10 Best Foods and Drinks to have before bed for good sleep

10 Best Foods and Drinks to have before bed for good sleep

Quality sleep is vital for overall well-being, yet often elusive in today's fast-paced world. Many factors influence our ability to slip into a peaceful slumber, and one often overlooked aspect is our bedtime snacks and drinks. From the soothing warmth of a cup of herbal tea to the calming effects of certain foods, what you consume before bedtime plays a pivotal role in enhancing or hindering your sleep quality. In this blog, we will get to know the top 10 foods and drinks scientifically proven to promote good sleep. 

These bedtime allies not only satisfy cravings but also help you sleep peacefully and relax the mind and body. Whether you want a natural remedy for insomnia or a simple wish to promote your sleep routine, these choices can make a very big difference in your night's sleep. Discover the power of these 10 best foods and drinks to have before bed and transform your bedtime routine into a nourishing ritual that fosters a deeper, more rejuvenating sleep. 


Warm milk 

Milk, renowned for its sleep-inducing qualities, has an essential amino acid called tryptophan. This compound acts as an announcer to serotonin ( the happy and calming hormone), important in stabilizing mood and inducing relaxation. Through a series of metabolism conversions, tryptophan culminates in the production of melatonin, the hormone responsible for regulating the sleep-wake cycle. 

Additionally, the warmth of milk itself carries a very calming quality, triggering a sense of comfort that eases the body and mind. This combination of biochemical pathways and the psychological response to its warmth makes warm milk a delightful and effective drink, fostering a sentence pre-sleep ritual for a restful night.


Chamomile tea

Chamomile tea has a very calming influence that helps the body slip into a state of relaxation ideal for embracing sleep. Its gentle, soothing nature not only soothes the senses but also calms the mind and body, creating a sentence prelude to a night of restful sleep. 

This tea, beyond its delightful taste, holds a natural compound called apigenin. This antioxidant gently interacts with specific receptors in the brain, encouraging a sense of drowsiness while potentially alleviating insomnia. More than just a sleep aid, chamomile boasts remarkable calming attributes, effectively lowering anxiety levels.


Also read our blog on solutions for hot sleepers to avoid night-time overheating discomfort. 


Almonds, the crunchy nutty superfood, carry a hidden treasure trove of sleep-enhancing elements. It is filled with magnesium. These nuts play an important role in fine-tuning neurotransmitters that govern our sleep patterns. This mineral’s gentle touch assists in calming the nervous system, paving the way for a tranquil night’s rest. 

Almonds pack a punch with melatonin, the body’s internal clock regulator, aligning sleep-wake rhythms for more consistent and refreshing sleep. Their dual offering of magnesium and melatonin turns these nuts into bedtime allies, contributing to improved sleep quality and fostering a peaceful night’s response. 


If you are a fruit person then this kiwi might please you more now. This vibrant fruit has multiple sleep-promoting benefits. It is filled with antioxidants and serotonin. It orchestrates a symphony within the body, nurturing serotonin synthesis. This holds the roots of our sleep cycles. By fortifying this process, kiwi becomes a catalyst for aligning and refining our natural sleep-wake patterns. 

The fusion of antioxidants and serotonin transforms this humble fruit into a potential sleep enhancer, possibly extending the duration and improving the quality of our nightly rest. Incorporating kiwi into our bedtime routine might just be a ticket to a rejuvenating and uninterrupted sleep. 

Also read our blog on how to turn flat bed sheet into fitted bed sheet.


Walnuts, the brain-shaped nuts, boast a double dose of sleep-enhancing elements. Their omega-3 fatty acids play a pivotal role as a feel-good neurotransmitter that also aids in regulating sleep. Meanwhile, nestled within walnuts lies melatonin, the body’s natural sleep regulator, gently nudging our internal clock towards a harmonious rhythm. 

This potent combination of omega-3s and melatonin transforms walnuts into bedtime champions, potentially facilitating a more restorative and revitalizing night’s sleep. Adding these nuts to your evening routine might just be the secret ingredient for a tranquil and rejuvenating slumber. 


Bananas, nature’s convenient bedtime snake. It is filled with sleep-boosting properties best for a restful night. Rich in magnesium and potassium, they help relax muscles and regulate nerve function, easing the body into a calm state. Furthermore, bananas contain tryptophan, the sleep-regulating hormone-like serotonin and melatonin. This trio of magic fuses promotes relaxation and aids in the natural regulation of sleep patterns. 

Consuming a banana before bedtime may contribute to a peaceful and uninterrupted sleep, owing to its combination of muscle-relaxing minerals and sleep-regulating compounds. 


Cherries, especially the tart ones, are a natural source of melatonin, the hormone important for regulating sleep cycles. Consuming a handful of cherries before bedtime could effectively boost melatonin levels in the body, signalling the onset of sleep.  

Additionally, these fruits contain antioxidants like anthocyanins, known for their potential to enhance sleep quality by supporting the body’s natural sleep processes. The combined effects of melatonin and antioxidants in cherries create an ideal bedtime snack, potentially fostering a deeper, more restful sleep, making them a sweet yet scientifically supported choice for a tranquil night’s sleep.  


Did you know popcorn is great for good sleep? Popcorn, a beloved evening snack, can contribute to a good night’s sleep due to its unique properties. Low in calories and high in fibre, it aids in digestion without causing discomfort before bedtime. Moreover, popcorn contains carbohydrates, which, when consumed in moderation, can boost serotonin production, promoting a relaxed sleep. 

Furthermore, it also provides a small amount of melatonin, assisting in regulating the sleep cycle. The crunchiness and comfort of this light snack can also induce a sense of satisfaction, further preparing the body for a restful sleep. Incorporating popcorn as an evening treat might just be a delightful and sleep-friendly addition to your bedtime routine.  

Herbal tea

Herbal teas, nighttime delight, offer a calming drink for enhanced sleep. Their natural compounds, like chamomile, lavender, or valerian root, contain antioxidants and flavonoids that soothe the nervous system, inducing relaxation. These factors about herbal tea aid in reducing stress and anxiety, common barriers to a restful night’s sleep. 

Herbal tea does not contain caffeine, ensuring it won't disrupt sleep patterns. Sipping on a warm cup before bedtime not only signals a wind-down routine but also promotes better sleep quality. The gentle and comforting effects of herbal tea create an optimal environment for a peaceful and rejuvenating sleep.  

Berry Juice

Berry juices, for instance, blueberry or cherry, offer a delightful bedtime treat rich in sleep-promoting things. It is filled with antioxidants, which combat stress and inflammation, potentially easing the body into a relaxed state ideal for sleep. These fruits also contain natural melatonin, the hormone regulating our sleep cycle.

Consuming berry juice before bed introduces a dose of this sleep-inducing hormone, potentially assisting in achieving a more restful sleep. Their blend of antioxidants and melatonin creates a calming effect, paving the way for a calming night’s sleep. Berry juices have amazing benefits and should be consumed pre-sleep. 

Wrap up 

As the famous saying goes, too much of anything is bad so make sure to have any of the above suggested foods in moderation. Also, make sure you don't have any allergies to these foods or pre-existing medical conditions that prevent you from consuming these foods. Finally, Incorporating a selection of specific foods and drinks into your nighttime routine can significantly influence the quality and duration of your sleep. From the calming effects of warm milk and chamomile tea to the sleep-regulating properties of almonds, kiwi and walnuts, each item offers a unique blend of nutrients for a relaxed and calming sleep experience.

These natural sleep enhancers, packed with compounds like melatonin, tryptophan, and antioxidants, synergistically promote a tranquil prelude to a night of restorative sleep. While individual preferences may vary, the collective potential of these bedtime treats lies in their ability to create a serene environment conducive to better sleep quality. Including these 10 best foods and drinks in your night routine can help you have a relaxed, rejuvenated sleep. 



1. What foods help you sleep better?

Foods that help in better sleep often are rich in tryptophan, magnesium and melatonin. Some examples are nuts, yogurt, bananas, and a complex carbohydrate like whole grains. These foods promote the production of sleep-inducing hormones, aiding in a more restful sleep. 

2. Which drinks are best for sleep?

Herbal Teas like chamomile or passion fruit tea are excellent choices for better sleep. Warm milk or almond milk also contains tryptophan which contributes to relaxation and healthy sleep. Moreover, tart cherry or juice known for its melatonin content also helps regulate sleep cycles. 

3. What foods make you sleepy fast?

Certain foods can contribute to drowsiness due to their components or effects on the body. Complex carbohydrates like sweet potatoes and whole grains can also induce drowsiness by promoting the release of insulin which helps tryptophan enter the brain more easily, supporting better sleep. 

4. Why is diet important for sleep?

Certain foods and drinks contain nutrients that can influence sleep quality. Some promote relaxation, while others help regulate hormones like melatonin, which controls your sleep-wake cycle.

5. What are some foods to avoid before bed?

Heavy meals, sugary snacks, and caffeinated drinks can disrupt sleep. Spicy foods can also cause heartburn and indigestion, keeping you awake.

6. When is the best time to eat before bed?

Aim to eat your dinner at least 2-3 hours before bedtime. This allows your body time to digest the food and avoid discomfort while sleeping.

7. Can a warm drink before bed help me sleep?

Yes! Warm, soothing beverages like chamomile tea or warm milk can promote relaxation and signal to your body that it's time to wind down.

8. Are there any specific foods I should eat every night for better sleep?

While there's no one-size-fits-all approach, incorporating foods rich in tryptophan (an amino acid that converts to melatonin) and magnesium (a mineral that promotes muscle relaxation) can be beneficial. Examples include turkey, almonds, bananas, and leafy greens.


Disclaimer: At Belong, we like to talk about promoting good and healthy sleep habits. Our attempt through this and other blogs is to share knowledge with our readers. However, we are not medical or scientific experts. It is the readers discretion to verify content shared on our blog platform. 









Written by Shivangi SIngh

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