There are lots of foods for better sleep. In an ideal world, the only thing we would all have to worry about when it comes to food and drink is what tastes great and what doesn’t! Unfortunately, this isn’t the case, and with more and more facts and figures being discovered about what different foods can do to your body every single day, it is more important now than ever to have as much knowledge about food choices as possible. Making informed dietary decisions can dramatically improve your nightly rest according to research from the National Sleep Foundation. Here are five foods for better sleep and five foods to avoid at dinner time!
The Good
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:
- Eat your main dinner at least 2 to 3 hours before going to bed.
- Keep late evening snacks light and easy to digest.
- Hydrate throughout the day rather than drinking large amounts of water right before sleep.
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.
| Food | Evening Status | Primary Sleep Benefit | | --- | --- | --- | | Bananas | Recommended | Rich in magnesium and potassium to relax muscles | | Honey | Recommended | Stimulates melatonin production and lowers orexin | | Oats | Recommended | Contains complex carbs and minerals for melatonin synthesis | | Alcohol | Avoid | Disrupts sleep architecture and causes midnight awakenings | | Coffee | Avoid | Caffeine stays in your system for up to ten hours |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.