Best (And Worst) Foods To Eat For Sleep

The quality of your sleep at night is largely dependent on the items you consume before you go to bed! Some foods may keep you tossing and turning all night, while others might help you drift away into a peaceful, undisturbed slumber. Here are some of the best (and worst) foods to snack on before you go to bed!


Cereal & Milk

As much as this sounds like something you’d nosh on when you just wake up, it’s a great snack to have before you go to bed! The combination of the carbs in the cereal and the protein in the milk enables our bodies to create serotonin¬†(the happiness chemical), which turns into melatonin eventually, and melatonin is the chemical in our body that helps to put us to sleep. Avoid sugar packed cereals and aim for organic, healthy mixes.

Cherry Juice

Tart cherry juice has been proven to be a great sleep aid! Cherry juice contains some of the highest levels of melatonin in any natural foods! As stated above, melatonin is the chemical in the body that helps put us to sleep, so have some before bed if you want to fall asleep faster!


This is kind of an unusual one and not all supermarket or grocery stores have them, but passionfruit naturally contains somniferum, which has properties that help induce sleep! The best way to consume it is natural as it comes – as is – but if you can’t, tea or juice works well – just make sure it’s not packed with added sugar.

Warm Milk

There’s definitely a reason why babies fall asleep after ingesting warm milk. A lot of people think it’s more of a placebo effect that it has on us humans, because there’s not enough sleep inducing chemicals in milk to naturally put us to sleep. But hey – if it works, right?


Bananas are FULL of magnesium, and magnesium is one of the best minerals you can ingest to help you fall asleep. It acts as a muscle relaxant, which helps us fall asleep faster – and bananas contain high levels of potassium as well which regulate sleep patterns and nerves.



Caffeine can stay in our bodies for eight to ten hours, preventing us from falling into a deep sleep (or preventing us from falling asleep at all). You should cut the caffeine by mid-afternoon if you want any chance of getting a good night’s sleep. We don’t just mean coffee and tea, but pop and even chocolate as well.


Protein is absolutely necessary to ingest throughout the day, but too much can be detrimental to our sleep at night. High protein diets actually provide us with a lot of energy, so when it’s time to settle down it can be hard for the body to do so. Aim for having some high-carb, low-protein snacks before bed to help you sleep.

Spicy Foods

For a lot of people, eating spicy food can actually cause nightmares and keeps them up at night tossing and turning. It can also cause an increase in body temperatures which tend to have an affect on sleep at night as well.


Having a glass of wine before bed may wind you down, but once you hit the sac you’ll probably be more restless than you are normally. That’s because while you’ll fall asleep pretty quickly, alcohol prohibits you entering the REM phase of sleep, which is the deepest kind of sleep you can get. You’ll definitely notice the next day when you can barely keep your eyes open.

Fatty Foods

The more fat you consume in your dinner, the harder it is going to be for you to sleep at night. Fatty or deep fried foods can cause stomach irritation and heartburn, causing a really uncomfortable feeling before bed, keeping you awake! Try to avoid super fatty foods at least 2 hours prior to bed time.

Written by Mark Forge

Mark Forge is the founder of FatForge - an information website dedicated to busting nutrition myths, scams and lies while helping people turn their weight around. If you want to lose weight I suggest starting here.

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