What is the best thing to consume before bedtime?

October 5, 2025 •

4 min read

According to the Sleep Foundation, eating a small, nutrient-rich snack before bed can be beneficial for some individuals. So, what is the best thing to consume before bedtime? The answer depends on your specific needs, but snacks rich in melatonin, tryptophan, and magnesium are generally excellent choices for promoting relaxation and improving sleep quality.

Quick Summary

A small, nutrient-rich snack before bed can support better sleep. Ideal options are rich in melatonin, tryptophan, and magnesium, promoting relaxation and sleep-wake cycle regulation. Certain foods should be avoided, particularly heavy meals, spicy, or high-sugar items, which can disrupt rest.

Key Points

Nutrient-Rich Snacks: Small, nutrient-rich snacks before bed can be beneficial for sleep, especially those rich in melatonin, tryptophan, and magnesium.
Melatonin Sources: Foods like tart cherries and pistachios are natural sources of melatonin, which helps regulate the sleep-wake cycle.
Tryptophan-Rich Foods: Tryptophan is an essential amino acid found in foods like turkey, eggs, and dairy, which the body uses to produce sleep-regulating serotonin.
Magnesium for Relaxation: Magnesium-rich foods such as almonds, spinach, and avocados can help promote muscle relaxation and reduce anxiety.
What to Avoid: Heavy, fatty, spicy, and sugary foods, as well as caffeine and alcohol, should be avoided before bed as they can disrupt sleep and cause digestive issues.
Choose the Right Drink: Warm drinks like milk and herbal teas (chamomile, valerian) can be soothing, but avoid caffeinated beverages.
Timing is Key: It's best to consume your last snack or meal at least 1-2 hours before sleep to allow for proper digestion.

Understanding the Sleep-Promoting Nutrients

Choosing the right bedtime snack involves understanding which nutrients play a key role in regulating your sleep cycle. Three essential compounds are melatonin, tryptophan, and magnesium, each working to help your body relax and transition into sleep.

Melatonin: The Sleep Hormone

Melatonin is a hormone naturally produced by the body to regulate the sleep-wake cycle. While your body creates its own, certain foods contain natural sources of melatonin or help with its production. Eating these can supplement your body's natural levels and aid sleep.

Tryptophan: The Precursor to Serotonin

Tryptophan is an amino acid that the body uses to produce serotonin, a neurotransmitter that helps regulate sleep. Since the body cannot produce tryptophan on its own, it must be obtained through diet. Foods rich in this amino acid are often recommended as part of a sleep-friendly diet.

Magnesium: The Relaxation Mineral

Magnesium is a mineral known for its muscle-relaxing properties and its ability to help reduce anxiety. A deficiency in magnesium has been linked to poor sleep quality in some populations. Incorporating magnesium-rich foods into your diet can help your body and mind wind down before bed.

Top Foods and Drinks to Consume Before Bed

To help guide your choices, here are some of the best foods and drinks to consider for your pre-bedtime snack.

Tart Cherry Juice

Tart cherries, particularly the Montmorency variety, are a natural source of melatonin.
Studies have suggested that drinking tart cherry juice can help improve sleep duration and quality.
It also has anti-inflammatory benefits.

Almonds and Walnuts

Almonds contain both melatonin and magnesium, making them a powerful sleep-promoting snack.
Walnuts are also a source of melatonin and healthy fats.
They help promote muscle relaxation and can contribute to better quality rest.

Greek Yogurt with Fruit

Plain Greek yogurt is a good source of protein and calcium.
Calcium helps the brain use tryptophan to produce melatonin.
Pairing it with sleep-friendly fruits like bananas or cherries adds magnesium and natural melatonin.

Warm Milk

A classic remedy, warm milk contains tryptophan and calcium, which assist in sleep induction.
The warmth of the drink can also have a soothing, psychological effect.

Herbal Tea

Chamomile tea is well-known for its calming properties.
Valerian root tea and passionflower tea are also popular herbal options for promoting relaxation.
Crucially, these teas are caffeine-free, unlike black or green tea.

Oatmeal

Oatmeal is a source of melatonin and fiber, which helps keep blood sugar levels stable.
A small bowl can be a comforting and satiating snack.

Comparison Table: Sleep-Promoting Snacks


Snack / Drink	Key Sleep Benefits	Key Nutrients	Serving Size Suggestion
Tart Cherry Juice	Provides natural melatonin for sleep regulation.	Melatonin, Anti-inflammatory compounds.	One small glass (8 oz).
Almonds	Contains magnesium and melatonin; promotes muscle relaxation.	Magnesium, Melatonin, Healthy Fats.	A small handful.
Greek Yogurt & Berries	Protein and calcium-rich; aids melatonin production.	Calcium, Protein, Tryptophan.	A small bowl.
Warm Milk	Contains tryptophan and calcium, aids in relaxation.	Tryptophan, Calcium.	One warm mug.
Chamomile Tea	Calming properties; helps reduce anxiety before bed.	Flavonoids.	One cup.
Oatmeal	Provides melatonin and fiber for stable blood sugar.	Melatonin, Fiber.	Small bowl (½ to 1 cup).
Kiwi	Antioxidants and serotonin may promote restful sleep.	Serotonin, Vitamin C.	1-2 medium kiwis.

Foods to Avoid Before Bed

Just as important as choosing the right foods is avoiding the wrong ones. Certain items can interfere with sleep and should be avoided in the hours leading up to bedtime.

Caffeine: Found in coffee, some teas, soda, and chocolate, caffeine is a stimulant that can stay in your system for hours and disrupt sleep.
Spicy Foods: Can trigger heartburn or acid reflux, making it difficult to fall asleep comfortably.
Alcohol: While it may initially cause drowsiness, alcohol disrupts the sleep cycle and can lead to poor quality, fragmented sleep.
Fatty or Greasy Foods: Heavy, high-fat foods are difficult to digest and can cause indigestion, leading to discomfort.
Sugary Snacks: Can cause blood sugar spikes and energy crashes, disrupting sleep patterns.
Large Meals: Eating a large meal too close to bedtime can cause digestive discomfort and make it hard for your body to wind down.

Conclusion: Making Informed Bedtime Choices

There isn't a single definitive "best thing to consume before bedtime" for everyone, as individual needs and sensitivities vary. However, the most effective choices are small, nutrient-dense snacks and drinks that contain compounds like melatonin, tryptophan, and magnesium. Options such as tart cherry juice, a handful of almonds, or a warm cup of chamomile tea are excellent starting points for promoting a restful night. Remember to avoid heavy, fatty, spicy, or sugary foods, as well as alcohol and caffeine, which can negatively impact sleep quality. By making informed choices, you can effectively use nutrition to support your sleep hygiene and improve your overall rest. For more information on sleep and diet, consider consulting resources from reputable sources like the Sleep Foundation.

Frequently Asked Questions

For most people, eating a small, light, and healthy snack before bed is not bad and can be beneficial for sleep. However, large, heavy meals or specific triggering foods close to bedtime can cause indigestion and disrupt sleep.

Warm milk or herbal teas like chamomile or valerian root are among the best drinks for sleep. They are calming and often contain compounds that aid relaxation, unlike caffeinated beverages which should be avoided.

Yes, foods containing natural sources of melatonin (like tart cherries) or tryptophan (like turkey and eggs) can help regulate your sleep-wake cycle and promote a faster transition to sleep.

You should avoid fatty, greasy, sugary, spicy, and acidic foods before sleeping. Alcohol and caffeine should also be avoided as they can significantly disrupt your sleep cycle.

A small amount of cheese on whole-grain crackers can be a good bedtime snack due to its tryptophan content. However, consuming large quantities of high-fat cheese might cause indigestion in some individuals.

Yes, bananas are a good bedtime snack. They contain magnesium and potassium, which help relax muscles, and also contain tryptophan, which aids in sleep regulation.

It is generally recommended to stop eating a large meal 2-3 hours before bedtime. For a small snack, waiting at least an hour can prevent digestive issues from interfering with your sleep.