What Should You Eat at Night Before Bed for Better Sleep?

January 13, 2026 •

2 min read

According to the Sleep Foundation, eating a light, nutrient-dense snack a few hours before bedtime can promote better sleep by stabilizing blood sugar and providing sleep-promoting nutrients. This guide will explain what should you eat at night before bed and which foods to avoid for optimal rest.

Quick Summary

A small, strategic snack before bed can support rest by providing key nutrients. Focus on foods containing melatonin, tryptophan, and magnesium while avoiding heavy, fatty, or sugary options that disrupt sleep.

Key Points

Embrace Melatonin-Rich Foods: Eat natural sources of melatonin like tart cherries, almonds, and pistachios to help regulate your sleep cycle.
Pair Tryptophan with Carbs: Combine tryptophan-rich foods such as turkey or milk with complex carbohydrates like whole-grain crackers to enhance serotonin and melatonin production.
Snack on Magnesium for Relaxation: Choose magnesium-rich options like bananas, spinach, and pumpkin seeds to help relax muscles and calm the nervous system.
Avoid Sleep-Disrupting Foods: Stay away from spicy, fatty, or sugary foods, as well as caffeine and alcohol, which can cause indigestion and restless sleep.
Prioritize Timing and Portions: Finish large meals 2-3 hours before bed and keep snacks small and light, ideally an hour before sleeping, to prevent digestive issues.

The Science Behind Your Bedtime Snack

What you choose to eat before bed significantly impacts sleep quality by affecting your body's circadian rhythm through key nutrients like melatonin, tryptophan, and magnesium. Melatonin signals sleep, tryptophan converts to melatonin, and magnesium aids muscle relaxation and melatonin regulation. Heavy or sugary late-night meals disrupt sleep by hindering digestion, while a light snack can prevent hunger, stabilize blood sugar, and provide sleep-supporting nutrients.

Best Foods and Drinks to Eat Before Bed

Opt for easily digestible snacks rich in sleep-promoting compounds. Small portions are crucial.

Melatonin-Rich Foods

These foods contain melatonin:

Tart Cherries: Known to improve sleep quality and duration.
Almonds: Good source of melatonin, healthy fats, and magnesium.
Pistachios and Walnuts: Contain melatonin, healthy fats, and nutrients.

Tryptophan-Rich Foods

Tryptophan is converted to melatonin. Pair with complex carbs for better absorption.

Turkey and Chicken: Excellent sources of tryptophan.
Eggs and Fish: Eggs contain melatonin; fatty fish have omega-3s and vitamin D for serotonin regulation.
Dairy Products: Milk, cottage cheese, or Greek yogurt provide tryptophan.

Magnesium-Rich Foods

Magnesium promotes relaxation and calms the nervous system.

Bananas: Offer magnesium and potassium for muscle relaxation.
Spinach: Packed with magnesium and other micronutrients.
Pumpkin Seeds: Provide a significant amount of magnesium.

Recommended Bedtime Snack Combinations

Consume these balanced snacks 1-2 hours before bed:

Whole-grain crackers with cheese or almond butter.
Oatmeal with banana or berries and nuts.
A handful of almonds and pistachios.
Tart cherry juice or chamomile tea.
Greek yogurt with tart cherries.

Foods and Drinks to Avoid Before Bed

Certain foods hinder sleep:

Spicy and Acidic Foods: Can cause heartburn.
High-Fat and Heavy Foods: Slow digestion.
Sugar and Refined Carbs: Disrupt blood sugar.
Caffeine and Alcohol: Stimulants that disturb sleep cycles.

A Quick Comparison of Bedtime Snack Choices


Feature	Good Bedtime Snacks	Bad Bedtime Snacks
Nutrient Content	High in tryptophan, melatonin, and magnesium	High in fat, sugar, or caffeine
Digestion	Easy to digest, light on the stomach	Slow to digest, can cause indigestion
Blood Sugar	Stabilizes levels throughout the night	Causes blood sugar spikes and crashes
Sleep Impact	Promotes relaxation and drowsiness	Can cause restlessness and fragmented sleep
Examples	Almonds, kiwi, tart cherry juice, warm milk	Pizza, spicy foods, sugary cereals, alcohol

The Role of Timing and Portion Control

Finish large meals 2-3 hours before bed; small snacks about an hour before. Portion control is vital to avoid digestive issues. A small amount of nuts or yogurt is sufficient.

For more information on the link between nutrition and sleep, visit the Sleep Foundation.

Conclusion

Strategic bedtime snacking can improve sleep quality. Choose nutrient-dense foods like almonds or tart cherries that provide natural sleep compounds. Avoid heavy, spicy, or sugary items, as well as caffeine and alcohol, which disrupt sleep. Proper timing and portion control further support restful sleep.

Frequently Asked Questions

The best snacks are small, nutrient-dense, and easy to digest. Options rich in sleep-promoting nutrients like melatonin, tryptophan, and magnesium are ideal, such as almonds, tart cherries, or a small bowl of oatmeal with milk.

Heavy, fatty, or spicy meals require significant energy to digest, which can lead to indigestion and heartburn when you lie down. This keeps your body and digestive system active, preventing you from falling into a deep, restful sleep.

Yes, warm milk contains tryptophan, which is converted into sleep-inducing melatonin. The ritual of drinking something warm can also be soothing and calming, contributing to a sense of relaxation that helps you prepare for sleep.

Opt for complex carbohydrates over refined sugars. Whole-grain crackers, a small bowl of oatmeal, or a piece of fruit like a banana can help with the absorption of tryptophan and provide sustained energy without causing a sugar crash.

Yes, dark chocolate contains caffeine and other stimulants that can increase alertness and disrupt sleep patterns, especially in individuals sensitive to caffeine.

It's generally recommended to finish a heavy meal at least 2-3 hours before bedtime. For a small snack, about one hour beforehand is sufficient to prevent discomfort while sleeping.

If hunger is keeping you awake, a very small, light snack—like a handful of almonds or a few whole-grain crackers—can help. The key is to satisfy the hunger with a low-calorie, nutrient-rich option rather than a heavy meal that could be counterproductive.