The 8 Best (and 4 Worst) Things to Eat and Drink Before Bed
Key takeaways:
What we eat and drink — as well as when and how much — may help or hurt our ability to get a good night’s sleep.
Some foods naturally contain hormones that help with our sleep-wake cycle, or nutrients that help release these hormones. Examples include turkey, soybeans, and kiwi fruit.
Other foods and drinks may worsen sleep if you consume them before bed. Common offenders are alcohol, caffeine, and spicy foods.
Table of contents
A good night’s rest is one of the most important things you can do for your health. But many of us don’t get enough of the shut-eye we need.
The immediate effects of not getting enough sleep can impact your quality of life. But long-term lack of sleep has been associated with many health problems, including heart disease, diabetes, and dementia.
And while 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 — what you eat and drink before bed might also make a difference in sleep quality.
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Best foods and drinks to have 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 post-meal 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.
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3. Cherries (or tart cherry juice)
Tart cherries and tart 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 one week, the group that drank cherry juice had higher levels of melatonin-based compounds than those who did not. 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. Kiwi fruit
Kiwi fruit contains serotonin and tryptophan. According to a small study, eating two kiwi fruits 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
Offer heart health benefits
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:
Magnesium
Zinc
Vitamin B6
Some research has also linked probiotic yogurt and fermented dairy, like kefir, to reported better quality sleep.
7. Nuts and seeds
Certain tree nuts — like pistachios and walnuts — may be helpful for improving our 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 our brain regulate our mood, memory, and muscle control — which might potentially 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 — especially in heavy drinkers. 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 maintaining sleep during the night
The effects of alcohol on sleep are similar regardless of age and sex.
2. Caffeine
Often used to improve alertness and wake up, caffeine can have negative effects on sleep. It is found in coffee, tea, cocoa, and a variety of energy drinks and bars.
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 your sources of caffeine at least 6 hours before bedtime to minimize sleep disruptions.
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 do not 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 gastroesophageal reflux disease (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.
Is it bad to eat before bed?
For many people, eating right before bed may not be the best idea for healthy sleep — especially if it’s a big meal.
According to the National Sleep Foundation, eating a light meal a few hours before bedtime allows enough time for it to be digested and tells your body that it's time to get ready for sleep. 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
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 new research available indicates a small, nutrient-dense snack before bed might help you:
Fall asleep faster and stay asleep longer
Stabilize your blood sugar levels
Build muscle
That said, it’s not necessary to eat or drink anything for a good night’s sleep. But if you find yourself 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?
While there is no hard and fast rule about when to stop eating before bed, in general it is recommended to avoid large, heavy meals a few hours before lying down. This is especially true for people with a history of indigestion or GERD.
More research is needed to help us understand how meal timing and eating different foods affect our sleep. But the best advice is to listen to your body to determine what works best for you.
The bottom line
Getting enough sleep is critical for your overall health. Apart from the many factors that can affect sleep, adjusting what and how you eat may help. This means eating plenty of fruits and vegetables, as well as whole grains, lean protein, and healthy fats to keep you satisfied and energized throughout the day. Avoiding heavy meals, or culprits like alcohol, caffeine, and spicy food can also make you more likely to get better sleep.
If you still have difficulty getting restful sleep, talk with your healthcare provider to rule out medical conditions that may interfere with your sleep.
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References
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