Quick Answer: The best foods for sleep contain tryptophan, magnesium, or natural melatonin. Bananas, almonds, tart cherries, kiwis, and chamomile tea are all supported by research. Eat a light snack 30 to 60 minutes before bed, and avoid heavy, spicy, or high-sugar foods that can keep you awake.
In This Guide
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You have probably heard that warm milk helps you sleep. Your grandmother may have sworn by it. But the connection between food and sleep goes far deeper than old wives' tales. Specific nutrients in certain foods directly influence the hormones and neurotransmitters that regulate your sleep-wake cycle.
The trick is knowing which foods actually work, which ones are mostly myth, and when to eat them. Here is what the research says.
How Food Affects Your Sleep
Three nutrients do most of the heavy lifting when it comes to food and sleep quality:
The Science of Sleep Nutrients
Tryptophan is an essential amino acid your body cannot make on its own. Once consumed, your body converts it into serotonin and then into melatonin, the hormone that signals your brain to sleep. Foods rich in tryptophan include turkey, chicken, eggs, cheese, nuts, and seeds.
Melatonin is found naturally in certain foods like tart cherries, pistachios, and some grains. Eating these foods can modestly raise your blood melatonin levels (Howatson et al., 2012, European Journal of Nutrition, DOI: 10.1007/s00394-011-0263-7).
Magnesium helps regulate GABA, a neurotransmitter that calms the nervous system. Research in the Journal of Research in Medical Sciences found that magnesium supplementation improved sleep quality in elderly adults (Abbasi et al., 2012, DOI: 10.4103/1735-1995.104303). Foods high in magnesium include spinach, pumpkin seeds, almonds, and bananas.
Carbohydrates also play a supporting role. They help your brain absorb tryptophan more efficiently, which is why a small carb-plus-protein snack before bed can be more effective than either alone.
The Best Foods That Help You Sleep
Tart Cherries and Tart Cherry Juice
Tart cherries (Montmorency variety) are one of the few foods with meaningful amounts of natural melatonin. A study at Louisiana State University found that adults who drank tart cherry juice twice daily slept an average of 84 minutes longer and reported better sleep quality (Losso et al., 2018, American Journal of Therapeutics, DOI: 10.1097/MJT.0000000000000584).
Kiwi Fruit
Two kiwis eaten one hour before bed improved sleep onset, duration, and quality in a study of adults with self-reported sleep difficulties (Lin et al., 2011, Asia Pacific Journal of Clinical Nutrition, DOI: 10.6133/apjcn.2011.20.2.05). Kiwis are rich in serotonin, antioxidants, and folate, all of which may contribute to their sleep benefits.
Almonds and Walnuts
Almonds are one of the best food sources of magnesium, with a 28-gram serving providing about 19% of your daily value. Walnuts contain both melatonin and omega-3 fatty acids. A small handful (about 30 grams) makes a good bedtime snack.
Turkey and Chicken
Both are excellent sources of tryptophan. Turkey contains about 340 mg of tryptophan per 100-gram serving. The popular myth that turkey makes you sleepy at Thanksgiving is slightly exaggerated (the large meal and carbs contribute too), but the tryptophan content is real.
Fatty Fish
Salmon, mackerel, and sardines provide both omega-3 fatty acids and vitamin D. A study published in the Journal of Clinical Sleep Medicine found that eating fatty fish three times per week improved sleep quality and daytime functioning (Hansen et al., 2014, DOI: 10.5664/jcsm.3370).
Warm Milk
There is some science behind the folk remedy. Milk contains both tryptophan and the peptide alpha-lactalbumin, which increases tryptophan availability in the brain. The warmth may also help through a psychological comfort effect. It will not put you to sleep on its own, but it can be part of a calming bedtime routine.
Chamomile Tea
Chamomile contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain and promotes relaxation. A randomized controlled trial found that chamomile extract significantly improved sleep quality in elderly participants (Adib-Hajbaghery and Mousavi, 2017, Complementary Therapies in Medicine, DOI: 10.1016/j.ctim.2017.09.010). Caffeine-free and gentle, it is one of the safest bedtime drinks.
Banana Before Bed: Does It Actually Work?
This is one of the most searched sleep-food questions, and the answer is yes, with a small caveat.
A medium banana contains about 32 mg of magnesium (8% daily value) and some tryptophan. It also provides vitamin B6, which your body needs to convert tryptophan into melatonin. The natural sugars provide a small carbohydrate boost that helps tryptophan cross the blood-brain barrier.
Banana Before Bed: What to Know
- Best timing: 30 to 60 minutes before bed
- Pair it with: A tablespoon of almond butter for extra magnesium and healthy fats
- Keep it simple: One medium banana is enough. Eating too much before bed can cause discomfort.
- Not a magic fix: A banana will not override poor sleep habits, caffeine, or an uncomfortable mattress
Is a banana before bed a substitute for good sleep hygiene? No. But as part of a consistent evening routine, it gives your body the raw materials it needs to produce sleep-friendly hormones.
Healthy Bedtime Snack Ideas
The ideal bedtime snack combines a small amount of complex carbohydrates with a protein or fat source rich in tryptophan or magnesium. Keep portions small, around 150 to 200 calories.
| Snack | Key Nutrients | Why It Works |
|---|---|---|
| Banana + almond butter | Magnesium, tryptophan, B6 | Triple sleep nutrient combo |
| Greek yogurt + tart cherries | Tryptophan, melatonin, calcium | Natural melatonin with protein |
| Whole grain toast + turkey | Tryptophan, complex carbs | Carbs help tryptophan reach the brain |
| Small bowl of oatmeal | Melatonin, magnesium, fibre | Warm, comforting, slow-release carbs |
| Handful of pumpkin seeds | Magnesium, zinc, tryptophan | Nutrient-dense, low calorie |
| Two kiwis | Serotonin, antioxidants, folate | Research-backed sleep improvement |
Foods and Drinks to Avoid Before Bed
What you avoid matters as much as what you eat. These foods and drinks can disrupt your sleep, even if the rest of your routine is solid:
- Caffeine: A study in the Journal of Clinical Sleep Medicine found that caffeine consumed 6 hours before bed still reduced total sleep time by over an hour (Drake et al., 2013, DOI: 10.5664/jcsm.3170). Watch for hidden sources like chocolate, some teas, and energy drinks.
- Alcohol: It may help you fall asleep faster, but alcohol fragments your sleep cycles and reduces REM sleep. You wake up feeling unrested even after a full night.
- Spicy foods: Can trigger heartburn and raise core body temperature, both of which interfere with falling asleep.
- High-sugar foods: Cause blood sugar spikes and crashes that can wake you during the night.
- Large, heavy meals: Eating a big meal within 2 hours of bed forces your digestive system to work overtime, making it harder to fall and stay asleep.
- Acidic foods: Tomato-based sauces, citrus fruits, and carbonated drinks can cause acid reflux when you lie down.
When and How Much to Eat Before Bed
Timing Your Evening Eating
- Last large meal: Finish dinner at least 2 to 3 hours before bed
- Light bedtime snack: 30 to 60 minutes before bed if needed
- Portion size: Keep snacks under 200 calories
- Liquids: Limit fluids in the last hour to avoid middle-of-the-night bathroom trips
- Consistency: Eating at roughly the same time each evening helps regulate your circadian rhythm
Going to bed hungry can be just as disruptive as going to bed stuffed. If your stomach is growling, a small snack is better than trying to ignore it. The key is choosing something that supports sleep rather than fights it.
Sleep Better in Brantford
Good sleep starts with the right habits and the right bed. If you are doing everything right with your evening routine but still tossing and turning, your mattress might be the missing piece. Visit Mattress Miracle at 441 1/2 West Street in Brantford to test mattresses in person. We have been helping families in Brantford and the surrounding area sleep better since 1987.
Frequently Asked Questions
What is the best food to eat right before bed?
A banana with a tablespoon of almond butter is one of the best pre-sleep snacks. It combines magnesium, tryptophan, vitamin B6, and a small amount of carbohydrates, all of which support melatonin production. Eat it 30 to 60 minutes before bed for best results.
Does eating a banana before bed help you sleep?
Yes, bananas contain magnesium, tryptophan, and vitamin B6, which your body uses to produce melatonin and serotonin. While a banana alone will not cure insomnia, it provides the raw materials your body needs for healthy sleep hormone production as part of a good bedtime routine.
How long before bed should I stop eating?
Finish your last large meal 2 to 3 hours before bed. A small, sleep-friendly snack (under 200 calories) is fine 30 to 60 minutes before bed. Going to bed on a very full stomach can cause discomfort and acid reflux, while going to bed hungry can also disrupt sleep.
Does chamomile tea really help with sleep?
Research supports chamomile's mild sleep benefits. It contains apigenin, a compound that promotes relaxation by binding to specific receptors in the brain. A warm cup 30 to 60 minutes before bed can be a calming part of your wind-down routine. It will not knock you out, but it gently nudges your body toward rest.
Can the right mattress improve sleep more than food?
Both matter, but your mattress has a bigger impact on overall sleep quality. Food provides the nutrients your body needs for sleep hormones, but a mattress that causes pain or overheating can override those benefits entirely. Come try mattresses at Mattress Miracle in Brantford to find the right fit for your body.
Visit Our Brantford Showroom
Mattress Miracle
441 1/2 West Street, Brantford
Phone: (519) 770-0001
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Eating the right foods is one piece of the sleep puzzle. The other piece is a mattress that keeps you comfortable all night. Visit us to test different comfort levels and find your perfect match, no pressure.