The 9 Best Foods and Drinks to Enjoy Before Bed for Restful Sleep

It’s no secret that getting a good night’s sleep is crucial for your overall well-being. But sometimes, despite being tired, falling asleep and staying asleep can be a challenge. While many factors affect sleep quality, what you eat and drink before bed can play a big role in helping you drift off into a restful slumber.

In this blog, we’ll explore the best foods and drinks you can enjoy before bed to improve the quality of your sleep. These choices can support a relaxing bedtime routine, promote deep sleep, and ensure you wake up feeling refreshed. Whether you’re craving a snack or a warm drink, these options are scientifically proven to help you sleep better. Let’s dive in!

1. Oats: The Sleep-Inducing Superfood

If you’ve ever had a bowl of porridge before bed, you might have noticed it made you feel cosy and relaxed. Oats are packed with melatonin, a hormone that helps regulate your sleep-wake cycle.

Why It Helps:

• Rich in Melatonin: Oats naturally contain melatonin, which can help signal to your brain that it’s time to sleep.
• Complex Carbs: The complex carbohydrates in oats help increase serotonin levels, which promotes relaxation and sleep.

How to Enjoy It:

• Classic Porridge: Make a bowl of porridge with your choice of milk (dairy or non-dairy). Add a sprinkle of cinnamon or a drizzle of honey for extra flavour.
• Oatmeal with Almonds: Top your oats with almonds, which contain magnesium, another nutrient that helps with muscle relaxation and sleep.

Tip: Keep your portion moderate—too much food before bed can leave you feeling sluggish rather than relaxed.

2. Kiwi: The Sleep-Boosting Fruit

Kiwi is not only delicious, but it’s also packed with antioxidants and serotonin—both of which can help you fall asleep faster and enjoy a deeper sleep.

Why It Helps:

• High in Antioxidants: Kiwi contains antioxidants that protect against oxidative stress, which can disrupt sleep.
• Boosts Serotonin Levels: Kiwi is rich in serotonin, a neurotransmitter that plays a key role in sleep regulation.

How to Enjoy It:

• Kiwi on Its Own: Simply slice up a kiwi and enjoy as a light pre-bed snack.
• Kiwi with Yogurt: Pair it with a small bowl of natural yogurt for added protein and probiotics that promote gut health.

Tip: Eat one or two kiwis about an hour before bed to experience the sleep-enhancing benefits.

3. Almonds: The Nutty Relaxer

Almonds are packed with magnesium, a mineral that plays a key role in muscle relaxation and sleep regulation. They’re a great option for a healthy, sleep-friendly snack.

Why It Helps:

• Rich in Magnesium: Magnesium helps regulate melatonin levels, supporting better sleep and muscle relaxation.
• Healthy Fats: The healthy fats in almonds help to keep you full, preventing hunger from disturbing your sleep.

How to Enjoy It:

• Almonds on Their Own: A small handful of raw or roasted almonds makes a great light snack before bed.
• Almond Butter Toast: Spread almond butter on a slice of whole-grain toast for a satisfying, sleep-boosting snack.

Tip: Stick to a small handful to avoid overeating, which can disrupt your sleep.

4. Chamomile Tea: The Classic Sleep Aid

Chamomile tea is one of the most well-known beverages for promoting relaxation and improving sleep. Its calming properties can help ease your mind and prepare your body for rest.

Why It Helps:

• Contains Apigenin: Chamomile contains the antioxidant apigenin, which binds to certain receptors in the brain that help promote sleepiness and reduce anxiety.
• Reduces Stress: Drinking a warm cup of chamomile tea can help lower cortisol (the stress hormone), making it easier to relax before bed.

How to Enjoy It:

• Chamomile Tea: Brew a warm cup of chamomile tea 30 minutes before bed for maximum effect.
• Chamomile and Honey: Add a spoonful of honey to your tea for added soothing benefits.

Tip: Try to keep your tea caffeine-free and avoid drinking too much liquid right before bed to prevent frequent trips to the bathroom.

5. Bananas: The Perfect Pre-Sleep Snack

Bananas are an excellent source of potassium and magnesium—two minerals that are key in muscle relaxation and promoting a restful night’s sleep.

Why It Helps:

• Rich in Potassium and Magnesium: These minerals help relax muscles and nerves, preparing your body for sleep.
• Natural Carbs: The natural sugar in bananas provides a quick, stable energy source, helping to prevent hunger from interrupting your sleep.

How to Enjoy It:

• Banana on Its Own: Simply peel and eat a banana about an hour before bed.
• Banana with Peanut Butter: Spread a little peanut butter on a banana for a combination of healthy fats and protein that will keep you satisfied through the night.

Tip: Choose a ripe banana, as the higher sugar content can make it more effective in triggering sleep.

6. Turkey: The Protein-Packed Sleep Inducer

Turkey is often associated with Thanksgiving dinners, but it’s also a great source of tryptophan, an amino acid that helps your body produce serotonin and melatonin—two key players in the sleep process.

Why It Helps:

• Tryptophan: Turkey contains high levels of tryptophan, which the body uses to produce serotonin, a neurotransmitter that regulates sleep.
• High-Quality Protein: Protein-rich foods like turkey can help keep you full throughout the night without disturbing your sleep.

How to Enjoy It:

• Turkey Slices: Enjoy a small portion of turkey as a late-night snack.
• Turkey Sandwich: Have a whole-grain turkey sandwich for a filling, protein-rich snack that won’t disrupt your sleep.

Tip: Pair turkey with whole-grain bread for an added dose of complex carbohydrates to help keep you relaxed.

7. Warm Milk: The Timeless Sleep Remedy

You’ve probably heard of warm milk as a remedy for sleeplessness. It’s not just an old wives’ tale—there’s science behind it.

Why It Helps:

• Contains Tryptophan: Like turkey, milk contains tryptophan, which helps produce melatonin and serotonin.
• Calming Effect: Warm milk has a soothing effect that can help calm the mind and prepare you for sleep.

How to Enjoy It:

• Simple Warm Milk: Heat a glass of milk and drink it about 30 minutes before bed.
• Milk with Honey: Add a spoonful of honey for extra soothing effects and to boost your immune system.

Tip: If you’re lactose intolerant, try lactose-free milk or non-dairy alternatives like almond or soy milk.

8. Cherries: Nature’s Melatonin Boost

Cherries, especially tart cherries, are one of the few foods that naturally contain melatonin. This makes them an excellent choice for promoting restful sleep.

Why It Helps:

• Natural Source of Melatonin: Cherries are one of the few fruits that contain melatonin, which helps regulate your sleep-wake cycle.
• Rich in Antioxidants: The antioxidants in cherries help fight inflammation and promote relaxation.

How to Enjoy It:

• Fresh Cherries: Enjoy a handful of fresh cherries as a light snack before bed.
• Tart Cherry Juice: Drink a small glass of tart cherry juice about an hour before bed for a potent sleep aid.

Tip: Tart cherry juice has been shown to help with sleep, but be mindful of portion sizes to avoid excess sugar intake.

9. Herbal Teas: Relaxation in Every Sip

Herbal teas like lavender, lemon balm, and valerian root have been used for centuries to promote relaxation and improve sleep quality.

Why It Helps:

• Lavender: Known for its calming properties, lavender tea can reduce anxiety and promote sleep.
• Lemon Balm and Valerian Root: Both herbs have natural sedative effects, helping your body relax and fall asleep faster.

How to Enjoy It:

• Lavender Tea: Brew a cup of lavender tea 30 minutes before bed to help you unwind.
• Lemon Balm or Valerian Root: Drink these teas for an extra dose of calmness.

Tip: Steer clear of caffeinated teas and make sure to choose caffeine-free herbal teas before bed.

Conclusion: Sweet Dreams Are Made of These

When it comes to getting a good night’s sleep, what you eat and drink before bed plays a significant role in helping you relax and unwind. Whether you’re enjoying a warm cup of chamomile tea or snacking on a banana, these foods and drinks are packed with sleep-enhancing properties that will help you sleep like a baby.

By incorporating these snacks and drinks into your evening routine, you can set yourself up for a peaceful, restful night. Remember, portion control is key—avoid heavy meals right before bed, as they can disrupt your sleep and leave you feeling uncomfortable.

Goodnight, and may you enjoy sweet dreams and restful sleep tonight!

FAQs

Q1: How long before bed should I eat these foods?
Aim to eat these sleep-promoting foods about 30-60 minutes before bed to allow your body to start relaxing.

Q2: Can I combine these foods for better results?
Absolutely! For example, whole-grain toast with almond butter paired with chamomile tea is a great combination for a peaceful night’s sleep.

Q3: Can I drink warm milk if I’m lactose intolerant?
Yes, try lactose-free milk or plant-based alternatives like almond or soy milk for the same sleep benefits.

Q4: How much tart cherry juice should I drink for sleep?
A small glass (around 240ml) of tart cherry juice an hour before bed can help promote better sleep.

Q5: Are these foods suitable for kids?
Yes! Most of these foods are safe for children, but always consider portion sizes and consult a healthcare provider if you have concerns about your child’s sleep.