The worst (and best) foods to eat before bed

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Today's Ingredients Many of the benefits of good sleep are obvious — better concentration, more even mood, sharper mental ability. But other ones are easier to miss. For example, regularly getting 7 to 9 hours of sleep may support heart health and decrease your risk of obesity. So how does your diet affect your sleep? Below, Kirsten Seele, a registered dietitian at Healthline, explains more.   • Food to enjoy: Turkey, avocado, and egg breakfast skillet   • News to know: New cancer treatments to keep an eye on   • Tips to live well: The best 5 vaginal moisturizers to treat dryness Nighty night, Ginger Wojcik Newsletter Editor, Healthline   Written by Ginger Wojcik March 6, 2025 • 3 min read Let's Ask the Dietitian Q: What foods should I eat for a good night's sleep? A: Many people are surprised to learn that certain foods and drinks can promote — or hinder — a better night's sleep. When I work with people who are trying to improve their sleep, I have a list of foods and beverages that I discuss with them, which I will share here today. Let's start out with what not to do or consume. If getting the recommended 7 to 9 hours of rest is important to you (and it should be!), then try following these tips: Avoid caffeine within 6 hours of bedtime: This includes coffee and espresso drinks, sodas, energy drinks, teas, and chocolate. Limit spicy and fatty foods before bedtime: They can lead to heartburn or indigestion, which can cause discomfort and trouble falling or staying asleep. Avoid alcohol and nicotine within 4 hours of bedtime: These substances have been found to disrupt sleep. Avoid drinking fluids within 2 hours of bedtime: This can help eliminate the urge to go to the bathroom in the middle of the night. Now the fun part: Diet tips that promote better sleep! Research suggests that eating a diet high in these foods can help you snooze better and longer: high protein foods like eggs, cottage cheese, and chicken low-glycemic-index foods like fruits, non-starchy vegetables, and legumes antioxidant-rich foods like berries and leafy green vegetables foods that promote melatonin and serotonin production, including those high in B vitamins, such as legumes and dairy foods high in magnesium like avocados, nuts, and tofu Lastly, try to eat dinner 4 to 6 hours before you go to bed! There's research that suggests eating too close to bedtime can actually interfere with sleep. Kirsten Seele, Registered Dietitian Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)     Based on your interests Mood Journal 101: A Guide to Understanding Your Emotions READ ON     Healthline Resource Sweet Dreams 💤     Join Healthline's Sleep Well Newsletter Want to learn more about how to catch better Zzz's? Sign up for our Sleep Well newsletter! We cover the best sleep products, ways to feel more rested, how to manage conditions like insomnia and sleep apnea, and much more. Click below to choose which topics you're interested in, and we'll send you related articles every Monday. SIGN UP NOW Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.       the takeout What we're digesting 👪 Signs of food allergies in children. Did you know that about 1 of every 13 children has an allergy to at least one food? 🧠 How your brain changes as you age. Plus, practical tips for maintaining mental fitness. 🩸 What does it mean to have high blood sugar? Here's what you need to know. ⚕️ Treatment options for advanced stage prostate cancer. Here are some factors your doctor may consider.   How did you feel about this newsletter? Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you.   Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by almonds.️

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