What are the best foods to eat before bed for better sleep? What should you avoid? Discover the surprising links between diet and nighttime rest, plus 15 pro-sleep snacks.

The Link Between Diet and Sleep

When it comes to good health, factors like diet, physical activity, stress, and sleep are all interconnected. It’s no surprise then that what you eat can impact your nighttime rest. While your overall daily diet may play a role, your best chance to snack your way to better sleep is in the hours just before bedtime.

The foods you consume in the evening can make the difference between fitful and restful sleep. The key lies in the specific nutrients and compounds found in certain foods. For example, a 2016 study found that blood levels of micronutrients like magnesium, iron, and zinc were linked to longer sleep duration. Omega-3 fatty acids, as shown in a 2021 study, can also reduce the time it takes to fall asleep. Higher-protein diets may contribute to improved sleep quality, according to research from 2016.

What about foods that can disrupt sleep? Caffeine-containing beverages like coffee and energy drinks are obvious culprits, but spicy, acidic, and sugary foods can also cause problems. A 2020 study found that a high-glycemic index diet, or one high in sugar, is linked to a higher risk of insomnia. The sharp blood sugar spike and subsequent crash can disrupt sleep hormones.

15 Bedtime Snacks to Promote Better Sleep

When hunger strikes at night, these 15 pro-sleep snacks can help you drift off more easily:

1. Tart cherry juice smoothie
2. Smoked salmon cream cheese rollups
3. Whole grain toast with peanut butter
4. Blueberry-almond oatmeal
5. Tuna cucumber bites
6. Kiwi slices
7. Cottage cheese with berries
8. Greek yogurt with honey and nuts
9. Hummus with carrot and cucumber sticks
10. Herbal tea and a small square of dark chocolate
11. Apple slices with cinnamon and almond butter
12. Edamame
13. Hard-boiled egg with whole grain crackers
14. Banana with a sprinkle of cinnamon
15. Roasted chickpeas

The Importance of Timing

It’s worth noting that the timing of your bedtime snack is also crucial. Eating too close to bedtime, even with healthy choices, can backfire. “Do your best to avoid eating close to bedtime,” says Rebecca Robbins, PhD, sleep expert for Oura sleep tracking devices. Robbins recommends finishing a snack at least one hour before hitting the hay.

Snacks to Avoid Before Bed

Just as some foods can promote better sleep, others can disrupt it. In addition to obvious culprits like coffee and energy drinks, be wary of the following before bed:

• Spicy or acidic foods that can cause indigestion or acid reflux
• Sugary treats that can spike and crash blood sugar levels

The Bottom Line

Eating the right foods, or the right combination of foods, in the hours before bed can make a significant difference in the quality of your sleep. Focus on nutrient-dense, sleep-promoting options like tart cherry juice, salmon, oats, and kiwi. And be sure to time your snacks wisely, finishing them at least an hour before you hit the hay. With a little strategic snacking, you’ll be on your way to more restorative slumber.

FAQs

What are the best foods to eat before bed for better sleep?

Some of the best bedtime snacks include tart cherry juice, smoked salmon, whole grain toast with peanut butter, blueberry-almond oatmeal, and kiwi slices. These foods contain nutrients like tryptophan, magnesium, and omega-3s that can help promote relaxation and sleep.

What foods should I avoid before bed?

Foods to avoid before bed include caffeinated beverages like coffee and energy drinks, spicy or acidic foods that can cause indigestion, and sugary treats that can spike and crash blood sugar levels. These can all disrupt sleep quality.

How soon before bed should I eat a snack?

It’s best to finish your bedtime snack at least one hour before you climb into bed. Eating too close to bedtime, even with healthy choices, can backfire and interfere with sleep.

Conclusion

With a little strategic snacking, you can set yourself up for a better night’s sleep. Focus on nutrient-dense, sleep-promoting foods like tart cherry juice, salmon, oats, and kiwi, and be mindful of your timing, finishing snacks at least an hour before bed. Avoid disruptive choices like caffeine, spicy foods, and sugary treats. By making smart snacking choices, you’ll be on your way to more restorative slumber.