Bedtime snacks that boost sleep quality: How to choose wisely and which 3 foods to skip

What you eat in the hours before bed can shape how well you sleep. Nutritionists and doctors point to specific foods that help the body wind down for sleep, and others that keep it wired past bedtime.

What are the best foods to eat before bed for better sleep?

Cherries and bananas rank among the most calming foods to eat before bed. Robin Barrie Kaiden, MS, RD, CDN, a registered dietitian, told Real Simple that cherries work through their anti-inflammatory effects.

“Due to their anti-inflammatory properties, they can relax muscle, thus resulting in a calmer body and better sleep,” Kaiden said.

In the same article, registered dietitian and food scientist Jennifer Pallian, founder of Foodess, made the case for bananas. “The antioxidants in bananas also reduce oxidative stress, and in so doing, may further contribute to restful sleep,” Pallian said.

Both are easy grabs an hour or two before you turn in, and neither sits as heavy as richer late-night snacks.

Why do nuts and pumpkin seeds help you sleep?

Nuts and pumpkin seeds pack sleep-supporting compounds like melatonin, magnesium and zinc. Writing for Time, Sarah Klein noted that “Nuts like walnuts and pistachios are among the highest natural sources of melatonin, a key sleep-related hormone. Research suggests that when people eat more foods that are high in melatonin, they tend to fall asleep faster and sleep for longer.”

Michelle Sands, a Florida-based naturopathic doctor, told Fox News that pumpkin seeds are “a standout for sleep because they’re rich in magnesium and zinc.”

Sands added, “Magnesium helps lower nighttime cortisol and relax the body, while zinc plays a role in progesterone production. For women especially, this matters, because progesterone has a natural calming, almost antianxiety effect on the brain. When levels drop, sleep becomes restless and easily disrupted.”

Which foods should you avoid before bed to protect sleep?

Spicy dishes, aged cheeses and fried foods all rank among the worst late-night choices for sleep. Johns Hopkins sleep expert Dr. Rachel E. Salas explained to Hopkins Medicine why spicy food backfires at night.

“Research shows that consuming red pepper can increase your core body temperature, which is disruptive since core body temperature naturally drops during sleep. Being overheated can make it more difficult for the body to make this temperature transition,” Salas said.

Aged cheeses can trigger the same restless-night effect. Writing for AARP, Nissa Simon warned that strong cheeses “contain high amounts of tyramine, an amino acid found in many foods. Some people are sensitive to tyramine, which can cause a spike in blood and heart rate. In addition, tyramine sensitivity can make it harder to fall asleep.”

Fried foods carry their own risks. Dietitian Kristin Kirkpatrick told Everyday Health that “Ingesting heavy, greasy foods before bed can shift the body’s focus away from sleep. Fried foods are also more likely to induce heartburn and other discomforts, making it harder to settle down before bed.”

This article was created by content specialists using various tools, including AI.

This story was originally published July 23, 2026 at 5:30 PM with the headline “Bedtime snacks that boost sleep quality: How to choose wisely and which 3 foods to skip.”