Sleep-Friendly Foods: What to Eat (and Avoid) Before Bedtime

Sleep is as important for our health as diet and exercise. Getting a good night’s sleep improves your brain performance and is especially important for an infant’s development. As you form your sleep pattern there are certain things you can do to improve your sleep. One of the things that is very important for a good night’s sleep is knowing what to eat and avoid before bed. In this article, the Kooi sleep experts will be looking at some sleep-friendly foods you can take before going to bed. We’ll also touch on foods to avoid before bedtime.

How does eating before bed affect your sleep?

• Eating a high-calorie meal with large amounts of carbohydrates less than an hour before bedtime can extend the time it takes to fall asleep. If, however, you eat that meal at least four hours before bedtime, it can reduce the time it takes you to fall asleep.
• Eating something less than an hour before going to bed makes it more likely for you to wake up after falling asleep.

Sleep-friendly foods to have before bed

Certain nutrients like B vitamins, carbohydrates, melatonin and serotonin can help you to sleep better at night. There are also certain herbs found in teas like chamomile that are considered to be sleep-inducing. Let’s take a look at some of the sleep-friendly foods you can have before bed.

1.     Peanut butter on whole-grain bread

Peanut butter contains the amino acid tryptophan which your body needs to make serotonin and melatonin. Both melatonin and serotonin help to regulate your sleep-wake cycle and then promote good quality sleep. Eating grain bread can also help you feel rested without having a sugar crash.

2.     Almonds

Almonds are great to have before bed because they help your body make Gamma-Aminobutyric Acid (GABA) which helps to promote calmness and reduce anxiety, promoting restful sleep. Moreover, they are also a good source of melatonin that regulates your body’s internal clock, meaning your body knows when to fall asleep.

3.     Cherries

Cherries are high in melatonin which is a sleep-inducing hormone. Drinking a glass of cherry juice before bed can reduce the severity of insomnia and increase sleep efficiency. For even better results try to find some tart cherries.

4.     Yoghurt

Yoghurt contains protein as well as vitamins B6 and B12 which all contribute to sound sleep. Just like almonds, yoghurt also contains GABA, which helps calm the body in preparation for sleep. This means you can have yoghurt with shaved almonds and a couple of tart cherries on top for extra effectiveness (and flavour).

5.     Oily fish

Different types of oily fish like salmon, tuna and trout are rich in vitamin D. This nutrient is important for the regulation of serotonin and is involved in the regulation of sleep.

Foods to avoid before sleep

Just like there are sleep-friendly foods, you also get food that affects sleep negatively. Here are some of them:

1.     Spicy foods

Spicy foods can cause heartburn and indigestion which can make it difficult to relax and fall asleep. So if you absolutely have to eat a spicy meal, try having it for lunch. It is better to avoid these foods before bed and opt for milder alternatives.

2.     High-fat foods

Foods that are high in fat or greasy can be difficult to digest and may lead to discomfort. These high-fat foods can also trigger acid reflux, causing disrupted sleep.

3.     Sugary snacks

Sugary snacks like candy and desserts can cause energy spikes and crashes that make it difficult to fall and stay asleep. Consuming high amounts of sugar before bed can also lead to nighttime awakenings. These are all reasons why children are usually not allowed to have a lot of sugar, especially before bedtime.

4.     Citrus fruits

Fruits like oranges and grapefruits are acidic and can cause heartburn or acid reflux. If you are usually prone to these conditions then it is better to avoid citrus fruits before going to bed.

5.     High-protein foods (in excess)

Protein takes a lot longer to digest than carbohydrates which means you will struggle to fall asleep if you consume too much protein late at night. So don’t eat a 500 g steak before hitting the hay. It is better to choose a bedtime snack that is light and low in protein (like a bowl of yoghurt). 

6. Caffeine

Caffeine stimulates your brain and can give you a false sense of being full when you actually still need food. If you take too much caffeine throughout the day you may wake up feeling hungry in the middle of the night.

How long before going to bed should you stop eating?

You should always try to stop eating about three hours before going to bed. This allows you time to digest the last thing you ate and it is a short amount of time so you won’t be hungry before going to bed.

You should also be wary of eating your last meal too early because that can also disrupt your sleep. If you do enjoy having an early dinner then it may be a good idea to have a late evening snack. No matter what time you eat at night, that three-hour window is important to ensure less disruptive sleep.

Things to drink to help you sleep

What’s a dinner or late evening snack without something to drink? Apart from sleep-friendly foods that promote the onset of sleep, there are some drinks that may also help.

1.     Chamomile tea

Chamomile tea has a mild sedative effect that helps to induce sleep. It can also help to improve your sleep quality so that you wake up rested and refreshed. This tea can also help with sleep quality problems that are associated with depression.

2.     Peppermint tea

The essential oils in peppermint tea can help to relax your muscles and promote a peaceful night of sleep. Furthermore, peppermint tea is said to help with digestion. It will also help you to feel more energetic in the morning and throughout the day.

3.     Warm milk

You may have heard this one before but it is definitely true. Milk contains tryptophan which naturally increases serotonin, which makes melatonin. Melatonin in turn helps to regulate your sleep-wake cycle.

4.     Almond milk

When you are having your almonds or yoghurt with shaved almonds on, why not top it off with some almond milk? Almonds have vitamins and minerals as well as high sleep-promoting hormones which makes it perfect to have before going to bed.

Sleep Better with Kooi

Now that you have your pre-sleep diet of sleep-friendly foods sorted, head over to our blog to find more useful pointers on sleep.