What to Eat or Not to Eat Before Bedtime for Restful Sleep

A woman in front of an open refrigerator having a midnight snack of fried chicken, an example of what not to eat before bedtime.

Craving for a midnight snack? Read this blog post to know what to eat or not to eat before bedtime. You’ll also learn how late-night eating impacts your sleep.


Just when you think you’re ready to wind down, that’s when they hit you — late-night cravings. We’ve all been here at one point or another. However, before giving in, it's crucial to understand how that midnight snack might affect your sleep quality.


Late-night cravings are caused by different factors, such as habitual behavior or even plain boredom. Other times, they indicate that you lack essential nutrients. Emotions can also trigger these cravings. Regardless of their cause, it’s important to be aware of what to eat or not eat before bedtime.


This article provides the information you need to ensure that bedtime snacking doesn’t harm your sleep quality or health.

Key Takeaways

  • Eating before bedtime is acceptable so long as you do so in moderation.

  • Eating too much and too close to bedtime can impact sleep quality and overall health.

  • Foods containing magnesium and tryptophan are ideal nighttime snacks as they support good sleep quality.

  • Avoid specific foods that can disrupt your sleep, such as those high in sugar and refined carbohydrates.

Table of Contents

What Are the Effects of Eating Before Bedtime on Sleep Quality?

The link between nighttime snacking and sleep is pretty complicated. Eating before hitting the sack triggers a chain of reactions within the body that either enhance or impair your quality of zzzs.


A critical factor involves the secretion of hormones such as insulin and leptin. These hormones are instrumental in hunger management and metabolic processes. Eating specific types of food, such as those rich in sugar or processed carbohydrates, can skyrocket blood glucose levels, leading to a decline. This fluctuation interferes with your sleep cycle, making you sluggish the next day. (Already, you know that reaching for that piece of cake right before bed is a no-no.)


The Sleep Foundation says, “The effects of overeating on sleep may be exacerbated by excess intake of certain types of foods. For example, meals with low fiber and high amounts of sugar and saturated fat have been correlated with interrupted sleep.(1)”


Also, digesting can disrupt sleep patterns. When you sleep, your body works to break down and absorb nutrients. (Albeit at a slower pace than when you’re awake.) When the digestive process is ongoing, it can prevent you from reaching deeper sleep stages, leading to poor sleep quality.


Lying down soon after eating can also increase the likelihood of Gastroesophageal Reflux Disease (GERD), acid reflux and heartburn. According to Calm, “Lying down too soon after eating can cause the contents of the stomach to flow back into the esophagus, leading to acid reflux and heartburn, which can be uncomfortable and disrupt sleep.(2)”


But wait! Before you start thinking that eating before bed is a complete no-no, let us explain further. Eating the right foods promotes better sleep. It’s also about timing and amount. Cleveland Clinic says, “Eating small amounts of these foods 3 to 4 hours before bedtime may even be beneficial.(3)”


You’re likely wondering what we mean by the “right foods.” Well, they contain nutrients that can enhance sleep quality. For example, tryptophan, an amino acid in turkey, milk, and bananas, acts as a precursor to melatonin, the hormone that promotes sleep.

What Are Good Foods to Eat Before Bedtime?

Examples of what to eat before bedtime: tart cherry juice, chamomile tea, almonds, greek yogurt and crackers and hummus.

You already know that big meals too close to bedtime are a no-no. But eating certain foods at least 3 hours before bedtime helps your sleep quality. Here are some bedtime snack options to keep in mind:


  • Tart Cherry Juice: Tart cherries naturally contain melatonin, the hormone responsible for managing your sleep-wake cycle. Try drinking a glass of tart cherry juice before bedtime to boost your melatonin levels for better sleep quality.

  • Chamomile Tea: People have been drinking this calming herbal tea for centuries to promote sleep. Chamomile is rich in apigenin, an antioxidant that encourages relaxation and drowsiness.

  • Almonds: These nuts are chock-full of tryptophan and magnesium, which provide a sense of calm and help you drift off faster. A small portion of almonds is a gratifying and sleep-promoting snack.

  • Greek Yogurt: This food contains a blend of protein and tryptophan that regulates blood sugar levels and increases the production of serotonin. Serotonin is a neurotransmitter used to produce melatonin, the sleep hormone.

  • Whole Grain Crackers and Hummus: This healthy bedtime snack is fiber-rich, keeping you full longer and decreasing the likelihood of waking up from hunger. The carbohydrates found in whole grains also help stabilize blood sugar levels for deeper, more restful sleep.


So, what’s the takeaway here? Balance is essential. Even when choosing the right foods, stay smart by eating modest portions. Overeating can interfere with your sleep.


(Oh, and just in case you’re in the mood to experiment, why not try moon milk? Not only is it Instagram-worthy, but it also contains ashwagandha, an herb that helps with anxiety and sleeplessness.)

What Not to Eat Before Bedtime

Examples of what not to eat before bedtime: spicy chili, soda, a martini, donut and fried chicken drumstick.

Yes, certain foods can enhance sleep quality, but others disrupt it. Below is a list of foods to avoid before hitting the sack:


  • Spicy or Fatty Foods: Avoid these to prevent heartburn or indigestion, which might make drifting off and staying asleep challenging.

  • Caffeine: This stimulant is present in coffee, tea and sodas. It’s known for its ability to keep you awake and alert, precisely what you want to avoid if you're going to catch deep and restful zzzs.

  • Alcohol: Think twice before reaching for that nightcap. Although booze may seem to help you fall asleep faster, it can interfere with your sleep patterns, causing frequent sleep awakenings and dehydration.

  • Sugary Snacks and Refined Carbohydrates: Sure, they’re yummy, but these foods can rapidly increase blood sugar levels, followed by a sudden drop. This fluctuation can disrupt your sleep by waking you up or making it difficult to stay asleep.

  • Protein-Rich Foods: Yes, protein plays a crucial role in maintaining overall health, but eating a lot of it before bed is another story. It can cause your digestive system to work overtime, possibly disrupting your sleep.


Bottom line: It might be tempting to make a bedtime snack of any foods we mentioned, but don’t. It’s a deliberate effort on your part to prioritize more peaceful and uninterrupted sleep.

Debunking the Eating Before Bed Myth

It’s a common belief that eating before bedtime is bad for your health and sleep quality. However, this isn’t always the case if certain conditions are met.


In reality, it's not necessarily that you’re snacking at night that’s an issue. (Remember 3 hours before bedtime rule?) As we mentioned earlier, it’s more the kind of foods you choose and their quantities. Eating a modest portion of nutrient-rich foods before bedtime can be helpful for certain people. We mean those who experience nighttime hunger or low blood sugar levels.


The secret lies in choosing the appropriate foods and eating them in moderation. Choosing from the previously discussed means you can address your late-night hunger pangs without affecting sleep quality.


Understand, too, that your body and sleep requirements are unique. What may be good for you might not be for others. Pay attention to your body's cues and modify your nighttime eating habits.

What Are Key Components of Foods That Help You Sleep?

So, you know what foods to eat before bed that won’t mess with your sleep. But it’s also worth looking into what’s in these foods that help improve your sleep quality. Here are some essential contributors:


  • Tryptophan: This amino acid is a building block for serotonin and melatonin, hormones essential for maintaining healthy sleep patterns. Tryptophan-rich foods include turkey, milk, bananas, and oats.

  • Magnesium: This essential mineral plays a role in many body processes, such as easing muscle tension and regulating melatonin production. You can find magnesium for sleep in foods like spinach, pumpkin seeds, and dark chocolate.

  • Glycine: This essential amino acid enhances sleep quality and shortens sleep onset. It’s naturally present in foods such as bone broth, gelatin, and specific cuts of meat like ox tail and lamb shanks.

  • Omega-3 Fatty Acids: These have anti-inflammatory qualities and help regulate your sleep-wake cycle. Fish rich in fat, like salmon and mackerel, are rich in omega-3 fatty acids.

  • Valerian Root: This herb has been a remedy for sleeplessness for centuries. It is rich in compounds that elevate gamma-aminobutyric acid (GABA) levels, a neurotransmitter that induces relaxation and aids sleep.


Integrating these sleep-promoting nutrients into your daily meals can help regulate your body's sleep-wake cycles, improving the quality of your zzzs.

What Are Tips for Managing Late-Night Cravings?

In general, enjoying a late-night snack now and then is okay. There’s a “but” though. You need to have rules in place to handle frequent or intense cravings. Here are some tricks to help you stay on track:


  • Hydrate: The urge to eat might be a sign of dehydration. Try sipping water first before reaching out for munchies. Afterward, give yourself a few minutes to determine whether you’re really hungry.

  • Be Mindful: Before eating, pause to evaluate if you are genuinely hungry or if the urge is influenced by boredom, stress or emotions.

  • Keep Healthy Snacks Nearby: Prepare in advance. Keep fresh fruit slices, nuts, or pre-portioned snacks within easy reach. They’re healthier choices when hunger pangs hit.

  • Do Something Relaxing: If cravings continue, consider distracting yourself by reading, taking a warm bath, gentle stretching or meditation.

  • Prioritize Balanced Meals: Eating well-balanced and nutritious meals throughout the day can prevent late-night hunger pangs.

  • Speak to a Healthcare Provider: If your intense late-night cravings don't let up, it’s worth consulting a registered dietitian or therapist. They can provide advice and support to help you manage.

Conclusion: Balancing Cravings and Restful Sleep

Giving in to late-night cravings once in a while is acceptable. However, it's critical to know what to eat or not to eat before bedtime. Otherwise, your nighttime snack may harm your sleep quality. It's all about eating the right food at the right time and in the correct amounts.


Keep in mind, too, that moderation is essential. Yes, certain foods can enhance sleep quality. But others may interfere with your sleep-wake cycles, leading to grogginess the next day. But you can still enjoy a late-night treat now and then without compromising your sleep quality. All you need to do is choose nutrient-rich foods that promote better sleep and use the tips in this article.


Managing your late-night cravings is just one way of protecting your sleep. Remember to factor in good sleep hygiene habits and consider using other sleep aids to help you get high-quality zzzs.


Snack smart for a sweet sleep!

Sources:  

(1) "Sleep and Overeating.” Sleep Foundation, www.sleepfoundation.org/physical-health/sleep-and-overeating. Accessed 16 August 2024.

(2) “Does eating before bed affect your sleep (and when to stop)?” Calm, www.calm.com/blog/eating-before-bed. Accessed 19 August 2024.

(3) “Is Eating Before Bed Bad for You?” Cleveland Clinic, health.clevelandclinic.org/is-eating-before-bed-bad-for-you. Accessed 19 August 2024.


Disclaimer:  The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.