Claim Assistance
Get In Touch
Best & Worst Foods Before Sleep
Dec 23, 2023

10 Best & Worst Foods To Have Before Sleep

Sleep is essential for overall health and well-being, playing a crucial role in physical and mental restoration. The quality of your sleep can be influenced by various factors, and one of them is the food you consume before bedtime. Choosing the best food to eat before sleep can contribute to a restful night's sleep, while poor choices may lead to discomfort and disruptions. Before we delve into some of the best and worst foods before bedtime, let’s also take a look at the etiquette you ought to be following before bedtime. Having a healthy pre-bedtime routine can enhance your quality of sleep, leaving you well-rested to face the next day, and contributing to overall better health. Good sleep is known to be crucial to overall good health. In addition to protecting your health, you should also focus on protecting your finances from the burden of healthcare. A simple way to do this is to get health insurance.*

Meal Etiquette Before Bedtime

Before delving into specific foods, it's important to establish some general meal etiquette for the hours leading up to bedtime. Experts recommend avoiding large, heavy meals close to bedtime, as they can cause indigestion and discomfort. Instead, opt for a light snack if you're feeling hungry. Additionally, it's advisable to limit caffeine and alcohol intake in the evening, as they can disrupt sleep patterns. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can also contribute to better sleep.

Nutrients for a Good Night's Sleep

Certain nutrients play a key role in promoting relaxation and sleep. Incorporating foods rich in these nutrients into your evening snacks can contribute to a good night's sleep. Some essential sleep-inducing nutrients include:
  1. Tryptophan: An amino acid that helps produce serotonin and melatonin, promoting relaxation and sleepiness.
  2. Magnesium: A mineral that regulates neurotransmitters and melatonin, aiding in the natural sleep-wake cycle.
  3. Melatonin: A hormone that regulates the sleep-wake cycle and can be found in some foods.

5 Foods to Eat Before Bedtime

You may like to include the following foods in your evening meal. Avoid eating too close to bedtime.


Rich in tryptophan and potassium, bananas can promote relaxation and muscle function. They also contain serotonin and melatonin, aiding in the sleep process.


Packed with magnesium, almonds contribute to muscle relaxation and the regulation of the sleep-wake cycle. Additionally, they provide protein, which can help stabilise blood sugar levels during the night.


A natural source of melatonin, cherries can be a sweet and effective way to encourage sleepiness. Whether fresh or in juice form, incorporating cherries into your evening snack can be beneficial.

Greek Yogurt

A combination of protein and tryptophan, Greek yoghurt can promote muscle relaxation and the production of sleep-inducing hormones. Opt for plain, unsweetened yoghurt to avoid added sugars.


Whole-grain oats are a good source of complex carbohydrates, promoting the release of serotonin. When combined with a small amount of protein, such as milk or yoghurt, oatmeal can make for a satisfying and sleep-friendly snack.

5 Foods to Avoid Before Bedtime

Avoiding the following foods at bedtime might help you sleep better.

Coffee and Caffeinated Beverages

Caffeine is a stimulant that can interfere with the ability to fall asleep. Avoid coffee, tea, and energy drinks in the hours leading up to bedtime.

Spicy Foods

Spicy foods can cause indigestion and heartburn, leading to discomfort and disrupted sleep. Opt for milder options in the evening to promote better digestion.

High-Fat Foods

Fatty and greasy foods take longer to digest, increasing the risk of indigestion and reflux. Avoid fried foods and heavy meals close to bedtime.

Sugary Snacks

High-sugar foods can cause a spike in blood sugar levels, leading to energy fluctuations that may disrupt sleep. Limit the intake of sweets and desserts before bedtime.


While alcohol may initially induce drowsiness, it can disrupt the sleep cycle, leading to fragmented and lower-quality sleep. Limit alcohol intake in the hours before bedtime. The foods you choose to consume before bedtime can significantly impact the quality of your sleep. Incorporating sleep-inducing nutrients, such as tryptophan, magnesium, and melatonin, can contribute to a restful night's sleep. On the other hand, it's crucial to avoid caffeine, spicy foods, high-fat options, sugary snacks, and excessive alcohol intake in the evening. These choices can lead to discomfort, indigestion, and disruptions in your sleep cycle. Remember that individual responses to foods vary, so it's essential to pay attention to your body and make adjustments based on what works best for you. Prioritising good sleep hygiene, along with a mindful approach to bedtime snacks, can contribute to overall health and well-being. As you make choices for your health, consider exploring health insurance options to safeguard against unforeseen health challenges. Utilising tools like a health insurance calculator can assist in making informed decisions tailored to your needs and circumstances. Prioritising both nutrition and overall health can lead to a more restful and rejuvenating night's sleep.   *Standard T&C Apply Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale.

Was this article helpful? Rate it

Average rating 5 / 5. Vote count: 18

No votes so far! Be the first to rate this post.

Like this article? Share it with your friends!

Share Your Thoughts. Leave a Comment Below!

Leave a Reply

Your email address will not be published. All fields are required