Foods to Eat and Foods to Avoid to Sleep Better All Night

Kathe Sanz

Published on 9/24/19 at 2:30 PM

Foods to Eat and Foods to Avoid to Sleep Better All Night

November 6, 2025

Digestion & Nutrition

Most experts advise that you avoid eating several hours before you go to sleep. Sleeping is a time for the body to rest and eating a large meal before hitting the pillow can disrupt your digestive system and make sleep more challenging. However, there are a number of foods that can actually help you sleep better. There are also several foods that are notorious for disrupting sleep patterns and should be avoided. Making the right dietary choices can help you achieve a better night's sleep and support overall sleep health.

Five Foods That Can Help You Sleep Better:

If you want to get to fall asleep quickly and stay asleep throughout the night, try snacking on one of the following five foods about one to two hours before you hop into bed.

1. Bananas

Bananas contain magnesium, a mineral in the body that naturally relaxes the muscles. If your muscles are feeling sore or tense before bed, having a banana one hour before dozing off can benefit you. In addition to magnesium, bananas are packed with serotonin and melatonin, which further increase drowsiness and allow you to sink into your natural REM cycle.

2. Almonds

Healthy fats like almonds are also rich in magnesium to help your muscles relax. Almonds are also bursting with tryptophan which helps to naturally reduce muscle and nerve function while also steadying your heart rhythm. Almonds are also a light snack so you won’t feel full or bloated before ending your day.

3. Honey can help you sleep better

The key to having honey before bed is having just the right amount. Too much honey could spike your sugar intake and boost your energy. Add one teaspoon of honey to a cup of tea, this is enough to stimulate the release of melatonin in the brain and help you settle into sleep. Evening snacks and pre-sleep snacks like a small amount of honey can be beneficial, but it's important to choose light, nutritious options.

4. Oats

Oats are an unrecognized superfood, filled with nutrients, including the sleep-inducing melatonin. Oats are also a comforting pre-sleep snack that can be made in 10 minutes or less. Double up on sleep-promoting foods by adding half a banana and a teaspoon of honey to half a cup of oatmeal and get ready to snooze.

5. Turkey can help you sleep better

Ever feel exhausted after a big Thanksgiving dinner? Yes, all that socializing may have drained your energy but another contributor could be the tryptophan that’s found in turkey. Turkey will make you feel full and tired, and that’s a recipe for a better sleep.

6. Pumpkin seeds

Pumpkin seeds are rich in magnesium and tryptophan, both of which play a key role in promoting restful sleep and supporting a good night's sleep.

These foods are rich in sleep promoting nutrients such as melatonin, tryptophan, and magnesium, which are essential for a good night's sleep. Whole grain crackers are also a healthy pre-sleep snack option and can be paired with other sleep-promoting foods to help you achieve a better night's sleep.

Five Foods to Avoid That Won’t Help You Sleep Better:

1. Alcohol

Alcohol is deceiving because it can help you pass out quickly but come back to haunt you by consistently interrupting your REM cycle. If you want a high-quality sleep, stay away from more than one alcoholic drink before bed.

2. Cheese

sleep better

Cheese contains high levels of the amino acid tyramine which actually makes the brain feel more alert. High protein foods close to bedtime can also be harder to digest and may interfere with sleep quality.

3. Spicy food

sleep better

Chilli peppers contain capsaicin which makes it harder for your body to regulate temperature. This can make you uncomfortably hot and queasy before you try to relax into sleep. Save your digestive system and body the trouble and have your last spicy meal at lunch. Spicy foods can also increase stomach acid, leading to discomfort and disrupted sleep.

4. Fatty food

sleep better

Fatty foods are hard for your stomach to digest and are more likely to cause heartburn which makes it more difficult to get to sleep. Greasy trans fats can upset your stomach and keep you tossing and turning. Avoid foods like pizza, fries, or other fast food items in the evening. Diets high in saturated fat and saturated fats are linked to lighter, less restorative sleep and may increase the risk of sleep disturbances.

5. Coffee

sleep better

We recommend that you stop drinking coffee at least five hours before you try to fall asleep. Caffeine is known to boost energy levels and keep you alert. Caffeine is often used to stay awake, but this can negatively impact your ability to fall asleep and stay asleep. Skip the dessert coffee or opt for decaf if you’re itching for a comforting evening cup.

Sugary foods can cause blood sugar fluctuations that make staying asleep more difficult, so it's best to avoid them before bed.

Disclaimer: DR-HO'S content is intended for informational purposes only and should not be taken as medical advice. Please consult a certified medical professional for diagnosis and treatment recommendations.

Sources:

Hosie, Rachel. What to eat before bed if you want a good sleep – and what to avoid. Independent. Retrieved from: https://www.independent.co.uk/life-style/health-and-families/how-to-get-good-nights-sleep-food-before-bed-what-to-eat-a7559961.html