Want to know what to eat for better sleep? You’re in the right place! I’m sharing my best tips for gentle nutrition to support better sleep, including some of the best snacks to eat before bed. I also share how to eat to support better digestion and small habit changes to help you feel more rested.
Getting a good night’s sleep is easier said than done! And if you opened this blog post, I’m willing to bet you want to learn what to eat for better sleep. Sleep impacts your mental health, your physical health, your mood, your appetite, and more. But there’s more than just knowing what the best bedtime snacks are. We also need to think about how to eat for better sleep.
I won’t cover specific supplements or over-the-counter sleep aids in this post. If you’re curious about what to consider a sleep supplement, I recommend reading this post about the link between nutrition and sleep.
And if you prefer to listen or watch, you can check out my video on “HOW, not just WHAT, to eat for better sleep” on my YouTube channel. Share or subscribe if you want to support my growing channel!
Meal Timing for Better Sleep
As a dietitian, I often notice my clients overlook this. It’s usually because of busy schedules, after-school activities with their kids, or other routine things that just have to get done to keep the house in order. As a result, mealtimes can get pushed back and they end up eating a larger meal too close to bedtime. Does that sound familiar to you?
We need that mix of carbs, protein, fat, and nutrients in our meals but that also means your digestive tract is ramping up when you’re ready to lie down. The fix is not to skip a meal or eat less. Under-eating is a stressor on the body, even if it’s not intentional. Short-changing your energy intake will eventually backfire and leave you feeling even more tired during the day. Instead, I recommend aiming for earlier meals when you can, or breaking it up into mini meals or snacks as your schedule allows.
And while we’re here, this is your reminder to ditch the idea that you shouldn’t eat after a certain time. This is such a common myth, things like ohhhh don’t eat after 7 pm or 8 pm or some other arbitrary time. Our bodies don’t have an on/off switch, and your stomach doesn’t close just because the clock strikes a certain time.
A New Routine for Better Sleep
You can also try to build a routine that supports better sleep. The goal is to create an environment that’s comfortable enough that you can fall asleep easily when you’re tired. Here are some tips I recommend trying:
- Keep your phone out of reach so you’re not tempted to doom scroll or monitor social media. This is where I need to take my own advice, because I have a terrible habit right now of winding down in bed watching TikTok or Youtube…but hey, if you need to have it nearby, try the other tips.
- Start to associate sounds and scents with sleeping. I have the Hatch Restore, and the sleep sounds and playlists are a more gentle way to fall asleep and wake up. Plus, they can muffle some of the noise from the city. You can also try aromatherapy candles or diffuser near your bed. Some scents are designed specifically with sleep in mind, or try anything that’s calming and relaxing and use it consistently to build a connection with sleepiness.
- Switch to morning workouts or daytime movement, instead of intense activity in the evening. This can keep your heart rate or body temperature higher than normal, making it more difficult to fall asleep. I think this is especially true in the summertime when it’s more hot and humid
- Keep a consistent schedule! I mostly mean your schedule around going to bed and waking up, because I know other times of the day can be anything but routine. Dnd in full disclosure, this is not something that I’m currently doing due to work travel and other demands on my time, but I do notice it makes a difference when I do. I recommend trying this if you can!
And finally, here is my best advice as a dietitian who has counseled hundreds of clients: give it time. We don’t form new habits overnight.
Habit Stacking for Better Sleep
It may be helpful to “stack” a new habit onto an existing one. This might look like plugging in your phone charger in the bathroom while you brush your teeth, or setting out your workout clothes and shoes while you change into whatever you like to sleep in. I know this may seem super basic and too simple, but this is exactly why these changes are more likely to stick for the long-term.
Plus, it feels good to string together a series of small wins and feel successful at trying these changes. You can read more about habit stacking in this post about consistency as the key to self-care.
What to Eat for Better Sleep
As a dietitian, I have to include some of the specific foods that might support better sleep. Don’t think we weren’t going to cover them in this post! You’ve probably heard some traditions or old wives’ tales about the best snacks to eat before bed. Well, it turns out some of them have some nutrition science to back them up!
Here’s a short list of options you might want to consider adding if you aren’t already eating them:
- Natural sources of melatonin, such as tart cherries or tart cherry juice, oats and oatmeal, milk, bananas, and fatty fish like salmon
- Foods that can support melatonin production, like
- Nuts (especially walnuts and pistachios!) that contain vitamin B6, tryptophan, omega-3 fatty acids, and magnesium
- Milk or dairy foods high in calcium and tryptophan
- Fruits high in antioxidants, like kiwi
This small study found that eating two kiwis about an hour before bedtime could help you fall asleep more easily and stay asleep longer. That’s why you’ll often see kiwis listed as one of the best snacks to eat before bed. It’s not the best designed study so take that association with a grain of salt, but since most of us aren’t eating enough servings of fruit as it is, it certainly isn’t the worst way to try to support better sleep with nutrition.
What Not to Eat for Better Sleep
It’s also worth mentioning some foods that might disrupt sleep or make it harder to fall asleep. Everyone’s body is different, so some of this might not apply to you at all. But in my experience as a dietitian, these are the things that come up most often:
- Foods that give you indigestion, such as reflux or bloating/gas. Sometimes there’s no rhyme or reason as to what sets off these symptoms. But some common culprits include cruciferous vegetables, lots of garlic, onions, or other high FODMAP foods, dairy, or acidic foods.
- Foods or drinks containing caffeine. Besides the obvious in coffee, it also includes caffeinated tea and soft drinks, chocolate, and energy drinks. Anything with high amounts of caffeine is probably not one of the best snacks to eat before bed.
- Alcohol, which may initially help you fall asleep but might prevent you from getting deeply restful sleep. You just have to ask yourself if that glass of wine is worth it because while it might seem helpful at first, it may not be if you’re waking up every hour through the rest of the night.
- Spicy foods (to a degree). I love spicy, well-seasoned food and we often cook meals with hot peppers, hot sauces, and other acidic ingredients. For me, this doesn’t cause an issue. But if you’re more sensitive to spicy foods, save those options for earlier meals in the day rather than avoiding them altogether.
I hope these tips are helpful for figuring out how, not just what, to eat for better sleep. And if you still feel like you need a little pick-me-up from coffee in the morning, I recommend trying my Vanilla Lavender Latte or Olive Oil Latte.
Thanks for reading, and cheers to more fearlessly nourishing meals!
