Getting good sleep isn't just about winding down with a book or turning off screens. What and when you eat can make a big difference in how well you sleep. Here’s how to use nutrition to help your body rest better each night.
How Long Before Bed Should You Stop Eating?
Aim to finish your last full meal 2 to 3 hours before bedtime. This gives your body time to digest and wind down. Eating too close to bedtime can cause issues like heartburn, indigestion, or disrupted sleep. If you’re truly hungry later, a light, sleep-friendly snack is okay (more on that below).
What to Eat to Support Better Sleep
Certain foods naturally promote calm and help your body ease into restful sleep. Here are a few ingredients to include during the day—or in a light evening snack:
- Tryptophan-rich foods: Turkey, eggs, cheese, and tofu contain tryptophan, an amino acid that helps your body produce melatonin, the sleep hormone.
- Complex carbohydrates: Oats, sweet potatoes, and whole grains can help tryptophan reach your brain more easily.
- Magnesium-rich foods: Almonds, bananas, spinach, and pumpkin seeds help relax muscles and calm the nervous system.
- Calcium sources: Dairy, dark leafy greens, or fortified plant-based milk help the brain use tryptophan effectively.
- Herbal teas: Chamomile, lemon balm, and passionflower teas are gentle, non-caffeinated options to relax before bed.
A great light snack? Half a banana with a spoonful of almond butter, or a small bowl of oatmeal with warm milk.
What to Avoid to Protect Your Sleep
Some foods and drinks may seem harmless but can actually interfere with your ability to fall or stay asleep:
- Caffeine: Coffee, black tea, green tea, and chocolate can stay in your system for up to 8 hours. Cut off caffeine after 2 p.m., or even earlier if you’re sensitive.
- Alcohol: It might make you feel drowsy at first, but alcohol can disrupt deep sleep and cause more nighttime waking.
- Heavy, spicy, or fatty meals: These take longer to digest and can lead to discomfort, bloating, or reflux when you lie down.
- Sugar and refined carbs: Candy, pastries, and sugary cereals can spike your blood sugar, which may crash in the night and disturb sleep.
Takeaways
If you want better sleep, start with your plate. Stop eating a few hours before bed, build your meals around calming nutrients like magnesium and tryptophan, and avoid stimulants like caffeine and sugar in the evening. Let your nutrition work with your natural rhythms to support better rest.