Sleep & Nutrition

 

5 Foods That Help You Sleep Better (And 3 to Avoid Before Bed)

Tossing and turning at night? While your screen time and stress levels play a huge role, what you eat in the hours before bed can also be a major sleep saboteur—or your greatest ally. You can't fix your sleep with food alone, but certain dietary choices can significantly support your body's natural wind-down process.

Let's explore the science behind foods that can promote restful sleep and the ones you might want to skip for a better night's rest.

How Can Food Affect Sleep?

Certain foods contain nutrients and compounds that influence sleep-regulating hormones like melatonin and serotonin. They can also help stabilize blood sugar throughout the night, preventing disruptive energy crashes or spikes.

The goal isn't to eat a huge meal right before bed but to consider a light, smart snack if you're feeling hungry in the evening.

5 Foods to Help You Sleep

1. Kiwi

This fuzzy fruit is a sleep powerhouse. Kiwis are rich in serotonin and antioxidants. Studies have shown that eating two kiwis one hour before bed can help you fall asleep faster and stay asleep longer.

2. Tart Cherry Juice

Tart cherries are one of the few natural food sources of melatonin, the hormone that directly regulates your sleep-wake cycle. A small glass of tart cherry juice in the evening may improve sleep quality and duration.

3. Almonds and Walnuts

These nuts are excellent sources of magnesium, a mineral essential for deep, restorative sleep. They also contain melatonin. A small handful is all you need.

4. Fatty Fish

Salmon, tuna, and mackerel are rich in vitamin D and omega-3 fatty acids, both of which play a role in regulating serotonin. This combination has been linked to better sleep quality.

5. Herbal Tea (Chamomile, Passionflower)

A warm cup of caffeine-free herbal tea is a classic bedtime ritual for a reason. Chamomile contains antioxidants that may promote relaxation and sleepiness.

3 Foods to Avoid Before Bed

1. Caffeine (Coffee, Dark Chocolate, Soda)

This one seems obvious, but caffeine can linger in your system for hours. Avoid it at least 6-8 hours before you plan to sleep.

2. High-Sugar Foods and Refined Carbs

Candy, sugary cereals, and white bread can cause a rapid spike and then a crash in your blood sugar. This rollercoaster can disrupt your ability to fall and stay asleep.

3. Heavy, Fatty, or Spicy Foods

A large, rich meal forces your digestive system to work overtime when it should be slowing down. This can lead to discomfort, indigestion, and heartburn, making it very difficult to sleep soundly.

The Bottom Line

Think of your evening snack as a tool to support your sleep, not a magic solution. Pairing these sleep-friendly foods with other good habits—like a consistent bedtime, a dark room, and limiting screens—is the most effective strategy for achieving the restful sleep your body needs to thrive.

---

Important Disclaimer

The information presented in this article on [Young Marc Blog] is for informational and educational purposes only. It is based on my personal research and interpretation of publicly available health information.

• I am not a doctor, dietitian, or certified nutritionist.
• This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
• Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition like chronic insomnia.
• Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

For more details, please read our full Disclaimer.