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.
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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
🥝 Best pre-bed snack: Kiwi fruit + handful of almonds. Natural melatonin + magnesium + tryptophan. Works within a week of consistent use.
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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