What is the best thing you can eat at night for better sleep?

December 3, 2025 •

3 min read

According to the Sleep Foundation, nearly one in three adults struggles with sleep insufficiency, and diet plays a significant role in this issue. Making the right food choices before bed can have a profound impact on the quality and duration of your sleep.

Quick Summary

A light, healthy bedtime snack containing key nutrients like tryptophan, melatonin, or magnesium can promote relaxation and better sleep. Learn which food combinations are most effective and how to time your evening meals for optimal rest.

Key Points

Nutrients for sleep: Key nutrients like tryptophan, melatonin, and magnesium play a significant role in regulating the body's sleep-wake cycle and promoting relaxation.
Best snack combo: A small banana with almond butter is an ideal nighttime snack due to its combination of tryptophan, melatonin, and healthy fats that support better sleep.
Carbs are important: Pairing a tryptophan-rich food with a small amount of healthy carbohydrates helps transport the sleep-promoting compounds to the brain more effectively.
What to avoid: Spicy foods, high-fat meals, excessive sugar, and caffeine should be avoided before bed as they can cause indigestion and disrupt sleep.
Timing matters: Finish your large meals at least 2-3 hours before sleep and opt for a light, low-calorie snack if hunger strikes closer to bedtime.
Other healthy options: Greek yogurt, tart cherry juice, and walnuts are also excellent choices for a sleep-supporting nighttime snack.

The Science of Sleepy Snacks

Eating before bed is a hot topic in nutrition, with conflicting advice often leaving people confused. While heavy, high-fat, or sugary meals can disrupt sleep and cause weight gain, a small, nutrient-rich snack can actually be beneficial. The key is to choose foods that contain natural compounds that promote relaxation and aid your sleep cycle, such as tryptophan, melatonin, and magnesium.

Tryptophan: The Melatonin Precursor

L-tryptophan is an essential amino acid that your body cannot produce on its own. It is a precursor to serotonin, a neurotransmitter that helps regulate mood and sleep, and melatonin, the hormone that controls your sleep-wake cycle. Pairing tryptophan-rich foods with a small amount of healthy carbohydrates helps shuttle the amino acid to the brain, enhancing its sleep-promoting effects.

Best sources of tryptophan:

Turkey and chicken
Eggs
Cheese and dairy products like yogurt and milk
Seeds (especially pumpkin seeds)
Nuts (almonds, walnuts)

Melatonin: The Sleep Hormone

Melatonin is directly responsible for signaling your body that it is time to sleep. While your pineal gland produces melatonin naturally, consuming foods that contain this hormone can provide an extra boost.

Top melatonin-rich foods:

Tart cherries and tart cherry juice
Walnuts
Pistachios
Grapes

Magnesium: The Relaxation Mineral

Magnesium helps relax your muscles and can decrease anxiety, both of which are crucial for a good night's rest. It works by binding to GABA receptors, calming the central nervous system. Many people are deficient in this mineral, so a magnesium-rich snack can be particularly helpful.

Great sources of magnesium:

Pumpkin seeds
Bananas
Avocado
Leafy greens like spinach
Almonds

The Importance of Timing

Beyond the choice of food, when you eat also plays a role in sleep quality. Most experts recommend finishing your main meal at least 2 to 3 hours before going to bed to avoid indigestion and allow your body to properly digest. If you're still hungry closer to bedtime, a small, light snack is acceptable and can prevent hunger pangs from waking you up.

Comparison of Best Nighttime Snacks


Snack Combination	Primary Benefit	Key Nutrients	Calories (Approx.)
Banana with Almond Butter	Enhances melatonin levels and promotes muscle relaxation.	Tryptophan, magnesium, healthy fats, fiber.	190 kcal
Greek Yogurt with Berries	Rich in protein for satiety and calcium for sleep regulation.	Calcium, protein, antioxidants.	150-170 kcal
Tart Cherry Juice	Provides a direct, concentrated dose of melatonin.	Melatonin, antioxidants.	160 kcal (8 oz)
Whole Grain Crackers and Cheese	Balances carbs and protein to stabilize blood sugar.	Tryptophan, protein, complex carbs.	145 kcal
Handful of Walnuts	High in melatonin and omega-3 fatty acids.	Melatonin, omega-3s, healthy fats.	~185 kcal (1/4 cup)

What to Avoid Before Bed

Just as certain foods can aid sleep, others can sabotage it. Limiting or avoiding these items in the hours leading up to bedtime is crucial for a restful night:

Caffeine and Alcohol: These are stimulants and depressants, respectively, that can interfere with your sleep cycle and wakefulness.
Spicy and High-Fat Foods: These can lead to indigestion, heartburn, and acid reflux, making it difficult to lie down and sleep comfortably.
Sugary Treats and Refined Carbs: These cause blood sugar spikes and crashes that can disrupt sleep patterns and lead to restless nights.

Conclusion

For a light, healthy snack that can significantly improve sleep quality, a banana with a tablespoon of almond butter is an excellent choice. This combination leverages the natural properties of tryptophan and melatonin to calm your body and mind. Other great options include Greek yogurt with berries or a handful of walnuts. By being mindful of your nighttime nutrition and choosing light, purposeful snacks, you can create a bedtime routine that supports a deeper, more restorative sleep.

For more information on the specific nutrients that aid in sleep, consider reviewing research from authoritative sources like the National Institutes of Health.

Frequently Asked Questions

Eating excessively large, high-calorie meals or unhealthy snacks late at night can contribute to weight gain, as it often adds extra calories beyond your daily needs. However, a light, nutrient-dense snack under 200 calories typically won't cause weight gain and can actually help manage appetite.

Yes, a glass of warm milk is a traditional and effective bedtime ritual. It contains tryptophan, an amino acid that aids in the production of sleep-inducing hormones, and its warmth can have a calming, psychological effect.

Diabetics should choose snacks that balance protein and healthy carbs to prevent blood sugar spikes and stabilize levels overnight. Good options include a handful of almonds, Greek yogurt, or cheese with whole-grain crackers.

It's best to finish large meals at least 2-3 hours before lying down to prevent indigestion. If you are genuinely hungry closer to bedtime, a small, light snack is fine, but avoid heavy or spicy foods.

Yes, tart cherries and tart cherry juice are natural sources of melatonin and have been shown in some studies to improve sleep duration and quality. They also contain antioxidants that reduce inflammation, which can further aid rest.

While no single food can burn fat while you sleep, a small, protein-rich snack can aid muscle repair and keep you full, which might reduce morning hunger. Choosing a smart snack over a larger, unhealthy one can also help manage overall caloric intake, indirectly supporting weight loss.

Most nuts are good, but walnuts, almonds, and pistachios are particularly beneficial due to their melatonin and magnesium content. However, it's important to stick to a small portion to avoid high-calorie intake.