Top 9 Foods and Drinks to Have Before Bed

Having trouble sleeping? The food you eat before bed could be the key to a better night’s sleep. 

Quality sleep is important for your overall health, reducing the risk of chronic illnesses and strengthening your brain and immune system. But many people struggle to get the recommended amount of sleep. 

Luckily, making changes to your diet can help improve your sleep, as certain foods and drinks have properties that promote better sleep. 

In this article, we’ll explore the nine best foods and drinks to have before bed to enhance the quality of your sleep. 

By adding these sleep-friendly options to your nightly routine, you can enjoy a more peaceful and refreshing sleep.

List Of Top 9 Foods and Drinks to Have Before Bed 



Almonds are a type of nut that is good for you. They are packed with important nutrients like phosphorus and riboflavin.

Eating almonds regularly reduces the risk of type 2 diabetes and heart disease. This is because they have healthy fats, fiber, and antioxidants that protect your cells from damage.

Almonds may even help you sleep better. They contain a hormone called melatonin, which helps regulate your sleep cycle. They are also a good source of magnesium, which can improve sleep quality, especially for people with insomnia.

Greek yogurt

Greek yogurt

Greek yogurt is a creamy and delicious option to have before bedtime.

It is rich in probiotics, which are good for your gut health, and amino tryptophan, which helps regulate your sleep-wake cycle.

You can enjoy a bowl of Greek yogurt with diced fruits for a sweet and nutritious treat before sleep.

Combining probiotics and amino tryptophan in Greek yogurt may promote better sleep quality. 

So, next time you’re craving a bedtime snack, consider reaching for a bowl of Greek yogurt with some fruit toppings for a tasty and sleep-friendly treat.



Figs are delicious and nutritious fruit that can help improve sleep.

They are rich in important minerals like potassium, magnesium, calcium, and iron, which are essential for proper blood flow and muscle relaxation, promoting better sleep.

Additionally, figs contain fiber, which can help you feel fuller for longer and prevent late-night cravings.

Including figs in your diet can be a tasty way to enhance your sleep quality. Enjoy them as a snack, add them to your meals, or even use them as a sweet topping for desserts.

Next time you’re looking for a healthy and sleep-friendly snack, consider reaching for some figs and enjoy the benefits they offer for a good night’s sleep.

Chamomile Tea

Chamomile Tea

Chamomile tea is a well-liked herbal tea that provides numerous health advantages. It contains special substances called flavones that act as antioxidants. 

The flavones found in chamomile tea have the ability to reduce inflammation in the body, which in turn lowers the risk of chronic diseases like cancer and heart disease.

Drinking chamomile tea may also boost your immune system, help reduce anxiety and depression, and improve the health of your skin. It has unique properties that can improve the quality of your sleep.

One of the reasons why chamomile tea can aid in reducing insomnia is due to the presence of apigenin, an antioxidant.

Studies have demonstrated that consuming chamomile extract or drinking chamomile tea can have positive effects on sleep. It can help fall asleep more quickly, reduce the number of times they wake up during the night, and enhance the overall quality of their sleep.



Kiwis are a delicious and healthy fruit. They are low in calories and packed with nutrients. They are an excellent source of vitamin C, vitamin K, folate, potassium, and trace minerals.

Kiwis can benefit your digestive health, reduce inflammation, and lower cholesterol due to their high fiber content and antioxidant properties.

Studies have also suggested that kiwis may improve sleep quality. The antioxidants in kiwis, such as vitamin C, may also play a role.

Tart Cherry Juice

Tart Cherry Juice

Tart cherry juice is a healthy drink with some great benefits. It contains important nutrients like magnesium, phosphorus, and potassium. These nutrients are good for your body.

It is also rich in antioxidants, which help protect your body from damage. One of the special things about tart cherry juice is that it can make you feel sleepy. 

Tart cherry juice can help with sleep because it has a lot of melatonin, a hormone that makes you sleepy. Even though more research is needed, it might be worth trying tart cherry juice before bed if you have trouble sleeping.

Fatty Fish

Fatty Fish

Salmon, tuna, trout, and mackerel are considered healthy choices due to their high content of vitamin D, which is essential for your body’s well-being.

These fish are also packed with omega-3 fatty acids, which have anti-inflammatory properties and provide protection for your heart and brain.

Combining vitamin D and omega-3 fatty acids in fatty fish can improve sleep quality. They help increase the production of serotonin, a chemical that makes you sleepy.

Eating fatty fish before bed might help you fall asleep faster and sleep better. However, more research is needed to be sure.



Walnuts are a type of nut that is packed with nutrients. They are rich in vitamins and minerals, including magnesium, phosphorus, manganese, and copper.

Walnuts also contain healthy fats and protein, which can help reduce your appetite. Eating walnuts may benefit your heart health by lowering cholesterol levels.

Some researchers suggest that walnuts can improve sleep quality because they are a good source of melatonin, a hormone that helps regulate sleep. 

The fatty acids in walnuts, particularly omega-3, may also contribute to better sleep by increasing serotonin production.

Pumpkin Seeds

Pumpkin Seeds

Pumpkin seeds are small seeds that are packed with nutrients. They contain magnesium and tryptophan, which are known to help with sleep. 

You can enjoy pumpkin seeds as a snack or add them to soups for some extra crunch and nutrition. Adding pumpkin seeds to your diet may help improve your sleep and improve overall sleep quality. 

So, next time you’re looking for a healthy snack or a soup topping, consider reaching for some delicious pumpkin seeds.


Getting sufficient sleep is vital for your overall health and well-being. There are specific foods and beverages that can significantly influence the quality of your sleep. 

These items naturally contain substances like melatonin and serotonin, playing a crucial role in regulating your sleep.

Some of these sleep-enhancing foods and drinks are rich in antioxidants and nutrients like magnesium and melatonin, known to promote better sleep by helping you fall asleep for longer.

To maximize the sleep benefits, it’s recommended to consume these foods and drinks 2-3 hours before bedtime. 

Eating right before sleeping may lead to digestive problems, such as acid reflux. Incorporating them into your diet may contribute to a more restful and rejuvenating sleep.

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