What Food to Eat for Better Sleep? Dietician Shares What to Consume, Avoid Before Bedtime

Experts suggest leaving at least two hours before your last meal and bedtime. However, certain foods and drinks must be avoided, while others are fine.

What Food To Eat For a Good Night's Sleep

Eating close to bedtime might make it more difficult to fall asleep at night and raise our risk of acid reflux. It can also mess with our internal biological clocks. Because our metabolism slows as our bodies get ready for sleep, food eaten throughout the night may also have a higher chance of being deposited as fat. Nonetheless, there are certain meals that, when consumed in moderation, may improve our ability to sleep.

"Tryptophan-containing foods like milk, fish, eggs, green leafy vegetables, pulses, [nuts] and seeds are considered to be positive in promoting sleep," said Kathryn Kelly, a dietitian at the U.K.'s National Health Service (NHS). "Tryptophan is an amino acid necessary for making proteins; it is converted to serotonin and melatonin, which affects the body's sleep-wake cycle."

Our midnight snacks are not the only lifestyle factor affecting our sleep. Sleep can also be affected by our diet, both what we eat and what we don't, as well as exercise and the routine of daily life, per Kelly, who has partnered with the British retailer NEXT to offer advice on reclaiming a restful night's sleep.

What To Avoid Before Bedtime

There are certain foods and drinks to avoid for a good night's sleep. Alcohol and caffeine are at the top of the list.

Alcohol can have a big impact on our sleep cycle, which is why having a quick drink before bed may make us feel drowsy. Kelly added that it may also contribute to a sense of dehydration, both of which could be the cause of an insomniac night. Per Kelly, you may need to get up more frequently if you consume excessive fluids before bed.

A recent study revealed that a glass of wine before sleep was linked to a cumulative, significant reduction in REM sleep. Alcohol use, even in small doses (less than two drinks for males and less than one drink for women), can lower sleep quality by up to 9.3%, according to the researchers.

It's also no secret that caffeine-rich beverages like tea and coffee can keep us up at night. Caffeine may cause less restorative sleep in addition to inhibiting some receptors associated with exhaustion, which could account for why you wake up feeling less rested.

"Reducing the amount of caffeinated drinks, especially later in the day, may help," Kelly suggested.

However, other foods and beverages-especially chocolate and fizzy drinks-also contain caffeine.

It is generally not advised to eat or drink anything right before bed. Even so, tryptophan-rich foods and beverages like milk, almonds, and seeds can help you get a good night's sleep if you end up with midnight cravings.

Check out more news and information on Sleep in Science Times.