Most of us know that if you drink coffee right before bed, you probably won’t be able to fall asleep easily. It’s also not a secret that you shouldn’t eat a heavy meal late at night for quality sleep. But when it comes to choosing foods that can actually increase your sleep quality, it’s not as clear what foods you should choose instead.
For instance, some foods contain melatonin, tryptophan, magnesium, and other nutrients that naturally support our body’s sleep-wake cycle.
In this article, you’ll find five food options you can add to your evening routine for a better night’s sleep.
1. Tart cherry juice
Believe it or not, something as delicious as tart cherry can be beneficial for your sleep. That’s because they contain melatonin, which is an essential hormone for quality sleep. Specifically, tart cherry juice can improve both sleep duration and quality, as it’s simple to digest and feels more like a supplement than an actual drink.
So you can just get a small glass of homemade tart cherry juice in the evening before you sleep, make the space comfortable with a supportive mattress and premium bed frames for your bedroom, and let your body prepare for rest.
2. Kiwi
Speaking of delicious fruits, not many people know that kiwis are one of the best snacks you can have before bed for good-quality sleep. Yes, it’s definitely not the first thing that comes to mind when you imagine a bedtime snack, but as they contain serotonin and antioxidants, they can actually play an important role in your rest.
The best part of having kiwi as a bedtime snack is that it doesn’t need much effort. Unlike tart cherry juice, you don’t need to prepare juice in advance. You just need to slice the kiwi or eat it completely raw with the skin an hour or two before bed.
3. Almonds
You may have heard that nuts in general are always a good idea as a small snack. But if you don’t know the reason behind it, it’s not only the fact that they are a healthy source of fats and protein. In addition, nuts, and almonds specifically, contain magnesium, and this mineral is great for helping muscles relax. That’s why having a handful of almonds in the evening can help your body release tension and get into rest mode.
And if almonds aren’t your favorite nuts, aim for walnuts because walnuts contain a small amount of melatonin, which is important for normal sleep. Either way, make sure to control the portions and avoid overeating any types of nuts before bed (or in general).
4. Fatty Fish
This one may seem a bit surprising, but if you prefer to have something savory before bed, you can aim for fatty fish. Particular fish types, such as salmon, sardines, trout, and mackerel, contain omega-3 fatty acids and vitamin D, and these nutrients can help you process serotonin and regulate sleep.
The only thing you need to be aware of is that while having fatty fish during dinner is fine and helpful for a better night’s sleep, don’t eat it right before bed because, despite the healthy nutrients, that way your digestive system will get activated just before sleeping, and it may actually disrupt your sleep instead of improving it.
5. Herbal Tea
Finally, it’s a no-brainer that a warm cup of herbal tea can help you relax before bed. Many people drink herbal teas, such as chamomile, just before bed, and tea brands even advertise special nighttime blends as a healthy bedtime routine.
Of course, this doesn’t mean that herbal tea works like a sleeping pill, but most types of herbal tea do have plenty of beneficial properties. For example, chamomile and valerian root teas have been used for sleep support for generations, as they contain a specific antioxidant called "apigenin," which reduces anxiety and helps with drowsiness.
The only thing you need to make sure of is that the tea is caffeine-free; otherwise, the ritual of having herbal tea before bed is likely to support your sleep.
Bottom Line
If you often want something to eat before bed, now you know at least a few options you can add to your diet in the evenings before going to bed. While most foods you eat in the evening will make you feel uncomfortable or ruin your sleep, these particular foods can actually support the process of your sleep, as they contain needed nutrients.
Still, while these bedtime snacks may help you sleep better, getting enough hours and having a regular routine are always a must when it comes to a healthy nighttime routine.
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