What to Eat (and Avoid) for Deep, Restorative Sleep
You’ve tried everything — the blackout curtains, the cool room, even upgrading your mattress (go you!)…
But if you're still struggling to fall asleep or stay asleep, there’s one sneaky factor you might be overlooking:
👉 What you eat before bed.
That’s right — your evening snack could be helping or hurting your sleep.
In this blog, we’ll break down the best foods for better sleep, what to avoid, and how to build a nighttime routine that supports your body’s natural rhythm.
🧠 How Food Affects Your Sleep
Sleep isn't just about your mattress — it's also about your melatonin levels, body temperature, and nervous system. And all of those can be influenced by what you eat in the hours leading up to bedtime.
Certain foods contain compounds that calm your brain, relax your muscles, or trigger melatonin production.
Others? They’ll spike your blood sugar, rev up your digestion, or interfere with deep sleep.
✅ Eat This Before Bed (Sleep-Friendly Snacks)
🥛 Warm Milk
A classic for a reason — milk contains tryptophan, calcium, and vitamin D, all of which support melatonin production. Bonus: the warm temperature helps soothe your nervous system.
🍌 Bananas
Rich in magnesium and potassium, bananas help relax your muscles and calm your body for a smoother transition into deep sleep.
🌰 Almonds
These little powerhouses are full of magnesium, healthy fats, and protein, making them an ideal bedtime snack for reducing nighttime awakenings.
🍒 Tart Cherries
A natural source of melatonin, tart cherries have been shown to improve sleep duration and quality in some studies.
🍚 A Small Bowl of Oatmeal
Complex carbs like oats can help your brain absorb tryptophan more efficiently — just keep the sugar low and the portion small.
🚫 Avoid These Foods Before Bed
🍫 Chocolate
Tempting, we know. But most chocolate (especially dark chocolate) contains caffeine, which can keep your brain alert and make it harder to fall asleep.
🌶️ Spicy Foods
While they’re delicious, spicy foods can raise your core body temperature and cause acid reflux, both of which make quality sleep nearly impossible.
🍷 Alcohol
It may make you feel sleepy at first, but alcohol disrupts REM sleep, dehydrates your body, and increases overnight wakeups.
🥤 Soda, Energy Drinks & Sugary Treats
High-sugar or high-caffeine snacks (even hidden ones!) lead to blood sugar crashes and restless sleep.
⏰ Timing Matters: When to Stop Eating Before Bed
Even healthy snacks can interfere with sleep if eaten too late.
Try to stop eating 1 to 2 hours before bedtime to allow your body to digest and transition into rest mode.
This helps your body focus on sleep, not digestion.
🛏️ Bonus Tip: Combine Smart Snacks with a Smart Sleep Setup
Your diet affects your sleep…
But your mattress, pillow, and sleep environment still play a huge role.
If you’re eating right but still waking up sore, hot, or exhausted, it might be time to upgrade your sleep system too.
Ready to Sleep Better Tonight?
👉 Take the Mattress Quiz – Find your perfect mattress, customized to how you sleep, move, and live.
👉 Shop Cooling Sleep Essentials – Stay cool, comfy, and supported all night long.
👉 Find a Store Near You – Experience the difference of real sleep comfort in person.
💬 Final Thoughts: Your Sleep Starts Before You Hit the Bed
What you eat — and when — sets the tone for how your night will go.
Make better food choices, build a calming evening routine, and pair that with a sleep system that supports you fully.
Because when you combine the right fuel with the right mattress,
🌙 you don’t just sleep — you recover, recharge, and glow.