10 Best Foods and Drinks to Have Before Bed

Getting enough and quality sleep in incredibly important for your overall health. It may reduce your risk of developing certain chronic conditions, boost your immune system and keep your brain healthy.

Sleep affects every aspect of health. There are some foods and drinks that contain compounds that help control parts of the sleep cycle. Here are the 10 best foods and drinks you can have before bed to enhance your quality of sleep.


Turkey is delicious and nutritious, and it may be a great food to eat before bed due to it containing high amounts of protein & tryptophan, both of which may induce tiredness.


Almonds are a source of melatonin and magnesium, which is a sleep-enhancing mineral. These two properties that may make almonds a great foo to eat before bed.


Kiwi are a low-calorie and nutritious fruit. It's a good source of serotonin & antioxidants, both of which may improve sleep quality when you consume before bed.

Fatty Fish

Fatty Fish, like salmon, trout, tuna & mackerel, are incredibly healthy and a great source of omega-3 fatty acids and vitamin D, both of which have properties that may improve the quality of your sleep.

Passionflower Tea

Passionflower tea is herbal tea, contains apigenin and has the ability to increase gamma aminobutyric acid production. This may influence sleep.


Walnuts are a popular type of tree nut, and have few properties that may promote better sleep. Walnuts are an excellent source of healthy fats and melatonin that improve the quality of your sleep.

White Rice

White rice is a grain that’s widely consumed in many countries, and may be beneficial to eat before bed due to its high glycemic index. A high GI may improve the quality of your sleep.

Tart Cherry Juice

Tart cherry juice has some amazing health benefits, and contains the sleep-promoting hormone melatonin and may help enhance your sleep.

Chamomile Tea

Chamomile tea is a popular herbal tea that provides several health benefits. It contains antioxidants that may promote sleepiness, and drinking it before bed has been shown to improve overall sleep quality.

Warm Milk

Warm milk is a common home remedy for enhancing sleep quality. Milk also contains four sleep-promoting compounds: calcium, vitamin D, tryptophan, and melatonin.

Getting enough sleep is very important for overall health. These foods and drinks may help, because they contain sleep-regulating hormones and brain chemicals, such as serotonin & melatonin.

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