Healthy foods and beverages to have before bed

Healthy foods and beverages to have before bed

For some blessed souls, sleep appears out of nowhere at any time of the day and at any place in the world. But for the rest of us night owls, sleep can be a real issue. No amount of meditation, songs, and darkness can help us sleep. 

Ideally, 7 - 8 hours of sleep is required for the healthy functioning of the body and mind. And there are certainly some foods and beverages that can help you complete your sleep cycle. It is advised to have the last meal of the day 2-3 hours before you go to bed. You wouldn’t want to spend your bedtime burping and bloating. 

Likewise, the 2-3 hours window is ideal as it also gives you a small enough window before bedtime so you don't go to bed hungry.

It is important to know the right foods for better sleep. Eating light foods and warm drinks helps boost your melatonin levels. There are two important sleep-inducing minerals that are high in certain edibles. Melatonin and magnesium-rich foods are your best friends if you count innumerable sheep at night! 

Making small yet consistent changes in your diet will slowly resolve your sleep issues. 

So here are the top healthy foods that ensure that your sleep cycle is right back on track. 


This favorite dry fruit has been dominating cereals, and smoothies and has been garnishing dishes for ages, but little did we know that this innocent dry fruit is at the apex of the top healthy foods that help sleep better. Let me elaborate further 

They're a good source of numerous nutrients, with 1 ounce (28 g) of dried and roasted nuts providing 18% of an adult's daily phosphorus needs and 23% of riboflavin needs.

An ounce of manganese also provides 25% of men's daily manganese needs and 31% of women's daily manganese needs.

Almonds have been known to improve sleep quality.

This is because almonds, along with a variety of other nuts, contain the hormone melatonin. Melatonin is a hormone that controls your internal clock and tells your body when it's time to sleep.

Almonds are also a good source of magnesium, delivering 19% of your daily requirements in only one ounce. Getting enough magnesium in your diet can help you sleep better, especially if you experience insomnia.

Magnesium's capacity to alleviate inflammation is suggested to play a role in encouraging sleep. It may also help lower levels of the stress hormone cortisol, which has been linked to sleep disruption.

Chamomile Tea 

If you want to improve the quality of your sleep, you should consider drinking chamomile tea before going to bed. Chamomile tea has been demonstrated to improve overall sleep quality by containing antioxidants that may encourage tiredness.

Chamomile tea is a popular herbal beverage that has been shown to provide a number of health advantages.

Drinking chamomile tea may also help to enhance your immune system, reduce anxiety and sadness, and improve skin health. Chamomile tea also has some special qualities that may help you sleep better.

People who drank chamomile tea reported fewer symptoms of depression, which is often linked to sleep issues.

If you want to improve the quality of your sleep, you should consider drinking chamomile tea before going to bed.

Fatty Fish

Good news for the fish lovers! If you like to sleep with a full tummy before bed, then this healthy food will not only make you feel satiated but also will make your eyelids heavy. 

Fatty fish like salmon, tuna, trout, and mackerel are extremely nutritious. They are distinguished by their high levels of vitamin D.

Men who ate 10.5 ounces (300 g) of Atlantic salmon three times a week for six months fell asleep 10 minutes faster than men who ate chicken, beef, or pig, according to one study.

Vitamin D was assumed to be the cause of this effect. Vitamin D levels were greater in the fish group, which was connected to a significant improvement in sleep quality.

Before bed, eat a couple of ounces of fatty fish to help you fall asleep faster and sleep deeper. More research is needed before a firm conclusion can be drawn on the effectiveness of fatty fish to improve sleep.

White Rice 

For those who finish their dinners with rice, you might want to switch it to white rice. 

White rice has a lot of carbs, with 22 grams every 4-ounce (79-gram) portion. Its high glycemic index is due to its high glucose content and lack of fiber (GI). The glycemic index (GI) is a measurement of how quickly a food raises blood sugar levels (59Trusted Source, 62Trusted Source).

It's been proposed that consuming high-GI meals, such as white rice, at least an hour before bedtime will help with sleep quality.

Despite the fact that white rice may help you sleep, it's recommended to eat it in a measured quantity and not go overboard with it. 


Turkey is one of the favourite food for better sleep. Turkey is both tasty and healthy.

It's high in protein, with roughly 8 grams of protein per ounce in roasted turkey (28 g). Protein is necessary for maintaining muscle mass and controlling appetite.

Turkey is also a good source of riboflavin and phosphorus, as well as a few other vitamins and minerals. It's a good source of selenium, delivering 56 percent of the Daily Value in a 3-ounce dose.

Turkey has a number of qualities that may explain why some individuals feel weary after eating it or believe it promotes sleepiness. It contains the amino acid tryptophan, which helps the body produce more melatonin.

Turkey's protein content may possibly play a role in its potential to produce sleepiness. There's evidence that eating a reasonable amount of protein before bedtime is linked to better sleep quality, including fewer nighttime interruptions.


Several foods and beverages may be beneficial. This is because they include hormones and chemicals that regulate sleep, such as melatonin and serotonin.

Some foods and beverages, such as magnesium and melatonin, include high levels of specific antioxidants and nutrients that are proven to help you fall asleep sooner or stay asleep longer.


Which food gives deep sleep?

Though many people struggle to get enough, it's generally advised to get between 7 and 9 hours of unbroken sleep each night.

You can adjust your diet since some foods and beverages contain qualities that help you sleep, which is one of the numerous methods you can employ to encourage restful sleep.

Almonds, turkey, chamomile tea, and walnuts are some of the top preferred foods for better sleep. 

How can I increase my deep sleep naturally?

Fiber is considered one of the top food for better sleep.

A healthy diet does more than just improve weight loss; it also impacts the quality of sleep you get. Studies have shown that a greater fiber intake can result in more time spent in the deep sleep stage. During the day, make a conscious effort to add more fiber to your diet and other foods that promote sleep.