What to Eat (and Avoid) for Better Sleep Tonight
Certain foods promote sleep while others destroy it. Kiwi before bed, no heavy meals after 7pm, and the surprising sleep benefits of tart cherry juice.
Foods That Promote Sleep
The Evidence-Backed List
- Kiwi: 2 kiwis before bed increased sleep time by 13% in studies
- Tart cherry juice: Natural melatonin source, 84 minutes more sleep in studies
- Fatty fish: Omega-3s and vitamin D improve sleep quality
- Nuts: Almonds and walnuts contain melatonin and magnesium
- Chamomile tea: Apigenin compound promotes relaxation
Foods That Destroy Sleep
- Spicy food: Raises body temperature, causes acid reflux
- Heavy, fatty meals: Hard to digest, disrupts sleep
- Sugar: Causes blood sugar crashes that wake you
- Alcohol: Suppresses REM sleep (see our alcohol article)
Meal Timing
Finish eating 3 hours before bed. If you need a snack, make it small - under 200 calories with some protein and complex carbs.
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What foods promote sleep?
Foods with evidence for sleep support: tart cherry juice (natural melatonin + anti-inflammatory compounds, 2 studies showing reduced insomnia symptoms), kiwifruit (serotonin precursors + antioxidants, 4-week trial showing 35% reduction in sleep onset latency), turkey and other tryptophan-rich foods (tryptophan is the dietary precursor to serotonin and melatonin), and warm milk (tryptophan + the psychological cue of a warm calming ritual). Fatty fish, nuts, and seeds provide magnesium and omega-3s that support sleep architecture.
What foods disrupt sleep?
The main disruptors: caffeine (blocks adenosine; found in coffee, tea, energy drinks, chocolate, and some medications — half-life 5-7 hours), alcohol (suppresses REM and causes rebound arousal), high-glycemic foods within 3 hours of bed (blood sugar spike and crash can disrupt sleep mid-night), spicy foods (raise core temperature and cause heartburn), and large meals within 2-3 hours of bedtime (digestion elevates metabolic rate and body temperature during the period when both should be declining).
Does eating before bed cause weight gain?
Total daily caloric intake determines weight gain — not meal timing alone. However, late-night eating tends to correlate with higher overall calorie intake and is associated with weight gain in observational studies. Metabolically, insulin sensitivity is lower in the evening, meaning the same calories are handled less efficiently than earlier in the day. For sleep, heavy late meals increase body temperature and digestive activity that can fragment sleep.
What is the best dinner for good sleep?
Moderate portion size (avoid large meals within 3 hours of bed), balanced macronutrients with an emphasis on complex carbohydrates over simple sugars (supports serotonin synthesis without blood sugar spikes), moderate protein (tryptophan precursor), and low fat (delays gastric emptying, which can worsen reflux). Specific combinations: salmon with sweet potato and leafy greens; turkey with quinoa and vegetables; Greek yogurt with berries. Avoid spicy, acidic, or very fatty meals in the evening.