Best Foods to Eat Before Going to Bed

They type of food you eat and the time when you eat them can impact on the quality of your sleep when you go to bed at night. Your job is to ensure that you have the healthiest and best foods to eat before going to bed.

It is incredibly important for your overall health that you get good sleep every night. Getting good sleep can help reduce your risk of developing certain chronic illnesses, keep your brain and digestion healthy, and boost your immune system.

Generally, it is recommend that you get between 7 and 9 hours of uninterrupted sleep each night. But of course, as we know it, many people today struggle to get barely 4 or 5 hours.

There are many strategies you can use to promote good sleep, including making changes to your diet. Some foods actually have sleep-promoting properties that can foster a sweet night sleep after the days work.

Let’s take a look at some of the best meals to eat before going to bed.

5 Best Foods to Eat Before Going to Bed

Before we get down to the list, it is important to note that eating heavy meals late at night can do the opposite of giving you a good night sleep. It can lead to heartburn and other gastrointestinal disturbance that will have you tossing and turning throughout the night.

Unlike during the day when we require a lot of food to sustain us and give us the energy to get through the day’s work, we actually don’t need a lot of food to sleep. However, this message got mixed up somewhere and many individuals go for superfluous dinner and supper diet, whiles eating less during the day.

Here are some of the best foods to eat before going to bed if you want to promote a smoother night sleep.


Fish is loaded with the healthy nutrients which your body needs. It also contains vitamin B-6, which is what your body needs to make a chemical in the brain called melatonin. This powerful chemical is triggered by darkness and helps induces sleep.


All types of nuts are a great source of heart healthy fats. Walnuts and almonds are among the best in this group as they have high melatonin, which controls the sleep-and-wake cycle of your body. They also increase the blood levels of the hormones which helps you to have sound sleep during the night.


It has been proved scientically that melatonin milk content and typtophan results in good night sleep. Drinking a glass of warm milk or hot tea gives you the perfect soothing before going to bed, which helps you sleep faster.


One of the healthiest addition to this list is salads. You can have a pre-bed food such as salads filled with lettuce, berries, cottage cheese, and honey. They are both delicious and extremely healthy.

Lettuce is filled with lactucarium, which has sedative properties. It soothes the body and helps your body to get the desired relaxing sleep for the night.

Leafy vegetables such as kale, spinach, and mustard greens are also great sources of calcium which you can add to your salads.

Melatonin-rich Fruits

Although all types of fruits is good for your health, a few specific types have a major contribution and in helping you get good sleep. For instance, tart, cherries, bananas, pineapple, oranges, berries and kiwi are good sources of the natural sleep enhancing hormone, melatonin.

If you are the type that like fruits, add these to your favorite fruit list. Eating them before bed can help you to sleep faster and better at night.


Your health is the real wealth. You must make sure you do everything to help your body stay at it’s best. Good food and good sleep are the key factors that will always keep you away from the dangerous diseases.

Your sleep can easily get hammered with little changes or unbalanced diet. Therefore, it is mandatory to give an additional attention to your eating habits especially before bedtime. If you are still facing any sort of sleep deprivation or issues, pay your doctor a visit to assess your general health for other possible causes.

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