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Food and Drink For A Good Night’s Sleep

Monday, May 15, 2017

The type of food or drink consumed before bed can make a big difference on the quality of your sleep. There are several sources called sleep promoters that can help you fall asleep quicker and more soundly. However, there are also food and drinks called sleep stealers that make it harder for you to fall asleep.

Caffeine and sugary foods are well-known things to avoid before bed, but there are a lot of other factors that people don’t realize go into sleep quality. Levels of melatonin and tryptophan also affect sleep. Here is a list of some of the top food and drinks to support a good night’s sleep.


Nuts are a great before bed snack because they are a good source of healthy fat. Specifically, almonds and walnuts are the best nuts to eat because they contain melatonin, a hormone designed to help regulate your sleep cycle.


There are also fruits that contain melatonin, to help you sleep more soundly and fall asleep much quicker.  Cherries, bananas, pineapples, and oranges are some of the top sources of melatonin.  

Fruit can also help combat sleep disorders because they are such a high source of antioxidants, which can balance out the body from some sleep disorders.  For example, those with insomnia have found that eating 2 kiwis before bed every night increases their amount of sleep by an hour over the course of a month. Berries, plums, prunes, and raisins are the highest antioxidant fruits.


Milk contains a combination of melatonin and tryptophan, the combination of which creates serotonin in the body and induces sleep. Low levels of serotonin are linked to insomnia and poor sleeping conditions. Tryptophan is the same amino acid that makes us tired after eating turkey on Thanksgiving. Drink a tall glass of milk before bed to ensure you fall asleep right when your head hits the mattress.


Decaffeinated tea is another great drink before bed, as it is known for causing the body to relax.  The most calming tea choices are chamomile, ginger, and peppermint.

Cottage Cheese

Cottage cheese is high in lean protein. This means that it is packed with tryptophan, and a perfect bedtime snack.  Pairing cottage cheese with berries can sweeten up the snack, and add some melatonin into the mix.

You have a lot of choices every day when it comes to what you eat or drink, but what you consume before bed can completely make or break your sleep quality that night. Next time you are at the store, pick up a few of these items and conquer that good night’s sleep you have been dreaming of.