What to eat before bed if you want a good night’s sleep

Lavender on your pillow, avoiding all digital screens, meditation – there are seemingly endless ways that supposedly promise a good night’s sleep.

foods to eat before bed

The last thing you want to do at night is get into your large bed and struggle to sleep because you’re eaten food that isn’t settling in your stomach well. If you’re hungry for a bedtime snack or beverage, don’t just grab the first thing that sounds tasty! Make sure you go for some of the below options for a good nights sleep.

New research has revealed that over two thirds (69%) of people in the UK feel sleep-deprived, and our love of spicy foods, caffeine and alcohol may be the reason why.

Foods to eat before bed


Although generally considered an energy-boosting food, bananas are rich in magnesium which relaxes muscles and they also contain serotonin and melatonin, which encourage sleep. So a banana before bed might be the perfect medicine for a great nights sleep.


Almonds are usually most known as a great source of healthy fats and are bursting with tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm. The only issue with Almonds usually is that not everyone tends to enjoy them in the first place.


Honey is perfect for those of us that has a sweet tooth. Just one teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin which is what keeps us alert. So once this relaxes it can help your body get to sleep much easier.


As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin, oats encourages insulin production and naturally raise blood sugar.


One of the most famous sources of tryptophan, turkey is also a great source of protein and will make you feel full. The reason it’s important to feel full before bed is because if you’re hungry your less likely to get to sleep as your stomach becomes restless

About a third of people struggle with insomnia which is why we should all be eating foods more likely associated with breakfast before bed.

So unfortunately it looks like a lot of the most delicious things to munch of an evening aren’t helping fight our insomnia at all.

The perfect bedtime snack

Perhaps a bowl of porridge with honey, banana and almonds.

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