These are the best and worst foods to eat before bed

It’s common knowledge these days that too much caffeine close to bedtime is a surefire way to ward off quality sleep, but what we eat (and when we eat it) is just as crucial when it comes to preparing our bodies and minds for rest.

If you’re on a mission to improve your sleep quality, here are the best and worst things to consume in the lead-up to bedtime.

What to eat (and drink) before bed

#1. Fatty fish

Looking for the perfect dinner to cook up after a long day, consider adding a source of fatty fish such as salmon, tuna, trout, or mackerel. They are incredibly rich in vitamin D, regulating our natural production of melatonin.

And the benefits of regularly eating fatty fish don’t just start and stop in the bedroom. Varieties of fatty fish are high in healthy omega-3 fatty acids, which are key for keeping inflammation in check. Countless studies have linked the consumption of fatty fish with reduced outcomes of heart disease, obesity and brain degeneration.

#2. White rice

Despite being lower in fibre, nutrients and antioxidants than brown rice variations still containing their bran and germ, it contains an impressive amount of certain vitamins and minerals.

Mostly, white rice is high in carbs due to its high glycemic index (GI), which some research has suggested can improve sleep quality when ingested at least one hour before bedtime.

While more research is needed to confirm this link, white rice will nonetheless keep you satiated and fuller for longer, potentially warding off any midnight snacking cravings.

#3. The ultimate sleepy-girl snack plate

For the late-night snackers who prefer to munch on a bit of variety while watching Netflix, here are the four simple components you need to plate up a healthy (and snooze-inducing) snack plate: anana, kiwi, almonds and walnuts.

Why? These four sacking saviours are rich in tryptophan, magnesium, and potassium, which are known to promote better quality sleep. The sleep-promoting effects of kiwis can be attributed to serotonin, bananas to magnesium, and Almonds and walnuts to vitamin B.

#4. Tart cherry juice

Last year, a recipe for a pre-bedtime concoction took over TikTok, with the tart cherry juice-based beverage garnering the name ‘sleepy girl mocktail’. The mocktail’s creator, Gracie Norton (@gracie_norton), swore by the drink’s ability to help her sleep, and it seems some related academic research supports the TikTokker’s claims.

According to one study, tart cherry juice contains modest amounts of nutrients that are key to rest and recovery, such as magnesium, phosphorus, and potassium. Given its high amounts of melatonin and antioxidants, giving the viral recipe a try before bedtime might be worth it.

#5. Chamomile tea

Another pre-bedtime beverage worth stocking up on is a classic herbal tea. Chamilie tea contains flavonoids, a particular class of antioxidants linked to reduced inflammation.

The staple tea flavour also contains another important antioxidant, known as apigenin. Research shows apigenin has the ability to promote sleepiness and reduce insomnia by binding to receptors in the brain.

Foods to avoid before bed

#1. Spicy food

While we’re often told in movies that spicy foods are a surefire way to induce labour in pregnant women, they’re best left uneaten if you’re trying to fall asleep fast. The high acidity of spicy foods can quickly lead to digestive discomfort, impacting a person’s ability to sleep.

People who are prone to heartburn or IBS should particularly steer clear of dishes made with hot condiments and chillis, as they are more sensitive to digestive issues.

#2. Sugary foods

If you’re looking for ways to eat your way to a good night’s sleep, lollies and sugary cereals should be taken off the menu. The high levels of refined sugars found in our favourite sweet treats are digested rapidly into the bloodstream, spiking our blood sugar and inevitably throwing off sleep hormones.

#3. Tomatoes

As versatile and nutritionally beneficial as tomatoes are in our diet, it’s best to avoid eating them (raw or cooked) too close to bedtime. The red vegetable has a highly acidic composition, and can cause pain in the esophagus if one lies down horizontally too soon after eating them.

#4. Chocolate

While it’s arguably most people’s go-to late-night treat, chocolate before bed is a big no-no when it comes to aiding a good night’s sleep. Containing caffeine, sugar and natural acidity, chocolate is considered to be a triple threat against slumber. While darker varieties contain less sugar, they tend to contain higher levels of caffeine. So, giving in to your chocolate cravings is best done earlier in the day, rather than before bed.

#5. Green tea

Despite having a reputation as one of the most calming beverages out there, chugging a mug of green tea might not be the wisest choice if a night of good quality sleep is on your agenda.

Green tea contains a considerably high amount of caffeine – the antithesis of sleep – and drinking some before bed could keep you awake depending on your tolerance and sensitivity to caffeine.

The herbal tea is also considered to be a strong diuretic, meaning it can increase the frequency of urination, leading to restlessness and early-morning wakeups.