Foods and Drinks That Affect Your Sleep at Night

Getting a good night’s sleep is crucial for your health, mood, and energy levels. But did you know that what you eat during the day—and especially before bedtime—can drastically affect your ability to fall and stay asleep? Yes, your dinner choices or late-night snacks may either sabotage or enhance your slumber.

Foods That Help You Sleep Better

Food plays a key role in regulating your body’s internal clock and producing sleep-friendly hormones. Consuming the following foods may help you drift off quickly and enhance the quality of your rest.

1. Almonds

Almonds are not only a nutritious snack but also a sleep hero. They’re rich in magnesium, a mineral that improves sleep quality by reducing inflammation and regulating melatonin levels, the hormone responsible for your sleep-wake cycle.

A small handful of almonds before bed can give your body a boost of nutrients it needs to relax and prepare for sleep.

2. Kiwi

This delicious green fruit is a powerhouse of sleep-inducing nutrients. Kiwis are high in antioxidants like vitamin C and serotonin, which have been linked to improved sleep duration and efficiency. A study also found that eating two kiwis an hour before bedtime helped participants fall asleep faster and sleep more soundly.

3. Chamomile Tea

While technically a drink, chamomile tea deserves a spot on this list. Packed with powerful antioxidants and apigenin—a compound that binds to receptors in your brain and promotes sleepiness—this tea is a relaxing choice before bed.

4. Fatty Fish

Salmon, mackerel, and tuna aren’t just good for your heart—they’re also fabulous for your sleep. Fatty fish are rich in vitamin D and omega-3 fatty acids. These nutrients work together to regulate serotonin production, enhancing your mood and sleep cycle.

5. Bananas

Bananas are full of sleep-supporting nutrients like magnesium and potassium. These minerals relax your muscles and nerves, reducing physical tension that could keep you awake. Plus, their natural sugar content can help trigger serotonin production.

6. Tart Cherries

Tart cherries are among the few natural sources of melatonin. Drinking tart cherry juice or snacking on dried tart cherries before bed has been shown to improve both sleep duration and quality.

Foods That Disrupt Your Sleep

While some foods help improve your sleep quality, others can do the exact opposite. Here are the main culprits to avoid for a peaceful night:

1. Caffeine

It’s no surprise that coffee is a sleep disruptor, but caffeine hides in other foods and beverages, too. Soda, chocolate, and even some teas can keep you awake. Caffeine is a stimulant that blocks adenosine, a neurotransmitter that promotes sleep. Its effects can last for hours, so cut caffeine at least six hours before bedtime.

2. Spicy Foods

Foods like spicy curries or hot sauces may taste amazing, but they can wreak havoc on your sleep. Spices can cause heartburn or indigestion, especially when eaten close to bedtime. Plus, they can raise your body temperature, making it harder to fall asleep.

3. Alcohol

Although a glass of wine might make you feel drowsy initially, alcohol disrupts REM sleep, the most restorative sleep stage. It can also lead to frequent wake-ups during the night, decreasing your overall sleep quality.

4. Sugary Snacks

Candy bars, cookies, or other sugary snacks can spike your blood sugar levels. This not only makes it harder to fall asleep but may also cause you to wake up during the night as your blood sugar crashes.

5. Fried or Fatty Foods

Greasy foods like fried chicken or cheesy fries are difficult to digest. Eating them late at night can lead to indigestion and discomfort, keeping you awake when you should be catching Z’s.

6. High-Salt Foods

Too much salt before bed can lead to dehydration and disrupt your body’s fluid balance. This could cause you to wake up in the middle of the night, thirsty or with an elevated heart rate. Salty snacks like chips or processed foods are best avoided before bedtime.

Sleep-Friendly Eating Tips

Besides knowing which foods to eat and avoid, following these practical tips can further improve your sleep:

• Time Your Meals: Avoid heavy meals two to three hours before bedtime. A light snack is fine, but eating large meals too close to bedtime can cause indigestion.
• Balance Blood Sugar: Pair complex carbs (like whole-grain crackers) with protein (like peanut butter) to stabilize your blood sugar levels and avoid waking up hungry.
• Consistent Routine: Try to eat meals and snacks at roughly the same times each day. A consistent food schedule can help regulate your body clock.
• Stay Hydrated: While drinking water throughout the day is essential, try to limit fluids close to bedtime to avoid waking up for bathroom trips.

Why Food Impacts Sleep

You might be wondering, Why does what I eat matter so much for sleep?

The answer lies in the complex relationship between food, hormones, and your body’s circadian rhythm—or internal clock. Certain foods boost the production of serotonin and melatonin, hormones that tell your body when it’s time to sleep and wake up.

On the other hand, stimulants like caffeine, sugar, or heavy meals interfere with these hormones or your body’s physical comfort, sabotaging restful sleep.

Sleep Better Tonight by Choosing Your Foods Wisely

The connection between food and sleep is powerful. By choosing the right snacks and avoiding the wrong ones, you can set yourself up for a more restful night and wake up feeling refreshed.

View our motivational video on the core truths that matter in life: