The 20 Best Foods and Drinks to Have Before Bed

Eating the right foods and drinks before bed can have a positive impact on your sleep quality and overall health. Here are 20 options that are known to promote better sleep:

Foods:

1. Cherries:

They are a natural source of melatonin, a hormone that regulates sleep-wake cycles.

2. Bananas:

Rich in potassium and magnesium, which can help relax muscles and promote sleep.

3. Almonds: 

They contain magnesium and are a good source of protein, helping regulate blood sugar levels.

4. Turkey: 

Contains tryptophan, an amino acid that can induce drowsiness and aid sleep.

5. Oatmeal: 

A complex carbohydrate that can help stabilize blood sugar levels and promote relaxation.

6. Cottage Cheese: 

Rich in casein protein, which is slow-digesting and can provide a steady release of amino acids overnight.

7. Whole Grain Bread: 

Contains complex carbohydrates that can help with the production of serotonin, a neurotransmitter linked to sleep.

8. Kiwi: 

Contains antioxidants and serotonin, both of which may improve sleep quality.

9. Fatty Fish: 

High in omega-3 fatty acids, which can have a positive impact on sleep patterns.

10. Leafy Greens: 

Rich in calcium, which helps the brain use tryptophan to produce melatonin.

Drinks:

1. Warm Milk: 

Contains tryptophan and can have a soothing effect before bed.

2. Chamomile Tea: 

Known for its calming properties and ability to promote relaxation.

3. Valerian Root Tea: 

Often used as a herbal remedy for sleep disorders due to its potential sedative effects.

4. Lavender Tea: 

Lavender is associated with relaxation and may help improve sleep quality.

5. Decaffeinated Herbal Tea: 

Options like peppermint or passionflower can provide a soothing pre-sleep ritual.

6. Tart Cherry Juice: 

Similar to cherries, tart cherry juice contains melatonin and may aid sleep.

7. Warm Water with Lemon:

 Hydrating and the scent of lemon can be calming.

8. Golden Milk: 

Made with turmeric and warm milk, it contains compounds with potential sleep-promoting effects.

9. Passionfruit Tea: 

Contains compounds that can have a mild sedative effect.

10. Peppermint Tea: 

Can help soothe the digestive system, promoting comfort before sleep.

Remember, individual responses to foods and drinks can vary, so it's a good idea to experiment and see what works best for you. Also, avoid large meals, heavy or spicy foods, caffeine, and alcohol close to bedtime, as they can disrupt your sleep. It's generally recommended to have your last meal or snack at least 1-2 hours before sleep to give your body time to digest before lying down.