December 18th, 2019 by Chris Chapman

The food you eat can have a big impact on every part of your life – and that includes how you sleep! Food makes us feel happy and contented, which relieves stress and helps you sleep. Some foods also contain – or encourage your body to produce – melatonin, the hormone which tells your body it’s time to go to sleep. We’ve done some extensive taste-testing and come up with 10 healthy and delicious foods that will help you get a better night’s sleep.

But First: Should You Eat Before Bed?

It’s a widely-held belief that eating before bed is bad for you as it encourages you to gain weight. As we discussed in our list of sleep myths, this isn’t necessarily true! The truth is that when you eat isn’t really important; what you eat, however, is. When we’re tired, it’s tempting to reach for junk food as it’s usually more convenient than knocking up a healthy salad. Snacking on crisps, biscuits, and microwave meals is what makes you gain weight – the time of day you’re snacking doesn’t matter! If you feel the need to snack before bed, go for one of the healthy foods below instead to satisfy your cravings without putting on weight.

Peanut Butter Toast

Peanut butter is a nutritious snack that will fill you up when you’re hungry. It contains amino acids called tryptophan that will help you fall asleep, whereas toast (as long as it’s healthy whole grain bread) contains vitamin B to help you digest it. Putting warm food in your belly also gives you a contented feeling that can’t be beat, so you can relax in bed with a full stomach and a calm mind!

Turkey

Ever wondered why you feel a bit sleepy after your Christmas dinner? That’s because turkey contains tryptophan, which will encourage your body to rest. It also contains a lot of protein so it can help your muscles recover overnight. A few slices of turkey on crackers is a nutritious and sleep-inducing bedtime snack – and it’s quick and easy, too!

Almonds

Almonds contain lots of nutrients that your body needs, from magnesium (which helps relieve pain) to melatonin. They’re also high in fibre, so they’ll help your digestive system and relieve bloating. A handful of almonds every night before bed will fill you up and stop you from feeling ravenous when you wake in the morning while also helping you fall asleep.

Kiwi

Kiwis are incredibly low-calorie fruits, but high in vitamin C, vitamin K, and other antioxidants, which are all good for your general health. Studies have shown that these things are all good for sleep, but scientists aren’t exactly sure why yet. One theory is that kiwis are high in serotonin, a chemical which helps regulate your sleep schedule. Whatever the reason, eating a kiwi before bed should help you fall asleep faster and for longer!

Chamomile Tea

Chamomile tea is known as a calming drink, so it’s only natural that it’ll help you relax at bedtime, too! It’s a herbal tea that doesn’t contain any caffeine; what it does contain, however, is a high concentration of antioxidants which help reduce inflammation around the body and promote sleep.

Avocado

Avocados offer a range of health benefits that have made them one of the most popular superfoods of the moment! One of these health benefits is that they contain unsaturated fat, which will fill you up while also boosting serotonin levels in your brain.

Banana

Bananas contain a lot of potassium and magnesium, which are both good for encouraging your body to fall asleep. They also contain a lot of vitamin B6, which helps your body to absorb all these healthy nutrients!

Fatty Fish

You’ve probably heard a lot about omega 3 fatty acids as it’s something that’s advertised on food packaging a lot, but you might not know much about them. Most fatty fish – like tuna, mackerel, and salmon – are high in omega 3 fatty acids, which are proven to help fight heart disease while also boosting your brain’s production of serotonin. Eating a small amount of fatty fish before bed will make you fall asleep (on average) 10 minutes faster than usual.

Cherries

Cherries aren’t just deliciously sweet – they’re packed with nutrients, too! They’re naturally full of melatonin and antioxidants which will help you fall asleep. These antioxidants will also help you stay generally healthier and more alert, too, as they’ll reduce inflammation around your body.

Edamame Beans

Edamame beans are chock-full of protein and fibre, so they’ll fill you up without the fattening effect of junk food. If edamame beans are a bit bland for you, you can try seasoning them with salt, pepper, and chilli flakes before you eat them.