The Best and Worst Foods for Sleep: What to Eat Before Bed
- Annie Wouters
- 1 day ago
- 8 min read
Most people focus on optimising sleep through routines, bedtime habits, and environmental changes, but few realise how much of an impact diet has on sleep quality. What you eat throughout the day, especially in the hours leading up to bedtime, can determine whether you drift off peacefully or struggle with restlessness and insomnia.
Certain foods contain nutrients that promote relaxation, regulate sleep-inducing hormones like melatonin and serotonin, and stabilise blood sugar levels overnight. On the other hand, some foods disrupt sleep, cause night-time awakenings, or make it harder to fall asleep in the first place.
In this guide, we’ll take a deep dive into the best and worst foods for sleep, breaking down the science behind each one and giving you actionable advice on what to eat (and avoid) before bed.
The Science Behind Sleep-Boosting and Sleep-Disrupting Foods
The Role of Melatonin and Serotonin in Sleep
Melatonin is the body’s primary sleep hormone. It regulates the sleep-wake cycle and signals to the brain that it’s time to sleep. Serotonin, often called the "feel-good" hormone, is a precursor to melatonin and also plays a role in relaxation and sleep quality with around 90% of serotonin being made in the gut. Certain foods naturally boost the production of these hormones, making it easier to fall and stay asleep.
Discover more about the relationship between your gut and sleep here.
The Impact of Blood Sugar on Sleep
A spike in blood sugar before bed can lead to a surge in insulin, followed by a blood sugar crash that wakes you up in the middle of the night. Eating foods with a low glycemic index (GI) can help keep blood sugar stable and prevent overnight disturbances.
Caffeine, Alcohol, and Sleep Disruptors
Some foods and beverages act as stimulants or interfere with deep sleep cycles. Understanding which ingredients to limit or avoid is key to achieving restorative sleep.
The Best Foods for Sleep
1. Foods Rich in Tryptophan (A Precursor to Melatonin and Serotonin)
Tryptophan is an essential amino acid that serves as a building block for serotonin, which in turn gets converted into melatonin. Consuming tryptophan-rich foods can enhance sleep quality.
Several everyday foods are good sources of tryptophan. Pumpkin seeds are among the richest plant-based options, while tofu and tempeh provide reliable amounts for vegetarian diets. Turkey and chicken are commonly associated with post-meal sleepiness due to their tryptophan content. Eggs contribute tryptophan alongside vitamin D, which supports serotonin production, and cheese offers a dairy source, though it is best consumed in moderation before bed.
2. Magnesium-Rich Foods (For Relaxation and Muscle Recovery)
Magnesium is a crucial mineral for relaxation, muscle recovery, and nervous system regulation. Low magnesium levels have been linked to insomnia and restless sleep.
Dietary sources of magnesium include dark leafy greens such as spinach, Swiss chard, and kale, along with nuts and seeds like almonds, walnuts, and sunflower seeds. Bananas provide magnesium alongside potassium, which supports muscle relaxation, while avocados offer a combination of magnesium, potassium, and healthy fats that may help support more stable sleep through the night.
3. Complex Carbohydrates (To Stabilise Blood Sugar)
Unlike simple sugars, complex carbohydrates are digested more slowly and help maintain stable blood glucose levels throughout the night, reducing the likelihood of sleep disruption caused by energy dips.
Good sources of complex carbohydrates include oats, which have been shown to support melatonin production, and sweet potatoes, which provide potassium and magnesium that aid relaxation. Brown rice offers a steady, slow release of energy overnight, while whole grain bread can help facilitate the transport of tryptophan into the brain, supporting the production of sleep-regulating neurotransmitters.
4. Healthy Fats (To Reduce Nighttime Wake-Ups)
Healthy fats play an important role in reducing inflammation and supporting satiety, which can help prevent night-time hunger that disrupts sleep.
Key sources include olive oil, which has anti-inflammatory properties and may help regulate cortisol levels, and fatty fish such as salmon, sardines, and mackerel, which provide omega-3 fatty acids that support serotonin production. Chia seeds and flaxseeds also supply omega-3s along with fibre, contributing to more stable energy levels through the night.
Several natural drinks have been linked with improved relaxation and sleep quality. Chamomile tea contains apigenin, an antioxidant that binds to receptors in the brain associated with calmness and sleep.
Valerian root tea is widely used for its mild sedative effects and may help reduce the time it takes to fall asleep. Tart cherry juice provides a natural source of melatonin, which can support healthier sleep timing, while golden milk, often made with turmeric and warm milk, offers anti-inflammatory benefits that may support deeper, more restorative sleep.
The Worst Foods for Sleep
1. Caffeine-Rich Foods and Beverages
This might not be a surprise. Caffeine interferes with sleep by blocking adenosine, a brain chemical that builds up throughout the day and promotes sleepiness. Even when consumed several hours before bedtime, caffeine can reduce deep sleep and increase night-time awakenings.
Common sources include coffee, including decaffeinated varieties which still contain small amounts of caffeine. Black, green, and white teas also contribute caffeine and may disrupt sleep despite being milder than coffee. Chocolate contains both caffeine and theobromine, a stimulant that can raise heart rate, while energy drinks and many sodas combine high caffeine content with sugar, further increasing the risk of sleep disturbance.
2. Spicy and Acidic Foods (Cause Heartburn and Discomfort)
Spicy foods can cause acid reflux, which worsens when lying down, leading to disturbed sleep. Benjamin Bunting, sports nutritionist and founder of beForm Nutrition, recommends avoiding tomatoes in the evening:
"Their acidity can lead to issues like indigestion, heartburn and acid reflux, which can keep you tossing and turning all night. However, enjoying them at breakfast, lunch or dinner is great as they're rich in vitamin C and potassium."
Foods to Avoid:
Hot peppers and chili-based dishes
Tomato-based sauces (pasta sauce, salsa)
Citrus fruits (oranges, lemons, limes, grapefruits)
3. High-Sugar Foods (Blood Sugar Crashes and Sleep Disruptions)
Excess sugar can disrupt sleep by causing rapid spikes in blood glucose followed by sharp drops, which may trigger night-time awakenings and feelings of restlessness.
Foods most likely to cause these fluctuations include sweets and desserts such as ice cream, cakes, and cookies, as well as sugary breakfast cereals and sweetened yogurts. Limiting these foods, particularly in the evening, can help support more stable blood sugar levels overnight and reduce sleep disruption.
4. Alcohol (Disrupts REM Sleep)
Alcohol may make you feel drowsy, but it significantly disrupts REM sleep, the restorative stage of the sleep cycle. Dr Sophie Bostock, the resident Sleep Expert at Bensons for Beds recommends avoiding alcohol if you're prioritising sleep:
"While it might make you feel drowsy at first, alcohol fragments your sleep cycles and can lead to snoring. That's because it's a sedative, and it relaxes the throat muscles which can make the airway more likely to collapse, and make snoring worse."
Alcoholic Drinks That Harm Sleep:
Red wine – Contains histamines that can trigger insomnia.
Beer – Contains compounds that interfere with deep sleep.
Cocktails with mixers – The sugar content further exacerbates sleep issues.
5. Processed and Fatty Foods (Cause Digestive Issues and Poor Sleep)
Heavy, greasy foods are slow to digest and can place extra strain on the digestive system, increasing the risk of acid reflux, bloating, and general discomfort that interferes with sleep.
Common culprits include fast food such as burgers, fries, and fried chicken, along with chips and highly processed snacks. Cheese-heavy meals, including pizza, nachos, and macaroni and cheese, are also more likely to cause indigestion when eaten close to bedtime and may contribute to fragmented or restless sleep.
Final Thoughts: Creating a Sleep-Supportive Diet
The foods you eat have a profound effect on your sleep quality. By prioritising sleep-friendly foods rich in tryptophan, magnesium, and complex carbs while avoiding caffeine, alcohol, and processed foods, you can significantly improve your ability to fall asleep and stay asleep. Making mindful food choices before bed can be the difference between tossing and turning or waking up refreshed and energised.
If you struggle with poor sleep, start paying attention to what you eat in the evening. Your diet might be the missing key to unlocking better rest and overall well-being.
Frequently Asked Questions About Food and Sleep
Can food really affect sleep quality?
Diet plays a significant role in sleep quality. Certain nutrients directly influence the production of sleep-regulating hormones such as melatonin and serotonin, while others affect blood sugar stability, digestion, and nervous system activity. Poor food choices, especially close to bedtime, can increase the likelihood of difficulty falling asleep, night-time awakenings, and restless sleep.
What is the best food to eat before bed?
There is no single best food, but meals or snacks that combine complex carbohydrates with small amounts of protein and healthy fats tend to be most supportive of sleep. Examples include oats with seeds, whole grain toast with a light protein topping, or yoghurt alternatives without added sugar. These combinations help stabilise blood sugar and support tryptophan transport into the brain.
How long before bed should eating stop?
Most people benefit from finishing their final meal two to three hours before going to sleep. This allows digestion to progress without interfering with relaxation or increasing the risk of acid reflux. Very heavy or fatty meals may require more time to digest and are best eaten earlier in the evening.
Does sugar really cause night-time wake-ups?
High-sugar foods can lead to rapid rises in blood glucose followed by sharp drops during the night. These fluctuations may trigger stress hormone release, leading to night-time awakenings, restlessness, or vivid dreams. Reducing added sugars in the evening can help maintain steadier energy levels overnight.
Is cheese bad for sleep?
Cheese contains tryptophan, which can support sleep, but it is also high in fat and salt. Large portions close to bedtime may cause digestive discomfort or thirst during the night. Moderate amounts earlier in the evening are generally better tolerated than late-night servings.
Do carbohydrates help or hurt sleep?
Complex carbohydrates can support sleep by stabilising blood sugar and aiding the transport of tryptophan into the brain. Refined carbohydrates and simple sugars, however, are more likely to disrupt sleep. The type and timing of carbohydrates matter more than carbohydrates themselves.
Is caffeine earlier in the day still a problem?
Caffeine has a long half-life and can remain active in the body for several hours. Even caffeine consumed in the early afternoon may reduce deep sleep or delay sleep onset in sensitive individuals. This includes coffee, tea, chocolate, and some soft drinks.
Does alcohol help with falling asleep?
Alcohol may initially increase drowsiness, but it disrupts sleep architecture, particularly REM sleep. It is also associated with increased snoring, night-time awakenings, and lighter sleep in the second half of the night. Regular alcohol use before bed is linked with poorer overall sleep quality.
Are herbal teas genuinely effective for sleep?
Some herbal teas, such as chamomile and valerian root, contain compounds associated with relaxation and reduced sleep latency. While effects vary between individuals, these drinks are generally low risk and may form part of a calming pre-bed routine when consumed without added sugar.
Can changing diet alone fix insomnia?
Dietary changes can significantly improve sleep quality, but they are rarely a complete solution for chronic insomnia on their own. Sleep is influenced by multiple factors including stress, circadian rhythm alignment, light exposure, and behaviour. Diet works best when combined with consistent sleep habits and a supportive sleep environment.
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