As you plan your meals and choose what you eat, weight loss and your overall health are the two things that are probably on your mind. But, do you know what food to eat before bed to determine whether you get a good night’s sleep or not? It is a fact that food has more influence on your ability to fall asleep than you might think, and this is more so what you eat just before bed.

While some foods will make it harder for you to fall asleep, there are many others that have sleep-inducing properties and they are sometimes all you need to deal with your insomnia. These foods may not be a magical cure for insomnia but when combined with other remedies, you can be sure to get the restorative sleep that your body needs.

If you often find it hard to sleep here are 5 foods to eat before bed to get a good night’s sleep.


Jasmine rice can compliment a meal well and it can also help you deal with insomnia. If rice is already a part of your diet, replacing your typical type with jasmine rice can be an easy fix that leads to better sleep. Jasmine rice has a high glycemic index which means that it takes the body a long time to digest it while releasing glucose into the bloodstream gradually. All of this will leave you feeling sleepy.

According to the American Journal of Clinical Nutrition, taking jasmine rice about 4 hours before going to bed can cut the amount of time it takes you to fall asleep by half.


Almonds are a great and healthy option for a nighttime snack. Almonds have an immense benefit for the body. Not only are they an excellent source of nutrients but there is also enough research findings that propose they can also lower the risk of chronic diseases like heart disease and type 2 benefits. Now you can also add boosting sleep to these many benefits. Almonds and most other types of nuts contain a substantial amount of melatonin which is vital for sleep regulation. Also, almonds contain magnesium which relaxes the muscles and improves the sleep quality that you get. Hence, snacking on a handful of almonds before bed is a great idea.


Turkey is that one food that always makes thanksgiving ceremonies complete. Also, it is what will always leave you feeling sleepy after Thanksgiving dinner. Although studies are still not conclusive on how eating turkey before bed promotes sleep, there are a few possible explanations. First, turkey contains the amino acid tryptophan which is essential in the production of melatonin, the sleep-regulating hormone. Secondly, it is high in protein (about 4 grams for every ounce) and this means that it will promote tiredness and leave you feeling sleepy. You do not have to consume a lot of turkey before bed to get these benefits because just a few slices should do the trick.


Dairy products are common in many households, which makes them a simple and inexpensive sleep inducing method. What makes dairy products (like milk and cottage cheese) good for sleep is that they contain tryptophan which helps with the production of melatonin. Also, cottage cheese contains a significant amount of the milk protein casein that aids in overnight muscle repair and relaxation. Adding warm milk with whole grain cereals is even better as you will benefit from the tryptophan, the relaxing warmth of the milk and also the complex carbs in the cereals all of which will leave you feeling sleepy.


Chamomile tea is one of the best herbal bedtime teas that you can have and it also has a much better taste than others. Also, it contains antioxidants that help to reduce inflammation which in some cases can cause chronic ailments like cancer. And taking it often enough will boost your immune system, reduce stress and anxiety and even improve the appearance of your skin.

The reduction in stress and anxiety can help you sleep better, but chamomile tea also contains apigenin, which is an antioxidant that will bind to particular receptors in the brain that reduce insomnia and promote sleepiness. There are also many other herbal teas like lemon balm and valerian that can have sleep-inducing benefits. And you can even go for a more potent one like melatonin tea which is almost guaranteed a good night’s sleep.


Insomnia will affect your life in more ways than just leaving you feeling less energized and groggy the next day. From increased likelihood of going into depression and developing chronic illnesses to gaining weight, there are countless negative effects of lack of sleep. Luckily, there are many solutions to the problem and eating the foods above before bed is a good starting point.

Thanks to Jane Collins from for guest posting.

Photo Credit: Mojitos and MunchkinsPixabay