What Are the 7 Best Foods to Eat Before Bed for Better Sleep?

Introduction

Did you know that what you eat before bed can significantly affect how well you sleep? The connection between diet and sleep quality is stronger than most people think. In fact, certain foods naturally promote better rest by boosting melatonin and serotonin—two hormones responsible for regulating your sleep cycle.

Whether you’re struggling with falling asleep, waking up at night, or just want to improve overall sleep quality, adding the right foods to your nighttime routine can be a game-changer. Many people unknowingly sabotage their sleep by consuming foods high in sugar or caffeine before bed. But with a few smart choices, you can set yourself up for a restful night.

Best Sleep Products for Nighttime Nutrition

To help you incorporate sleep-promoting foods into your nighttime routine, here are three of the best sleep-supporting products available today. These options are easy to include in your diet and can enhance your results from this article.

1. Moon Juice Dream Dust

A natural adaptogenic blend with calming herbs like ashwagandha and jujube seed, Dream Dust supports restful sleep and relaxation.

Why we picked it:
It blends easily into warm milk or herbal tea, creating a soothing bedtime ritual that supports deep, uninterrupted sleep.

2. Garden of Life MyKind Organics Sleep Well Tablets

This certified pills contains valerian root, passionflower, and melatonin for a fast, natural wind-down.

Why we picked it:
It’s a convenient, clean-label option with no added sugars—perfect for people seeking a fast-acting, holistic sleep aid.

3. Organics Tart Cherry Powder

Rich in natural melatonin and antioxidants, this powder is ideal for adding to smoothies, oatmeal, or bedtime yogurt bowls.

Why we picked it:
Tart cherries are one of the few natural sources of melatonin, and this powder is both potent and easy to use nightly.

Almonds – A Magnesium-Rich Sleep Enhancer

If you’re looking for a simple, nutritious bedtime snack, almonds are one of the top foods you can eat before bed. Packed with essential nutrients, especially magnesium, almonds help relax the muscles and calm the nervous system—key components in falling asleep faster and staying asleep longer.

Why Almonds Are Great for Sleep

• Rich in Magnesium: Just one ounce of almonds contains about 75mg of magnesium, a mineral that has been shown to improve sleep quality, especially for people with insomnia.
• Source of Melatonin: Almonds naturally contain melatonin, the hormone responsible for regulating your internal clock and promoting restful sleep.
• Protein Content: A small protein-rich snack can help maintain stable blood sugar levels overnight and prevent early morning awakenings.

How to Incorporate Almonds Into Your Nighttime Routine

• Eat a handful (about 23 almonds) 30–60 minutes before bed.
• Make almond butter toast on whole-grain bread for a fiber and protein combo.
• Blend into smoothies or add sliced almonds to a bowl of Greek yogurt with tart cherry powder.

Additional Tips

• Choose unsalted, dry-roasted or raw almonds to avoid excess sodium, which can dehydrate and disrupt sleep.
• Pair almonds with complex carbs like oatmeal or banana for a serotonin-boosting combo.

Almonds not only support sleep, but also improve overall heart health and provide a steady energy release. They’re a smart, satisfying snack to wind down your day.

Kiwi – The Surprising Sleep Superfruit

Kiwis might not be the first food that comes to mind when you think of sleep, but this small, fuzzy fruit is surprisingly powerful when it comes to improving sleep quality and duration.

A study published in the Asia Pacific Journal of Clinical Nutrition found that people who ate two kiwis one hour before bed fell asleep faster, slept longer, and had better sleep efficiency.

Why Kiwi Works for Better Sleep

• High in Serotonin: Kiwi contains a high concentration of serotonin, a brain chemical that helps regulate your sleep-wake cycle and enhances feelings of relaxation.
• Natural Source of Antioxidants: It’s rich in vitamin C and carotenoids, which can reduce inflammation and oxidative stress—factors known to disturb sleep.
• Low Calorie, Nutrient Dense: A great alternative to processed snacks that can disrupt digestion and keep you awake.

How to Add Kiwi to Your Bedtime Routine

• Eat 1–2 fresh kiwis 30–60 minutes before sleep.
• Slice into yogurt or cottage cheese for a protein-and-carb combo.
• Blend into a calming smoothie with Greek yogurt and a spoonful of tart cherry powder.

Quick Tips

• Choose ripe kiwis for better taste and maximum nutrient absorption.
• If you’re sensitive to acidity, pair it with a fat source like almond butter to slow digestion and reduce any discomfort.

Tart Cherries – A Natural Source of Melatonin

Tart cherries, particularly the Montmorency variety, are among the best natural sources of melatonin, the hormone responsible for signaling your body that it’s time to sleep. Unlike over-the-counter melatonin supplements, tart cherries support your body’s natural rhythms without disrupting long-term melatonin production.

In a clinical study published in the European Journal of Nutrition, participants who drank tart cherry juice twice daily experienced significantly longer sleep duration and improved sleep efficiency.

Why Tart Cherries Help You Sleep

• Natural Melatonin Boost: Tart cherries contain melatonin and tryptophan, both of which help regulate your sleep-wake cycle.
• Reduces Inflammation: Rich in anthocyanins, tart cherries lower oxidative stress and inflammation, both of which are linked to poor sleep.
• Enhances Sleep Quality: Consuming tart cherry products may reduce nighttime awakenings and improve deep sleep phases.

How to Use Tart Cherries Before Bed

• Drink ½ cup of unsweetened tart cherry juice about an hour before bed.
• Add 1 tbsp of tart cherry powder to a smoothie, yogurt bowl, or warm milk.
• Snack on dried tart cherries, but watch portion sizes due to natural sugars.

Helpful Tips

• Choose unsweetened tart cherry juice or powder to avoid blood sugar spikes.
• Combine with complex carbs (like oats) to boost serotonin production.

Turkey – The Sleep-Inducing Protein Powerhouse

While often associated with Thanksgiving-induced naps, turkey is actually one of the most effective proteins for promoting restful sleep. It’s not just a holiday myth—turkey contains tryptophan, an amino acid known to increase melatonin and serotonin levels in the brain.

Pairing turkey with the right carbohydrates in a small evening meal can help you relax, feel sleepy, and stay asleep longer.

Why Turkey Supports Better Sleep

• High in Tryptophan: A single 3-ounce serving of turkey provides a natural dose of tryptophan, which promotes the production of sleep-inducing hormones.
• Lean Protein Source: Helps stabilize blood sugar and prevent hunger-induced wake-ups during the night.
• Supports Muscle Repair: Its protein content aids recovery and relaxation, especially important after evening workouts or long days.

How to Eat Turkey for Sleep Benefits

• Turkey and hummus wrap in a whole wheat tortilla.
• Lettuce turkey wraps with avocado and sliced tomato.
• Turkey slices with complex carbs, like brown rice or quinoa, for a balanced bedtime meal.

Tips for Best Results

• Avoid processed deli meats—they often contain preservatives and excess sodium that can disrupt sleep.
• Choose organic or pasture-raised turkey for better quality and fewer additives.
• Eat your turkey-based snack or meal 1–2 hours before bed to give your body time to digest.

When incorporated properly, turkey is a satisfying, protein-rich food that helps you drift off naturally and stay in a deeper sleep cycle throughout the night.

Chamomile Tea – The Herbal Sleep Elixir

When it comes to calming your body and mind before bed, few things are as effective and comforting as a warm cup of chamomile tea. Used for centuries as a natural remedy for insomnia and anxiety, chamomile is known for its gentle sedative effects.

Chamomile contains apigenin, an antioxidant that binds to specific receptors in the brain to promote sleepiness and reduce insomnia symptoms.

Why Chamomile Tea Promotes Restful Sleep

• Natural Sedative Effect: Apigenin reduces anxiety and initiates mild sedation, making it easier to fall asleep.
• Caffeine-Free: Unlike green or black tea, chamomile contains no caffeine—ideal for nighttime relaxation.
• Supports Digestion: Helps calm the digestive tract, which can improve sleep for those with bloating, acid reflux, or discomfort.

Best Ways to Enjoy Chamomile Tea Before Bed

• Drink 1 cup of freshly brewed chamomile tea 30–45 minutes before bedtime.
• Add a slice of lemon or a drop of raw honey to enhance flavor and health benefits.
• Pair it with a light snack such as almonds or a kiwi for extra sleep support.

Pro Tips for Maximum Benefit

• Look for organic chamomile tea bags or loose-leaf tea to avoid pesticides.
• Avoid mixing with other herbs like peppermint if you have acid reflux, as it can sometimes trigger symptoms.
• Use a calming nighttime ritual—like sipping tea with soft lighting or quiet reading—to reinforce sleep habits.

Bananas – The Natural Muscle Relaxant

Bananas are more than just a convenient snack—they’re also a gentle, natural sleep aid. Packed with magnesium, potassium, and vitamin B6, bananas help relax muscles, calm nerves, and support your body’s melatonin production.

Eating a banana before bed can reduce nighttime cramping, stabilize your mood, and make it easier to fall asleep and stay asleep.

Why Bananas Help You Sleep

• High in Magnesium and Potassium: These minerals relax overactive muscles and prevent nighttime leg cramps.
• Boosts Melatonin Production: Vitamin B6 in bananas aids in the conversion of tryptophan into serotonin and then into melatonin.
• Stable Source of Carbs: Provides just enough natural sugar to help tryptophan cross the blood-brain barrier for better sleep hormone synthesis.

Ways to Enjoy Bananas Before Bed

• Eat one plain banana as a quick, no-prep snack 30–60 minutes before bed.
• Mash it into warm oatmeal with cinnamon and almond butter.
• Blend into a bedtime smoothie with unsweetened almond milk and tart cherry powder.

Sleep-Friendly Tips

• Choose ripe (but not overripe) bananas for better taste and easier digestion.
• Avoid pairing bananas with sugary toppings or desserts close to bedtime.
• Combine with a small amount of protein or fat (like Greek yogurt or nuts) to prevent blood sugar dips overnight.

Oatmeal – The Comfort Food That Encourages Sleep

Warm, soothing, and filling—oatmeal is a comforting way to end your day and promote a good night’s sleep. While it’s typically thought of as a breakfast food, oatmeal is rich in sleep-promoting nutrients that make it perfect for nighttime as well.

It contains complex carbohydrates, which help your brain absorb tryptophan, a key precursor to serotonin and melatonin. It’s also a source of magnesium, potassium, and B vitamins that support muscle relaxation and nervous system balance.

Why Oatmeal Helps You Sleep

• Complex Carbohydrates: Help the brain produce serotonin, which calms the mind and regulates sleep.
• Natural Melatonin Content: Oats contain small amounts of melatonin, supporting your circadian rhythm.
• Magnesium-Rich: Aids in muscle relaxation and reduces stress-related wakefulness.

How to Enjoy Oatmeal Before Bed

• Make a warm bowl of oats using water or unsweetened almond milk.
• Top with sliced bananas, a spoonful of almond butter, and a sprinkle of cinnamon.
• Add tart cherry powder or dried cherries for an extra melatonin boost.

Best Practices for Sleep-Optimized Oatmeal

• Avoid sweeteners like brown sugar or flavored syrups—opt for natural toppings like fruit or nut butters.
• Keep portion sizes moderate (about ½ to 1 cup cooked oats) to avoid feeling too full.
• Consider using steel-cut or old-fashioned oats for slower digestion and longer-lasting satiety.

Conclusion

When it comes to improving your sleep naturally, what you eat before bed can make a big difference. By incorporating foods that are rich in melatonin, magnesium, tryptophan, and complex carbs, you give your body the building blocks it needs to relax, recover, and rest deeply.

To Recap, the 7 Best Foods to Eat Before Bed Are:

• Almonds – for magnesium and melatonin
• Kiwi – for serotonin and antioxidants
• Tart Cherries – a natural melatonin source
• Turkey – high in tryptophan and protein
• Chamomile Tea – calming and caffeine-free
• Bananas – for muscle relaxation and B vitamins
• Oatmeal – complex carbs and melatonin support

Adding any of these into your nightly routine—even in small, consistent amounts—can lead to better sleep quality over time.

Frequently Asked Questions About the Best Foods to Eat Before Bed

How long before bed should I eat these foods?

Ideally, you should consume sleep-supportive foods about 30 to 60 minutes before bedtime. This gives your body enough time to begin digesting and allows sleep-enhancing compounds like tryptophan and melatonin to start taking effect.

Can eating before bed cause weight gain?

Not necessarily. Late-night eating only contributes to weight gain if you exceed your daily calorie needs or eat heavy, processed foods. Light, nutrient-dense snacks (like a banana or handful of almonds) can support sleep without affecting your weight.

Should I avoid carbs before bed?

No—complex carbohydrates like oatmeal or whole grains actually support sleep. They help tryptophan enter the brain, where it converts to serotonin and melatonin. Just avoid refined carbs and sugar, which can disrupt blood sugar and sleep.

Are there any foods I should avoid before bed?

Yes, steer clear of:

• Caffeine-containing foods/drinks (coffee, dark chocolate, energy drinks)
• Spicy foods (can cause acid reflux or indigestion)
• Alcohol (initial drowsiness followed by disrupted sleep cycles)
• Heavy, fatty meals (can delay digestion and lead to discomfort)

What’s the best quick bedtime snack?

Here are a few simple ideas:

• Banana with almond butter
• Greek yogurt topped with kiwi or tart cherries
• Warm oatmeal with cinnamon and honey
• Chamomile tea with a few almonds on the side

Choosing the right foods at night can make falling and staying asleep much easier—and lead to better mornings.