natural way to support deeper, longer sleep.

Rich in Melatonin

Because tart cherry juice packs a natural dose of melatonin, it’s a simple yet powerful way to nudge your body toward better sleep. Melatonin is the hormone that tells your brain it’s time to wind down, and tart cherry juice is one of the few foods naturally high in melatonin. Drinking a small glass in the evening can help speed up sleep onset and set you up for better nights.

Here’s how it works:

1. Sip it slowly: A 6-8 oz glass about an hour before bed lets melatonin do its job.
2. Skip the sugar rush: Unlike drinks with a high glycemic index, tart cherry juice won’t spike your blood sugar.
3. Think beyond pills: It’s a natural alternative to sleep aids.
4. Pair it right: Combine it with a calming routine for max effect.

Just don’t overdo it—too much could keep you up!

Improves Sleep Quality

Should you have ever struggled with restless nights, tart cherry juice could be the breakthrough you’re looking for—it doesn’t just help you fall asleep faster but actually improves the quality of your rest. Packed with melatonin, tart cherries naturally boost your sleep-wake cycle, leading to deeper, more revitalizing sleep. The antioxidants in the juice also reduce inflammation, which can ease insomnia and promote better sleep. Drinking 6-8 ounces in the evening has been shown to increase melatonin levels, helping you stay asleep longer and wake up feeling restored.

For a simple fix to sleep troubles, tart cherry juice could be your answer.

Fatty Fish and Walnuts

Sometimes, the simplest path to better sleep starts with what’s on your plate.

Fatty fish like salmon and nutrient-packed walnuts can be transformative for your bedtime routine. Here’s how they work:

1. Fatty fish delivers omega-3 fatty acids, which ease inflammation and lower stress hormones, paving the way for deeper sleep.
2. Walnuts are loaded with melatonin, the hormone that signals your body it’s time to wind down.
3. Their healthy fats keep you satisfied, preventing midnight hunger pangs.
4. Eating them two hours before bed lets their sleep-boosting effects kick in just as you’re ready to doze off.

Pairing these foods with a relaxed evening ritual can turn restless nights into restorative ones.

Your body—and your mood—will thank you.

Dairy Products and Eggs

Dairy products and eggs could just be your ticket to smoother nights in the event you’re struggling with sleep.

Milk, yogurt, and cottage cheese pack tryptophan, an amino acid that helps your body make serotonin, which then turns into melatonin—your sleep-friendly hormone.

A warm glass of milk before bed isn’t just nostalgic; it’s science-backed for better sleep quality.

Eggs are another great choice, loaded with tryptophan and vitamin B6, both nudging your brain toward relaxation.

Plus, dairy with probiotics, like yogurt, supports gut health, which surprisingly ties into how well you rest.

Should hunger pangs wake you up, these foods help stabilize blood sugar, so you stay snoozing.

Just keep portions light—no need for a heavy meal—and let these picks work their magic.

Oatmeal and Bananas

A bowl of oatmeal paired with a banana could be the cozy combo your nighttime routine needs. Both foods work together to boost sleep quality naturally. Here’s why this duo shines:

1. Oatmeal’s slow-digesting carbohydrates keep you full and steady, avoiding late-night hunger pangs.
2. Bananas bring magnesium, easing muscle tension and calming your mind for rest.
3. Melatonin in oats helps regulate your sleep cycle, while bananas add a touch of natural sweetness.
4. Fiber in both prevents digestive issues, so you won’t toss and turn from discomfort.

Eat them 2–3 hours before bed to let your body process them smoothly.

Warm oatmeal feels like a hug, and bananas add creaminess—comfort without the guilt.

Your taste buds and your sleep will thank you.

Popcorn and Sunflower Seeds

You may not consider popcorn or sunflower seeds as sleep aids, but they can actually help you wind down.

The complex carbs in popcorn boost serotonin, while sunflower seeds’ magnesium eases muscle tension.

Both are light enough to avoid discomfort but satisfying enough to keep hunger at bay.

Complex Carbs Boost Serotonin

Some complex carbs, like popcorn and sunflower seeds, can actually help you wind down at night by boosting serotonin—a brain chemical that makes you feel relaxed and sleepy.

Your eating habits play a big role in sleep quality, and these snacks are a smart choice because they’re packed with complex carbohydrates that gently raise serotonin levels. Here’s how they work:

1. Popcorn’s light crunch satisfies cravings without overloading your stomach, making it easier to drift off.
2. Sunflower seeds’ subtle saltiness pairs well with their slow-digesting carbs, keeping blood sugar steady.
3. Serotonin’s calming effect eases your mind, turning off racing thoughts before bed.
4. Magnesium in sunflower seeds doubles down on relaxation, though we’ll save that detail for later.

Stick to small portions to avoid discomfort, and let these carbs guide you toward better sleep.

Magnesium Aids Relaxation

While complex carbs like popcorn and sunflower seeds help boost serotonin for relaxation, they also pack another sleep-friendly nutrient: magnesium. This mineral works quietly to relax your muscles and calm your nervous system, making it easier to drift off. Sunflower seeds, for example, deliver a hefty dose of magnesium—about 325 mg per cup—helping reduce cortisol levels and quiet sleep disturbances. Popcorn, though lighter, still contributes to better sleep quality by easing tension.

Including these snacks before bed can gently nudge your body toward deeper, more restorative sleep.

Light Snack Prevents Discomfort

Since late-night cravings can leave you tossing and turning, choosing the right snack makes all the difference. A light snack like popcorn or sunflower seeds keeps you satisfied without weighing you down, so you can relax and drift off easier.

Here’s why they work:

1. Popcorn’s complex carbs gently boost serotonin, helping you unwind while avoiding a blood sugar crash.
2. Sunflower seeds’ magnesium eases muscle tension, so you’re less likely to wake up restless.
3. Both are easy to digest, so you won’t face digestive discomfort that disrupts your restful night’s sleep.
4. A small portion (think a handful) curbs hunger without overloading your stomach.

Stick to plain or lightly seasoned options—skip the heavy butter or salt—to keep it simple and sleep-friendly.

Cherries and Steel Cut Oats

Should you be seeking a natural way to improve your sleep, cherries and steel cut oats could be your new bedtime allies.

Tart cherries are packed with melatonin, a hormone that regulates your sleep-wake cycle, while steel cut oats contain tryptophan, an amino acid that helps your body produce sleep-inducing serotonin.

Together, they make a powerful bedtime snack. Sipping tart cherry juice or snacking on a handful of cherries can boost your sleep quality, and pairing them with steel cut oats keeps your blood sugar levels steady overnight.

The fiber in oats digests slowly, preventing hunger pangs or sugar crashes that could wake you.

Try warming oats with a splash of cherry juice for a cozy, sleep-friendly treat that’s as delicious as it’s effective.