What to Eat Before Bed for Restful Sleep

What to Eat Before Bed for Restful Sleep

The food we eat can have a profound effect on our bodies both throughout the day and during the wee hours of the night.  Some foods can make us feel energized and wide awake, while others can make us lethargic and groggy

To help you figure out what kind of meals and snacks you should have before bed, we’ve put together this quick guide.  We’ll walk you through several of the best foods to eat before bed along with their inherent nutritional benefits.

We’ll also be providing some resources for products and services that can also help you get a good night’s rest.

Meals and Snacks to Have Before Bed

Meals and Snacks to Have Before Bed

Almonds & Walnuts

Kicking things off, almonds and walnuts are tree nuts that can help you get better quality sleep due to their abundance of melatonin.  Beyond this, walnuts in particular also contain fatty acids that further boost the natural production of serotonin in the body.

Aside from sleep hormones and fatty acids, both of these tree nuts contain large amounts of essential vitamins and minerals.  Regularly consuming almonds and walnuts can also make your heart healthier by reducing cholesterol and lowering the likelihood of heart disease.


If you’ve ever downed a savory brunch, a rack of lamb, or a meat-filled buffet, and felt sleepy, there’s a good reason behind this.  Most protein dishes, and turkey in particular, contain a specific fatty acid known as tryptophan.

While the specifics are yet to be fully understood, sleep experts believe that tryptophan increases the production of melatonin.  Given this, it is speculated that eating turkey can directly contribute to more restful sleep.


This fruit, which shares a name with the people and state bird of New Zealand, is known for helping people regulate sleep cycles due to its naturally high levels of serotonin.  As an anti-inflammatory food, kiwifruits also help promote better sleep by helping the body rest.

Since you may not be in the mood to peel a kiwi fruit in the dead of night, we’d recommend peeling the fruit beforehand.  Alternatively, you could also make a juice or smoothie using kiwifruits, bananas, almond milk, and chamomile.

High-fat Fish

Fish that contain high levels of fat such as salmon, tuna, and mackerel are a great source of omega-3 acids and vitamin D.  Together, these vitamins and nutrients enhance sleep quality by raising serotonin production.

If you’re not too confident in your cooking skills, you can always visit a Japanese resto or sushi bar.  Many Japanese restaurants provide exceptional dishes that make use of Chutoro (fatty-tuna), salmon, and even mackerel.

It’s important to note that the food you eat isn’t solely responsible for your sleeping experience.  Many factors such as temperatures, light exposure, mattress texture, and humidity can play a role in how well you rest during the wee hours of the night.

For future reference, we’d recommend keeping this article in your back pocket so you’ll always have a quick guide on what to eat before bed.  We certainly hope that in the future this article will be of use to you.