What To Eat or Drink Before Bed To Sleep Better

by Bold Commerce Collaborator on May 29, 2020

When was the last time you slept soundly? Due to the multitude of concerns you encounter during the day, there are many reasons why you have trouble sleeping – stress, anxiety, discomfort, and pre-existing sleeping disorders. 

But did you know that whatever you put into your body can also be the reason behind sleep deprivation?

Whether you’re overeating or skipping meals, your eating habits can have a huge impact on the quality of your sleep. Contrary to popular belief, certain foods and beverages can actually help you sleep better. It’s not just avoiding the usual culprits such as caffeine, sugar, and heartburn-inducing foods.

With that being said, let’s take a look at what you should and should not consume to finally get the good night’s sleep you’ve been longing for.


1. A Handful of Nuts

Most people associate snacking on nuts with weight loss. While nuts keep you energized and prevent bloating, did you know that they also promote deep sleep?

Nuts are an excellent source of heart-healthy fats and melatonin – a.k.a. the  “night hormone” is a natural hormone produced by your brain that regulates your sleep-wake cycle. 


Special mentions: Nuts and Almonds

These two contain a higher amount of melatonin in them as opposed to other nuts. Eating a handful of nuts can also increase production in melatonin, which will help you sleep soundly.


2. Complex Carbohydrates

When we hear “carbs” we immediately think of bread, pasta, pastries, and white rice – all of which we should refrain from eating before going to bed to avoid indigestion. This is especially true due to the fact that these specific foods may reduce serotonin levels and impair sleep. 

Fortunately, there are hidden gems in the form of complex carbohydrates which will not only keep you full, but are nutritious, stick-to-your-ribs alternatives to your usual carbs. 


Special mention: Oatmeal

Because of oatmeal’s numerous health benefits, It’s no surprise that it is a go-to snack – meal, even, of many people who want to feel full without the added sugar. It has antioxidants and soluble fiber which help in digestion and fighting against disease. Its high carbohydrate content has been found to induce drowsiness due to the oats’ melatonin content.

The best part? It only takes a few minutes to make!


3. Sleepy time Tea

Perhaps the most popular in the list, sipping on tea before bedtime can be both relaxing and beneficial to sleep. Teas that have a calming effect on the body are ginger, peppermint, and jasmine. Additionally, passionflower tea has anxiety-reducing properties to help you stop thinking at night.


Special mention: Chamomile tea

When you hear chamomile tea, you usually think rest and relaxation – and for good reason. 

 Chamomile tea is a well-known herbal remedy for boosting the immune system, reducing anxiety, improving skin health, and promoting sleep. It contains apigenin, an antioxidant that binds to certain receptors in your brain which gives a calming effect.


4. Fruits

Similar to nuts, fruits contain a good amount of melatonin that can help you fall asleep and stay asleep during the night. Some fruits that contain a good dose of melatonin are tart cherries, pineapples, kiwis, berries, and oranges. Taking these before bed can increase your sleep duration.


Special mention: Bananas

Bananas are an excellent source of magnesium and tryptophan. This dynamic duo promotes deep sleep.


5. Warm Milk

Milk is a staple in any household. Scientifically, milk has been linked to melatonin and tryptophan – both of which have shown to improve sleep, especially in the elderly and in children.  

Just like tea, a glass of milk before bedtime also has a soothing and relaxing effect on the body.


Bonus: Cottage Cheese

Since we are in the context of dairy, it’s important to mention that cottage cheese also contains tryptophan, which increases serotonin levels to help you sleep better. It also contains a significant amount of casein –  a milk protein that repairs the muscles overnight when consumed before bed.


Simple recipe idea: 

If you want to make your snack a little more fun, add raspberries to sweeten in up. Raspberries are also a rich source of melatonin. 


The Takeaway

Under any circumstance, getting enough sleep is essential for physical, mental, and emotional health. Luckily, a variety of sleep-enhancing foods and beverages can help.

To reap the full benefits of these amazing options, take Mr. Sleep’s Sleep Upgrade 30 minutes before bed to make sure you get the optimal sleep quality you need to resume your tasks in the morning.


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