The 10 Best Foods to Eat Before Bed To Help Get a Great Night’s Rest

The 10 Best Foods to Eat Before Bed To Help Get a Great Night’s Rest


One of the most underappreciated and overlooked things people neglect when it comes to why they aren’t sleep well each night is their diet. The diet of a human being is more important to our everyday tasks and survival than almost any other creature known to man and the things you put in your mouth could play a large and dangerous reason in why you don’t sleep well at night. While you may think it is what you put in your body throughout the day, it is the foods that you can ingest around 90 minutes before going to bed that help you get your healthy seven or eight hours of sleep.

Keep in mind that the items that we are covering are great to help you get the rest you need each night, you need to keep the amount of calories consumed to about 200. The reason behind this is you don’t want to wreak havoc on your digestive system, something that will keep up at night. The thing about all of the following food items is that they help calm your body, relax your muscles and help turn your mind and brain off for the night. Some of the food items even help get the hormones Melatonin and Serotonin flowing through your body.

What are Melatonin and Serotonin?

Before we look at the best foods to eat an hour and half before bed each night, let’s look at two hormones that are aided by these food choices. Melatonin and Serotonin are both natural hormones and each play an important role in the lives of humans, animals and plants. Serotonin has been known to help people generally feel better and feel happier. Both of these factors will help play part in men and women getting a better night of sleep. Melatonin plays an important role in the part of the human body that maintains and regulates sleep-wake cycles.

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we know what these hormones do to help the human body, let’s take a look at 10 food items that will help you sleep at night.


This may be the first food choice that comes to mind when you think about falling asleep after eating, so of course it is one of the best foods you can eat 90 minutes before going to bed. The reason why turkey is good at helping you sleep is the chemical, Tryptophan. This doesn’t mean later this fall that you should eat half the leftover turkey to help get to sleep. Instead, take a couple slices of lean cut turkey, put it in between whole-wheat bread and you will be enjoying a snack that is delicious and helps you sleep better.


Nuts in general have been known to have positive effects on the body across the board. Almonds are great when it comes to aiding your sleep, mostly because they contain tryptophan and magnesium, which is essentially a natural muscle relaxer.


When you craving something more than just a handful of nuts, oatmeal makes for a great snack. Oatmeal contains a large amount of melatonin and when you add a little maple syrup to the bowl, you will have something that is filling, helps you sleep and has an amazing taste.


Before we say anything here, this doesn’t give you an excuse to eat fast-food French fries. When we say to eat some potatoes, we mean a baked spud. Potatoes contain tryptophan and is known to help clear away acids that can cause problems in your stomach.


Eating a banana before bed is one of the best snacks to help induce sleep. These delicious fruits feature melatonin, serotonin and magnesium. Each on their own will help your sleep, but combine

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the three and you have a recipe for eight hours of sleep.


When you have a little sugar that is contained in honey, it will actually tell your brain to shut down orexin, which a neurotransmitter

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Whole-wheat Bread

We mentioned this earlier with turkey, but whole-wheat bread is a great food choice because when you have a slice of bread with tea and

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Flax Seeds

This item is rich in omega-3 fatty acid, which is a natural mood enhancer. All you need to do to get the positive

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effects of flax seed is to sprinkle a couple tablespoons in your oatmeal.

Chamomile Tea

When you want to get a mild sedative feel, you drink chamomile tea. A cup of this at night will help soothe and calm your mind and soul.

Warm Milk

Drinking warm milk isn’t a wives tale. It truly helps because milk contains a small amount of tryptophan and calcium. The latter helps the human brain use the tryptophan.

About the Author

541480_10151782779092178_1954746168_nHobson Lopes is a 2012 graduate of Western Connecticut State University in Danbury, Conn. He is a professional writer and author of a cookbook for men called Men Cook Too. He is also the owner of The First Pitch and can be followed on Twitter.


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