Want to Sleep Better? Try these Foods Before Bed

“Three meals plus bedtime make for sure blessings each day.” — Mason Cooley

As we say the two important pillars of a great day are three delightful meals & plenty of sound sleep. Sleep every night as if you are dead & wake up every morning as if you are reborn. The quality of your life depends upon the quality of sleep every night to a large extent.

But, how is that possible at all? So, if you are one of those who spent a lot of time counting the sheep every night — it is going to be eating up your health like a termite.

While regular exercise, meditation, and a positive outlook to life, taking certain foods before bedtime helps in a number of cases. In addition to inciting the sleep hormones, these foods will also satiate your late-night cravings.

Here we are listing some of these foods that induce good sleep when eaten before bedtime. Here we go:

  1. Milk

Dairy contains the tryptophan, the sleep-inducing amino acid. We were forced to gallop the warm glass of milk before going to bed in our childhoods & that was for a reason. Tryptophan contained in dairy products and milk boosts melatonin and helps us sleep better. Melatonin is said to promote a regular sleep cycle and keep your brain healthy. In addition to scientific proof that establishes the viability of milk as sleep-inducing food, it has also been considered to have calming effects on the mind traditionally. Try a glass of warm milk before bedtime — it is going to keep the brain at peace & help you sleep better.

  1. Bananas

So, we have just heard about having bananas in your breakfast, but very few know that munchkin on one at night would help with good sleep. Bananas contain a good amount of magnesium & potassium, which help in relaxing the muscle and keeping you at ease to sleep well. In addition to that banana is also rich in serotonin that helps in better regulation of the sleep cycle. So, next time when you feel like feeding your belly before bedtime, reach out for a piece of banana — it’s yummy, healthy & most importantly it will help you sleep well.

  1. Nuts

With a good amount of tryptophan, magnesium, and the ability to improve the levels of serotonin in the brain, nuts are considered one of the best things to munch on, right before going to bed. Walnuts, sunflower seeds, flaxseeds, and pumpkin seeds contain the largest amount of tryptophan. In fact, it is not always important to have a full-fledged meal before going to bed, a handful of walnuts & other nuts can help your body with essential sleep-inducing healthy nutrients.

  1. Chamomile Tea.

Most households that appreciate and take advantage of a variety of benefits that herbal tea can have on the body — use Chamomile tea. For the last many years until today, people have used chamomile tea to settle disturb stomach & calm down anxiety. When you want to relax & quiet your mind after long hours of work, chamomile tea is one of the best options to look for. It can have a positive impact on your sleep cycle if taken just before going to bed. Just turn off all digital devices, television, just sit down at a quiet place, read something motivating, & contemplate your day — it’s going to be amazing as you sleep.

  1. Beans

Beans are rich in the vitamin B complex. Researches & medical experts have revealed that vitamin B is an amazing cure for insomnia. They help in alleviating mood by curing anxiety & stress. If you are someone who believes in natural sources of nutrients rather than supplements, beans are great for the vitamin B complex. Beans contain a pretty good amount of folate, niacin & B6 — all of which help to better functioning of the brain. Eat beans and sleep clean.

  1. Carbohydrates

How do you feel about eating breakfast like dinner? We are talking about trying out a bowl of cereals with milk — it’s amazing. Eating simple & also easy to cook snacks have a great impact on the sleep cycle. In fact, they help your brain to keep calm and prepare you for awesome night sleep. Carb-packed cereal helps with sound sleep by supporting the body in absorbing tryptophan quickly. In addition to that, if you are struggling with insomnia, you must make sure that you are eating 30 minutes to an hour before going to bed.

  1. Leafy Greens

Leafy green vegetables are good for your health in a number of ways including the sleep cycle. Leafy greens are rich in calcium and that is what makes them one of the important sources of inducing sound sleep. And, the best thing about leafy greens is that — there are a number of ways they can be eaten. Use them in preparing your meal, salad — you can bake some kale chips for crunchy snacks.

Other foods to take before bed for sound sleep:

  1. Cherry Juice

  2. Chickpeas

  3. Oranges or Grapefruits

  4. Peanut Butter

  5. Popcorn

  6. Fish

So, now that we know what to eat before going to bed, we must also know about foods that we must avoid right before bedtime. Let’s dive to know about foods that we must avoid for better sleep. Here we go:

  1. Dark Chocolate

Dark Chocolate contains a good amount of caffeine, which is something you should never be eating before going to bed.

  1. Ice Cream

Ice cream is fat-rich, which is something that alleviates your blood sugar level & makes your body work even when in sleep resulting in restlessness. This is obviously not good for your sleep cycle.

  1. Spicy Foods

You should avoid any kind of spicy food before going to bed. Eating spicy foods before your night sleep increases heartburn making it is hard to sleep. In addition to that, it also increases the body temperature thereby making it hard to sleep well.

  1. Alcohol

However, alcohol is not a food however, it is important that we make a mention of this drink here. Alcohol again is something that can deteriorate your quality of sleep, by not allowing your body to go into a deep sleep.

  1. Coffee

Coffee is another quality of sleep deterioration. So, next time when you go to never sleep lookout for coffee, or the caffeine present in coffee can challenge your sleep cycle.


So, certain foods can be taken before bed for better sleep and there are others that can cause your sleep cycle to deteriorate like never before. There has to be a certain amount of mindfulness put into what you eat that you do not eat right before going to bed. Good health is key to a happy life, and good sleep is key to good health.

Eat well, sleep well — Be healthy & Happy!!

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