Foods and Drinks That Can Make or Break Your Sleep Quality

We’ve all heard the basics: skip the late-night coffee and avoid heavy meals before bed. But what you eat and drink throughout the day plays a bigger role in your sleep quality than you might realize. Some foods can help you drift off faster, while others can keep you tossing and turning. Here’s a breakdown of the best and worst nighttime menu choices.

Sleep-Boosting Foods

1. Cherries (and Tart Cherry Juice)

Cherries are one of the few natural sources of melatonin, the hormone that regulates your sleep-wake cycle. Studies show that drinking tart cherry juice before bed may help you fall asleep faster and stay asleep longer.

2. Almonds and Walnuts

These nuts are rich in magnesium, which can relax muscles and calm the nervous system. They also contain healthy fats that may support the production of serotonin and melatonin.

3. Warm Milk or Herbal Tea

Warm milk contains tryptophan, an amino acid linked to better sleep. Herbal teas like chamomile, valerian root, or lavender can also have calming, sedative effects—just be sure they’re naturally caffeine-free.

4. Bananas

High in potassium and magnesium, bananas help relax muscles and promote deeper sleep. They also provide natural carbs that help tryptophan reach the brain more effectively.

Sleep-Sabotaging Foods and Drinks

1. Spicy Foods

While flavorful, spicy dishes can trigger acid reflux and raise your body temperature, making it harder to get comfortable at night.

2. Hidden Caffeine Sources

Coffee isn’t the only culprit—dark chocolate, green tea, certain sodas, and even some pain relievers can contain enough caffeine to interfere with sleep.

3. Alcohol

It might make you drowsy at first, but alcohol disrupts REM sleep and can cause you to wake up more often during the night.

4. Heavy or Greasy Meals

High-fat, fried, or greasy foods take longer to digest and can cause discomfort when lying down, leading to fragmented sleep.

Better Sleep Starts in the Kitchen

Improving your sleep isn’t just about what you do before bedtime—it’s also about what you consume throughout the day. By choosing foods that naturally support your body’s sleep hormones and avoiding those that interfere with rest, you can set yourself up for deeper, more restorative sleep.