About Us

We're the creators of BetterSleep, a leading wellness app helping over 60 million people around the globe sleep better.

We’re on a mission to help people around the world live a happier, healthier life, through expert-led meditations, sleep stories, brainwaves and more.

Share article
The Best Foods for Better Sleep
sleep / wellness
The Best Foods for Better Sleep
by BetterSleep
2 min read
Share article

What you eat, as well as when and how much, has a big impact on sleep. Heavy meals can make you sleepy, while light meals help you stay more alert during the day. Too much food right before bed can keep you awake. But what about specific foods? It turns out that eating certain foods will actually help you sleep better.

How Food Affects Your Sleep

You have probably experienced the impact of food on your sleep at some point, and research studies have made some important connections between what we eat and how well we sleep. By looking at multiple studies on food and sleep, a group of researchers found several ways that diet contributes to better or worse rest:

  • One study found that women who eat more sugar and carbohydrates have lower sleep quality than those that eat more fish and vegetables.
  • Unsurprisingly, the study also showed that consumption of sugary and energy drinks negatively impacts sleep.
  • Some studies showed that low protein intake, as low as 16% of daily calories, causes poor sleep, while high protein intake can interfere with maintaining sleep.
  • Several studies point out that low-carbohydrate diets seem to contribute to poor sleep.
  • The Mediterranean diet—vegetables, legumes, fish, minimal red meat—is associated with good sleep quality.

It’s also clear that eating larger meals later in the day, especially with a lot of fat, can interfere with falling asleep. Alcohol and caffeine also disrupt sleep.

The Best Foods to Help You Sleep

Scientists have investigated specific foods thought to improve sleep and have found that some foods really do have a positive impact. These foods can decrease the time it takes to fall asleep, improve sleep efficiency, and reduce the number of times you wake up in the night:

  • Kiwi. A study that worked with men with sleep disorders gave them two kiwi fruits an hour before bed each night for four weeks. The men saw significant improvements in sleep.
  • Tart cherry juice. Another study gave participants with insomnia eight ounces of tart cherry juice in the morning and at bedtime. They had major improvements in insomnia symptoms.
  • Almonds. Studies on the effects of almonds on sleep are limited, but they supply a good amount of magnesium. Most people do not get enough magnesium, a mineral that promotes sleep.
  • Carbohydrates. Don’t overeat before bed, but a light dinner higher in carbs may help. Studies indicate foods that increase blood sugar, such as white bread or rice, about an hour before dinner improve sleep quality.
Post imagePost image

Plants and Herbs for Sleep

Certain plants and herbs can also help you sleep better. Always talk with your doctor before trying a medicinal herb or supplement:

  • Chamomile. Try chamomile tea in the evenings. Studies have shown that daily consumption can help you fall asleep faster and wake less often.
  • Passionflower. Passionflower tea has been studied for managing anxiety, which may be one reason it can help you sleep better. It increases GABA, the brain chemical that inhibits stress.
  • Valerian. Valerian root has long been used to ease anxiety and to promote sleep. You can get it in herbal supplement form or as a tea.

How you eat, and what you eat, makes a difference when it comes to sleep. Experiment with what works best for you, and try some of these tested foods as a pre-bed snack.

Share article

Related posts

The Importance of Sleep
sleep / wellness
The Importance of Sleep
by BetterSleep
8 min read
Best Teas for Sleep
sleep / wellness
Best Teas for Sleep
by BetterSleep
10 min read
Coffee Naps: What Are They and Do They Work?
sleep / wellness
Coffee Naps: What Are They and Do They Work?
by BetterSleep
5 min read
Reading Before Bed: What You Should Know
sleep
Reading Before Bed: What You Should Know
by BetterSleep
7 min read
Can BetterSleep Help with Snoring?
sleep / news
Can BetterSleep Help with Snoring?
by BetterSleep
8 min read
Remembering Dreams: Why You Don't
sleep
Remembering Dreams: Why You Don't
by BetterSleep
7 min read
Understanding Deep Sleep
sleep
Understanding Deep Sleep
by BetterSleep
10 min read
Nightmares in Children
sleep / lifestyle
Nightmares in Children
by BetterSleep
7 min read
Why You Need to Start Listening to Sleep Stories
sleep / news
Why You Need to Start Listening to Sleep Stories
by BetterSleep
9 min read
Night Terrors Explained: How to Help Someone With Night Terrors
sleep
Night Terrors Explained: How to Help Someone With Night Terrors
by BetterSleep
10 min read

Top 10 posts

From Stress to Success: How to Manage Back-to-School Anxiety
wellness / mental health
From Stress to Success: How to Manage Back-to-School Anxiety
by BetterSleep
5 min read
Behind the Scenes: Pride 2024 at BetterSleep with Collin Martin
lifestyle / news
Behind the Scenes: Pride 2024 at BetterSleep with Collin Martin
by Scott Yim
4 min read
Waking Up to Injustice: The Intersection of Racism, Sleep Deprivation, and Black History
news / mental health
Waking Up to Injustice: The Intersection of Racism, Sleep Deprivation, and Black History
by BetterSleep
8 min read
Sleep Paralysis Explained
sleep
Sleep Paralysis Explained
by BetterSleep
10 min read
How to Cope with Holiday Depression and Stress
mental health / wellness
How to Cope with Holiday Depression and Stress
by BetterSleep
5 min read
Have a Healthy Holiday Season
news / wellness
Have a Healthy Holiday Season
by BetterSleep
5 min read
Mindful Listening
lifestyle / mental health
Mindful Listening
by BetterSleep
6 min read
Sleep Hypnosis Apps: A Guide to Self-Hypnosis
sleep
Sleep Hypnosis Apps: A Guide to Self-Hypnosis
by BetterSleep
7 min read
Calming Foods for Anxiety
wellness / mental health
Calming Foods for Anxiety
by BetterSleep
8 min read
Brown Noise
sleep / wellness
Brown Noise
by BetterSleep
4 min read