The 8 Best (and 4 Worst) Things to Eat and Drink Before Bed

A good night’s rest is one of the most important things you can do for your health. But many people don’t get enough quality sleep every night.  

When you don’t sleep well, you’ll likely feel the impact the next day. But there are also long-term effects from a lack of sleep, which have been associated with many health problems, including heart disease, diabetes, and dementia.

You’re probably familiar with some ways to get better sleep — like keeping your room dark and cool, avoiding screens before bedtime, and trying a stress-lowering activity. Did you know that what you eat and drink before bed can also make a difference in sleep quality? If you’re feeling hungry around bedtime, read on to see some suggestions for healthy nighttime snacks.

Is it bad to eat before bed?

For many people, eating right before bed may not be the best idea for quality sleep. This is especially if it’s a big meal. 

Eating a light meal 2 to 3 hours before bedtime gives your body enough time to digest and get ready for sleep, according to the National Sleep Foundation. But a heavy meal or high-calorie snack at night might confuse your system and throw off your sleep. 

Other potential effects of eating before bed include:

• Stomach discomfort

• Weight gain

• Elevated cholesterol and blood sugar levels

A small study of healthy adults suggests that eating closer to bedtime is linked to poorer sleep quality in both men and women.

Are there advantages to eating before bed?

Some research suggests that a small, nutrient-dense snack that’s low in calories before bed might help you:

• Fall asleep faster and stay asleep longer

• Stabilize your blood sugar levels 

• Build muscle 

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• How often should you eat? A lot comes down to individual preference. Here’s what research shows about spacing out your meals. 

• Craving a late-night snack? These nutrient-dense snacks are great options if you’re feeling hungry before bedtime.

• All about mindful eating: Taking a nonjudgmental approach to eating can help make food joyful rather than stressful.

That said, it’s not necessary to eat or drink anything for a good night’s sleep. But if you feel hungry at night, being strategic with your food and drink choices can help promote better sleep and overall health.

How long before bed should you stop eating?

There’s no hard rule about when to stop eating before bed. But, in general, most experts recommend avoiding large, heavy meals a few hours before lying down. This is especially true for people with a history of indigestion or GERD (gastroesophageal reflux disease), since lying down soon after eating makes it easier for stomach acid to flow backward into your esophagus. 

Similar to how people like different foods, people have different ideas and preferences about how often and when to eat. Work schedules, life commitments, activity levels, and health needs all influence when and how often you eat. The best advice is to listen to your body to determine what works best for you. That said, let’s review which nighttime foods may put you in a position to get a good night’s sleep.

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What should you eat before bed?

The best food and drink choices are those that naturally contain hormones and chemicals involved in our sleep-wake cycle or circadian rhythm. These include foods rich in:

• Melatonin, a hormone that regulates our sleep-wake patterns 

• Serotonin, a chemical in the brain with many roles, including improving mood and sleep

• Tryptophan, an essential amino acid that helps make serotonin and melatonin

Below is a list of eight food and drink options you can try.

1. Turkey and chicken

You might have heard of (or even experienced) a “turkey coma” after indulging in a big holiday dinner. While there are other reasons such dinners contribute to postmeal fatigue — think foods high in carbs and fat — turkey also happens to be a good source of tryptophan.

While turkey is one of the most well-known sources of tryptophan, chicken actually contains a bit more. A 3 oz chicken breast has about 310 mg of tryptophan compared to 244 mg in a 3 oz portion of turkey breast.

2. Whole grains

Many whole grains are good sources of tryptophan. Some examples include:

• Oatmeal: One cup of oatmeal contains 147 mg of tryptophan.

• Certain whole-grain cereals: Whole-grain cereals, including bran and wheat-based cereals, contain between 25 mg and 113 mg of tryptophan. 

• Ancient grains: Bulgur, quinoa, and teff are some of many ancient grains that are also rich sources of tryptophan.

3. Cherries (or cherry juice)

Cherries and cherry juice contain melatonin, serotonin, and a number of phytochemicals (plant compounds) that help lower inflammation.

In one small trial of 20 participants, half drank a glass of concentrated Montgomery cherry juice twice a day, while the other half had a different fruit-flavored drink. After 1 week, the group that drank cherry juice had higher levels of melatonin-based compounds than those who didn’t. People in this group also reported sleeping better and longer than those who drank regular fruit juice.  

But keep in mind: Even unsweetened varieties (100% tart cherry juice) still contain nearly 25 g of natural sugar. So if you’re trying to limit your sugar intake, this option may not be best for you.

4. Kiwifruit

Kiwifruit contains serotonin and tryptophan. According to a small study, eating two kiwis shortly before bedtime increases serotonin levels, while also improving sleep quality and total sleep time. Kiwi is also a high-fiber fruit, which can help keep your blood sugar from rising too high.

5. Seafood

Fatty fish — like tuna, salmon, and cod — is a source of the omega-3 fatty acids DHA and EPA, which are known to: 

• Lower inflammation

• Improve brain function

• Benefit heart health 

Research with both children and adults suggests that a higher intake of fish is linked to better sleep quality. Seafood is also an excellent source of selenium, an antioxidant associated with lower inflammation. A large population-based study observed that those with a lower selenium intake had shorter sleep cycles compared to those who consumed more of the nutrient.

6. Dairy products

You’ve probably heard that a warm glass of milk before bed may help with getting a good night’s rest. This may hold true for many people because milk and other dairy products are good sources of tryptophan and other nutrients that help make serotonin and melatonin. These include: 

• Calcium 

• Magnesium

• Zinc 

• Vitamin B6

Some research has also linked improved sleep to probiotic yogurt and fermented dairy, like kefir.

7. Nuts and seeds

Certain tree nuts — like pistachios and walnuts — may be helpful for improving sleep because of their melatonin content. Similarly, pumpkin seeds, sesame seeds, and sunflower seeds are thought to promote better sleep because of their tryptophan content. 

Adding a ¼ cup of nuts or seeds to a cup of yogurt before bedtime may be helpful if you have trouble falling asleep.

8. Eggs

This high-protein animal food is a natural source of melatonin. Egg whites are also rich in  tryptophan. Apart from eating fruit and meat daily, egg consumption was also positively related to sleep quality in older adults in China. In other words, participants who ate eggs every day reported better sleep. 

Eggs are also one of the richest sources of choline — a nutrient that helps the brain regulate mood, memory, and muscle control. And this might help symptoms of sleep apnea.

Foods and drinks that are bad for sleep

Just as some foods can help ease your body into a calm, relaxed state, others can stimulate it or cause disruptions in how well you sleep. Here are some of the most common foods and drinks that may keep you from getting a good night’s rest.

1. Alcohol

While it’s common to think of alcohol as a sedative that can help you sleep, in reality, the effect is opposite. This is especially true when it comes to heavy drinking. Alcohol may shorten the time to get to sleep in some people, but the quality of sleep throughout the night is impacted. 

Alcohol consumption — even in small to moderate amounts — is associated with:

• Low REM sleep 

• Increased time spent awake

• Difficulty staying asleep throughout the night

2. Caffeine

Coffee and caffeine have many health benefits, including improving alertness. But feeling alert is not a great quality when you’re trying to prepare to get some sleep. 

Caffeine stimulates the central nervous system, which increases brain activity. This can help with cognition and energy levels. But high levels have been associated with poor sleep quality as well as inadequate sleep time.  

While caffeine can interfere with sleep, keep in mind that everyone tolerates it differently and there are some potential positive benefits of caffeine. The best guidance is to enjoy caffeine at least 6 hours before bedtime to minimize sleep disruptions. Keep in mind that caffeine is in many products, including coffee, tea, cocoa, and a variety of energy drinks and bars.

3. Sugar-sweetened beverages

A recent review of studies found an association between drinking sugar-sweetened beverages and a shorter sleep duration in both children and adults. While sugary drinks don’t cause sleep disruptions, researchers felt there was a strong enough link to call for additional research.

Cutting back on sugar in general is good for your overall health.

4. Spicy foods

Spicy foods can cause heartburn and acid reflux, which can be aggravated by lying down. Stomach acid can work its way back up, causing pain and discomfort in your esophagus. 

According to two recent studies, people with GERD often experienced poor sleep quality, shorter sleep duration, and issues with anxiety and depression. So adding spicy food or other foods that aggravate the condition is probably not a good idea.

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Written by:

Laura M. Ali, MS, RDN, LDN

Laura is an award-winning registered dietitian and certified culinary nutritionist with over 30 years of experience. She spent the first half of her career working in clinical nutrition, helping clients manage their health through diet.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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