I Asked 2 Doctors the Best and Worst Foods to Eat Before Bed, and They Both Had the Exact Same Answer

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I love my sleep. I aim for 7 to 8 hours every night, and while that doesn't always happen, I am actively trying to make sure I get the most restorative sleep possible. (I know how crucial it is to overall daily function!) I've recently started blocking social media apps on my phone an hour before bed and am reading instead. But just like everything else, a lot of things start in the gut, and what you put in your body is equally as important to good sleep quality.

I was curious to learn exactly what are the best and worst foods to eat before bed. So I reached out to experts Danbee Kim, MD, an assistant professor of surgery at Rutgers University , and Barbara Sparacino, MD, FAPA, founder of The Aging Parent Coach , and they were in complete agreement. Here's what they had to say. 

The Best Foods to Eat Before Bed 

1. Kiwi

"Kiwi is one of the most studied foods for sleep," Sparacino says. "Clinical trials have shown that eating two kiwis about an hour before bed can improve sleep onset, duration, and efficiency." Kim is in total agreement that they're great to eat before bed since they contain serotonin and antioxidants. "Serotonin plays a role in regulating the sleep-wake cycle and serves as a precursor to melatonin. Antioxidants may also reduce oxidative stress, which has been linked to poor sleep quality," Kim says. 

2. Tart Cherries or Cherry Juice

If you saw the sleepy girl mocktail trending a few years ago, turns out, it actually does work. Kim says, " Tart cherries are one of the few natural food sources of melatonin. Melatonin is central to circadian rhythm regulation," since it's the hormone that regulates our sleep-wake cycle. "Increasing circulating melatonin levels has been shown to improve sleep efficiency and total sleep time," Kim says. "[Cherries] also contain tryptophan and anthocyanins that support the body's sleep pathways," Sparacino says. 

3. Nuts

Having a handful of nuts before bed is a good idea too, especially almonds and walnuts, since they provide a combination of melatonin, magnesium, healthy fats, and a tiny bit of protein. "Magnesium helps regulate GABA, the calming neurotransmitter involved in sleep," Sparacino says. "Magnesium [also] supports muscle relaxation and may help reduce the stress response. The combination of micronutrients and fats may also help maintain stable blood glucose levels overnight, reducing sleep interruptions," Kim says. 

The Worst Foods to Eat Before Bed 

1. Alcohol

While many believe a glass of wine may help you wind down for bed, the science shows it's actually not all that beneficial. "While alcohol can initially induce drowsiness, it negatively impacts overall sleep quality. It suppresses REM sleep, increases nighttime awakenings, and leads to more fragmented, less restorative sleep," Kim says. Opt for a nonalcoholic variety if you love wine, such as FRE , or swap it for a sleepy girl mocktail (as mentioned above). 

Sparicno also avoids alcohol in the evening. "It is one of the most misunderstood sleep disrupters. People feel it helps them fall asleep, but it suppresses REM sleep, causes early morning awakenings, and worsens sleep apnea," she said. 

2. Foods Containing Caffeine 

This one might be a no-brainer, but any food or beverages containing caffeine , such as coffee, tea, or chocolate, can have a negative impact on your sleep. "Caffeine is a central nervous system stimulant with a relatively long half-life. It can delay sleep onset, reduce total sleep time, and decrease sleep depth, even when consumed several hours before bedtime," Kim says. She recommends limiting your caffeine intake to at least six to eight hours before bedtime. 

Sparacino elaborates, "Chocolate, especially dark chocolate , contains both caffeine and theobromine, two stimulants that can delay sleep onset and fragment sleep, even in people who think they are not sensitive." (As someone who loves a square of dark chocolate before bed, it seems like I'll have to make a swap.) 

3. High-fat, heavy, or spicy meals

Super greasy or fried foods also might not be the best if you're looking for a restful night. "High-fat fried foods slow digestion and keep the body working hard when it should be winding down. They have been linked to reduced REM sleep and more nighttime awakenings," Sparacino says. 

Similarly if you're a spice lover , you might want to get your fix earlier on in the day. Why? "These foods are more difficult to digest and are associated with increased reflux symptoms when lying down. Gastroesophageal reflux and general discomfort can lead to frequent awakenings and poorer sleep quality," Kim says. "Spicy foods raise core body temperature and commonly trigger acid reflux when lying down, both of which interfere with the physiological drop in temperature the body needs to fall and stay asleep," Sparacino added. 

Other Tips for Quality Sleep 

So what do the experts eat when they want something before bed? "I reach for a small serving of Greek yogurt or a banana with a few almonds, which offer tryptophan, magnesium, and steady blood sugar through the night," Sparacino says. She also avoids drinking large amounts of liquid "to prevent nighttime bathroom trips, which are a common and often overlooked cause of fragmented sleep, particularly as we age." 

Kim also recommends bananas , which "provide magnesium and potassium that help with muscle relaxation" as well as whole grains which "can promote satiety and help maintain stable glucose levels overnight." In addition to the foods mentioned above, she recommends avoiding high sugar desserts which can cause blood sugar fluctuations overnight, as well as acidic foods, especially for those that are prone to acid reflux. 

Both Kim and Sparacino said that not only what you eat before bed is important, but also the timing and how much. They recommend smaller portions which are easier on the body to digest. "Eating large meals too close to bedtime can delay gastric emptying, increase the risk of reflux when lying down, and promote metabolic activity at a time when the body should be preparing for rest," Kim says, adding that large meals should be consumed 2-4 hours before bedtime. 

"This gives the digestive system time to do its work before the body shifts into its rest and repair phase. Eating too close to sleep can raise core body temperature, trigger reflux, and elevate blood sugar overnight, all of which degrade sleep quality even if you do not consciously wake up," Sparacino says. 

However, don't go to bed hungry either. In fact, Kim says going to bed very hungry can disrupt your sleep. "If needed, a small snack can be consumed about 30 to 60 minutes before bed," she says. 

Finally, both Kim and Sparacino stressed that maintaining a healthy sleep schedule is crucial. Although it may be hard, aiming to go to bed and wake up at the same time every day (yes even on the weekends) will support your body's natural clock. "Get natural light within the first hour of waking, because morning light anchors the circadian rhythm more powerfully than almost anything else," Sparacino says. Limited screen time before bed and keeping the room dark and cool will also support your brain's sleep health. As Sparacino notes, "Sleep is a behavior as much as it is a biological state, so consistency matters more than perfection." 

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