Sleep Experts Reveal the 5 Foods You Should Be Eating Before Bed

What You Eat at Night Matters More Than You Think

Most people know that caffeine before bed is a bad idea. But far fewer realize that the right food choices in the evening can actively work in your favor — promoting deeper, longer, and more restorative sleep. Sleep experts and registered dietitians have identified five specific foods that contain the nutrients your body needs to wind down, and the science behind them is surprisingly compelling.

When thinking about the best foods before bed, experts say to look for snacks that are a good source of two key nutrients: tryptophan, an amino acid that helps your body regulate sleep and mood, and magnesium, an essential mineral linked to deeper, more sound sleep. Together, these compounds help signal to your brain and body that it's time to rest.

The Five Foods Sleep Experts Recommend

Tart cherries top many experts' lists. Tart cherries "contain natural melatonin that can induce sleep," according to Christen Cooper, RDN, an associate professor at Pace University. One scientific analysis published in the journal Food Science & Nutrition found that drinking about an ounce of tart cherry juice for seven days increased total sleep time and sleep efficiency.

Bananas are another powerhouse pick. Bananas contain magnesium and potassium, both of which can help with muscle relaxation. They also contain vitamin B6, which supports melatonin production and is involved in how the body produces tryptophan and serotonin. One small study of 21 people with insomnia found that they slept better when they ate a banana or had a glass of milk before bed.

Walnuts bring a different nutritional angle. Walnuts are packed with sleep-promoting omega-3 fatty acids, fiber, antioxidants, melatonin, and magnesium — plus a bit of plant protein. Their high melatonin content can lead to a longer night of uninterrupted sleep. Turkey earns its sleepy reputation for good reason. When you eat turkey, the tryptophan in it is converted to serotonin, which is then converted to melatonin — leading to a sense of drowsiness and better sleep. And finally, milk remains a classic for a reason. It's a good source of protein that helps stabilize blood sugar — important for uninterrupted sleep — and also offers tryptophan and calcium. "Calcium is involved in cell signalling between muscles and nerves and can be important for sleep," according to dietitian Jessica Cording.

Timing and Habits Are Just as Important

These foods work best when eaten as part of a light evening snack rather than a heavy meal. Portion and timing matter. There is some debate about whether eating right before bed is ideal, with research suggesting that eating too close to bedtime can actually interfere with sleep, and that eating four to six hours before going to bed may be better. A light, well-timed snack is the sweet spot.

Equally important is knowing what to avoid. Sugar, alcohol, caffeine, and heavy or spicy foods at night can disrupt sleep and digestion. Several studies have linked increases in sugar consumption to disturbed sleep patterns, more restlessness, and shorter uninterrupted sleep — and consuming sugary foods late at night can disrupt blood sugar levels, making it difficult to drop off.

Small Changes, Big Results

The connection between diet and sleep is one that researchers continue to explore, and the evidence keeps growing. Complex carbohydrates can keep blood sugar levels stable and sleep solid, while protein can help the release of tryptophan. A little healthy fat, like peanut butter, can slow the absorption of carbohydrates to help you wake up rested.

Swapping out a late-night bowl of ice cream for a banana, a handful of walnuts, or a small glass of warm milk may seem like a minor adjustment — but over days and weeks, those choices compound. Better sleep isn't just about what happens when your head hits the pillow. It starts hours earlier, on your plate.