1. Bananas

Thanks to their high levels of magnesium and potassium, bananas are a perfect pre-bedtime snack because they work naturally to relax your muscles and help you drift off more easily. In fact, they're one of the best foods for better sleep, so stock up today. Combining a banana with a small handful of nuts can keep your blood sugar steady throughout the night.

2. Honey

Eating honey can stimulate the release of melatonin in your body, helping signal to your brain that it is time for rest. It also temporarily shuts off orexin, a neurotransmitter that helps keep you alert during the day. Adding a teaspoon of raw honey to warm chamomile tea makes a comforting evening ritual.

Quick evening tips for better sleep hygiene:

3. Almonds

Almonds are another food that are full of magnesium, which makes them an ideal snack before bedtime. Much like bananas, almonds help regulate muscle contraction and promote overall relaxation. A study highlighted by Healthline notes that magnesium plays a critical role in supporting restful sleep patterns.

4. Turkey

If you’re looking for meat or poultry that can be enjoyed for dinner without posing a threat of staying awake, turkey is a perfect choice. Turkey contains high levels of an amino acid called tryptophan, which helps your body synthesize serotonin and melatonin to relax your muscles. Think about how relaxed you feel after eating Thanksgiving dinner—tryptophan is a key reason!

5. Oats

Oats are super rich in vitamins, amino acids, and minerals that all promote the natural production of melatonin. Similar to how honey encourages a peaceful night, a small bowl of oatmeal with warm milk can prepare your system for deep recovery. Complex carbohydrates like oats digest smoothly and prevent midnight hunger pangs.

The Bad

1. Alcohol

Alcohol might make you feel drowsy at first, but it won’t be able to provide you with deep, meaningful sleep. You will likely find yourself waking up throughout the night as your body metabolizes the alcohol. Clinical insights from the Mayo Clinic show that evening alcohol consumption disrupts REM sleep cycles and impairs overall sleep quality.

2. Cheese

There is a reason why people say that cheese can give you vivid dreams or nightmares! Aged cheese contains high levels of tyramine, an amino acid that causes the brain to release stimulants, keeping your mind far more alert when you should be unwinding.

3. Fatty Foods

Anything that is heavy or hard for your body to digest can run the risk of causing heartburn or acid reflux. Experiencing heartburn is an uncomfortable ailment that will surely keep you awake at night. Try to swap heavy fried meals for lighter alternatives if you eat close to bedtime, or reference our earlier notes on almonds for lighter snack options.

4. Spicy Foods

Spicy foods contain high levels of capsaicin, which is the active compound that causes all the heat. Eating spicy dishes just before bed can make it hard for your body to regulate its core temperature, which needs to drop slightly for optimal sleep onset.

5. Coffee

This one is obvious but it’s worth repeating! The high caffeine content in a cup of coffee is enough to keep you awake for up to ten hours, so naturally, that is the last thing you want to be drinking before bed! Experts say that your last cup of coffee of the day should be around lunchtime, giving your body enough time to metabolize caffeine before hitting the sheets.