The Best and Worst Foods for Sleep: What to Eat (and Avoid) Before Bed

Dark chocolate is packed full of magnesium

Most people focus on optimizing sleep through routines, bedtime habits, and environmental changes, but few realize 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 stabilize 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. Certain foods naturally boost the production of these hormones, making it easier to fall and stay asleep.

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

Although it can aid sleep, cheese should be consumed in moderation

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.

Best Sources of Tryptophan:

• Pumpkin seeds – One of the best plant-based sources of tryptophan.

• Tofu and tempeh – Excellent for those on a vegetarian diet.

• Turkey and chicken – Commonly linked with post-Thanksgiving sleepiness.

• Eggs – Contain both tryptophan and vitamin D, which aids serotonin production.

• Cheese – A dairy source of tryptophan, though it should be 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.

Best Magnesium Sources:

• Dark leafy greens (spinach, Swiss chard, kale)

• Nuts and seeds (almonds, walnuts, sunflower seeds)

• Bananas – Also rich in potassium, which aids muscle relaxation.

• Avocados – Contain magnesium, potassium, and healthy fats for sustained sleep.

3. Complex Carbohydrates (To Stabilize Blood Sugar)

Unlike simple sugars, complex carbohydrates help maintain steady blood glucose levels throughout the night.

Best Complex Carb Sources:

• Oats – Naturally boost melatonin production.

• Sweet potatoes – Contain sleep-promoting potassium and magnesium.

• Brown rice – Provides a slow release of energy overnight.

• Whole grain bread – Helps transport tryptophan into the brain.

4. Healthy Fats (To Reduce Nighttime Wake-Ups)

Healthy fats help reduce inflammation and prevent hunger pangs that might wake you up.

Best Sources of Healthy Fats:

• Olive oil – Helps regulate inflammation and cortisol levels.

• Fatty fish (salmon, sardines, mackerel) – Contain omega-3s that support serotonin production.

• Chia seeds and flaxseeds – Good sources of omega-3 fatty acids and fiber.

5. Herbal Teas and Sleep-Inducing Beverages

• Chamomile tea – Contains apigenin, an antioxidant that promotes relaxation.

• Valerian root tea – Known for its natural sedative properties.

• Tart cherry juice – A natural source of melatonin.

• Golden milk (turmeric latte) – Contains turmeric, which reduces inflammation and supports deep sleep.

The Worst Foods for Sleep

Unsurprisingly, coffee isn't ideal for sleep

1. Caffeine-Rich Foods and Beverages

Caffeine blocks adenosine, a brain chemical that promotes sleepiness. Even consumed hours before bed, caffeine can disrupt deep sleep.

Worst Offenders:

• Coffee (even decaf contains small amounts of caffeine!)

• Tea (black, green, white) – Though lower in caffeine than coffee, they can still interfere with sleep.

• Chocolate – Contains both caffeine and theobromine, a stimulant that increases heart rate.

• Energy drinks and sodas – Often high in sugar and caffeine.

2. Spicy and Acidic Foods (Cause Heartburn and Discomfort)

Spicy foods can cause acid reflux, which worsens when lying down, leading to disturbed sleep.

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 causes blood sugar spikes followed by crashes, which can lead to waking up in the middle of the night.

Foods to Avoid:

• Candy and desserts (ice cream, cakes, cookies)

• Sugary cereals

• Sweetened yogurts

4. Alcohol (Disrupts REM Sleep)

Alcohol may make you feel drowsy, but it significantly disrupts REM sleep, the restorative stage of the sleep cycle.

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 take longer to digest and can lead to acid reflux or discomfort.

Worst Offenders:

• Fast food (burgers, fries, fried chicken)

• Chips and processed snacks

• Cheese-heavy meals (pizza, nachos, mac and cheese)

Final Thoughts: Creating a Sleep-Supportive Diet

The foods you eat have a profound effect on your sleep quality. By prioritizing 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 energized.

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.