Getting enough quality sleep is essential for your physical and mental well-being. That’s why it’s important to pay attention to what you eat and drink before bed. Here are 30 foods to eat (and avoid) for a better night’s sleep.

Foods to Eat for a Better Night’s Sleep

1. Almonds

Almonds are rich in magnesium, which helps promote relaxation and sleep. They also contain protein, which can help stabilize blood sugar levels and keep you feeling full throughout the night.

2. Tart cherry juice

Tart cherry juice is naturally high in melatonin, a hormone that regulates sleep-wake cycles. Drinking a small glass before bed may help improve your sleep quality.

3. Kiwi

Kiwi is packed with vitamins C and E, which are antioxidants that may help improve sleep quality. It also contains serotonin, a hormone that can promote relaxation.

4. Chamomile tea

Chamomile tea is a natural sleep aid that has been used for centuries. It contains an antioxidant called apigenin, which can promote relaxation and help you fall asleep faster.

5. Fatty fish

Fatty fish such as salmon, sardines, and trout are high in omega-3 fatty acids, which can help reduce inflammation and improve sleep quality. They are also a good source of vitamin D, which has been linked to better sleep.

6. Warm milk

Warm milk contains tryptophan, an amino acid that can help promote relaxation and improve sleep. It also contains calcium, which is important for the production of melatonin.

7. Bananas

Bananas are a good source of magnesium and potassium, which can help relax muscles and promote better sleep. They also contain the amino acid L-tryptophan, which can help regulate sleep-wake cycles.

8. Whole grains

Whole grains such as oatmeal, brown rice, and quinoa are high in fiber and can help regulate blood sugar levels. This can prevent blood sugar crashes during the night that can interfere with sleep.

9. Turkey

Turkey is high in tryptophan, an amino acid that can help regulate sleep-wake cycles. Eating turkey before bed may help improve your sleep quality.

10. Magnesium-rich foods

Magnesium is a mineral that can help promote relaxation and reduce stress. Foods high in magnesium include spinach, nuts, seeds, and whole grains.

11. Herbal supplements

Herbal supplements such as valerian root, passionflower, and lavender can help promote relaxation and improve sleep quality. However, always talk to your doctor before taking any new supplements.

12. Tart apples

Tart apples are high in fiber and can help regulate blood sugar levels. This can prevent blood sugar crashes during the night that can interfere with sleep. They also contain melatonin.

13. Dark chocolate

Dark chocolate contains flavonoids, which are antioxidants that can help promote relaxation and reduce stress. It also contains theobromine, a stimulant that can help keep you alert during the day and improve sleep at night.

14. Herbal teas

Herbal teas such as lavender, passionflower, and chamomile can help promote relaxation and improve sleep quality. They are also a good alternative to caffeinated beverages before bed.

15. Cottage cheese

Cottage cheese is high in protein and can help stabilize blood sugar levels. Eating a small amount before bed may help you feel fuller throughout the night and prevent blood sugar crashes.

16. Walnuts

Walnuts are high in omega-3 fatty acids, which can help reduce inflammation and improve sleep quality. They also contain magnesium, which can promote relaxation.

17. Honey

Honey is a natural sweetener that contains glucose, which can help promote relaxation and improve sleep quality. It also stimulates the production of melatonin.

18. Poultry

Poultry such as chicken and turkey are high in protein and can help stabilize blood sugar levels. They are also a good source of tryptophan, which can help regulate sleep-wake cycles.

19. Bulgur

Bulgur is a type of cracked wheat that is high in fiber and can help regulate blood sugar levels. Eating a small amount before bed may help prevent blood sugar crashes and improve sleep quality.

20. Leafy greens

Leafy greens such as spinach and kale are rich in magnesium and can help promote relaxation and reduce stress. They are also a good source of vitamin K, which has been linked to better sleep.

21. Hummus

Hummus is made from chickpeas, which are high in fiber and protein. Eating a small amount before bed may help you feel fuller throughout the night and prevent blood sugar crashes. It also contains magnesium.

22. Grapes

Grapes are high in melatonin, a hormone that regulates sleep-wake cycles. Eating a small amount before bed may help improve your sleep quality.

23. Peanuts

Peanuts are rich in protein and can help stabilize blood sugar levels. They also contain magnesium, which can promote relaxation and reduce stress.

24. Lentils

Lentils are high in fiber and protein and can help stabilize blood sugar levels. Eating a small amount before bed may help prevent blood sugar crashes and improve sleep quality.

25. Barley

Barley is high in fiber and can help regulate blood sugar levels. Eating a small amount before bed may help prevent blood sugar crashes and improve sleep quality.

26. Soybeans

Soybeans are high in protein and can help stabilize blood sugar levels. They are also a good source of magnesium, which can promote relaxation and reduce stress.

27. Sweet potatoes

Sweet potatoes are high in fiber and can help regulate blood sugar levels. Eating a small amount before bed may help prevent blood sugar crashes and improve sleep quality. They are also a good source of potassium and magnesium.

28. Oatmeal

Oatmeal is high in fiber and can help regulate blood sugar levels. Eating a small bowl before bed may help prevent blood sugar crashes and improve sleep quality.

29. Herbal sleep aids

Herbs such as valerian root, passionflower, and chamomile are natural sleep aids that can help promote relaxation and improve sleep quality. Always talk to your doctor before taking any new supplements.

30. Water

Staying hydrated is essential for good sleep. Drinking a glass of water before bed can help prevent dehydration and improve sleep quality.

Foods to Avoid for a Better Night’s Sleep

1. Caffeine

Caffeine is a stimulant that can interfere with sleep. Avoid caffeinated beverages such as coffee, tea, and soda in the evening.

2. Alcohol

While alcohol may help you fall asleep faster, it can also disrupt sleep later in the night. Try to limit your alcohol intake and avoid drinking before bed.

3. Spicy foods

Spicy foods can cause heartburn and disrupt sleep. Avoid eating spicy foods before bed.

4. High-fat foods

High-fat foods such as burgers and fries can take longer to digest and may cause discomfort during the night. Avoid eating high-fat foods before bed.

5. Sugary foods

Sugary foods such as candy and soda can cause blood sugar crashes during the night that can interfere with sleep. Avoid eating sugary foods before bed.

6. Processed foods

Processed foods such as chips and cookies are often high in sugar and can cause blood sugar crashes during the night. Avoid eating processed foods before bed.