4 foods to eat for better sleep, plus 4 to avoid

Often, the first step to getting better sleep is practicing good sleep hygiene. That means doing things like turning off electronic devices 30 to 60 minutes before bedtime and keeping your room cool, dark, and quiet at night.

It may also mean paying attention to what you eat and drink in the hours before you turn out the lights. Timing is key; avoid large meals close to bedtime since they can lead to heartburn, acid reflux, and insomnia. Your diet choices are also important, since what you eat can play a significant role in the quality of your rest.

Foods that can affect sleep

Here are four foods that could support healthy sleep, plus four others you may want to limit or avoid.

DO: Eat cherries—especially tart ones

Drinking tart cherry juice before bed may help you sleep better, according to several small studies. That’s because tart cherries may be a good source of melatonin, a hormone that plays a role in sleep cycles.

DON’T: Drink caffeinated beverages

Having caffeinated drinks like coffee, tea, or soda past early afternoon can set you up for a poor night of sleep. Caffeine is a stimulant that works quickly (within minutes) to increase your alertness. The effect is long-lasting, too, continuing to keep you alert for several hours.

DON’T: Drink alcohol before bed

It’s true that alcohol can have a tranquilizing effect. But while a nightcap may help you fall asleep in the first place, drinking a glass of wine or a cocktail before bed may ultimately prevent you from reaching a deep, restful state. It could also lead to disjointed sleep—especially if you have to use the bathroom multiple times at night.

DO: Eat a banana

Bananas are high in the minerals magnesium and potassium, which may help to ease sleeplessness. Magnesium is also found in dark, leafy greens, avocados, and many nuts and seeds.

DON’T: Overeat high-fat foods

Consider skipping ice cream or other desserts with a high fat content. Some experts believe eating a fatty meal right before bedtime can stimulate acid production and cause heartburn, leading to poor sleep quality and daytime drowsiness.

DON’T: Order the chocolate dessert

Chocolate is an under-the-radar source of caffeine. Just like you wouldn’t knock back a cup of coffee before going to bed, you may want to avoid foods made with cocoa and chocolate.

DO: Eat whole grains

Many dietitians recommend complex carbohydrates, such as whole grains and wheat-based breads and pastas, to support sleep. This is partly because they provide a steady release of insulin into your blood, which can help you achieve restful sleep. Try a whole-wheat pasta for dinner, or experiment with grains like farro, bulgur, or brown rice.

DO: Have a cup of chamomile tea

Made from dried chamomile flowers, chamomile tea has been used to support healthy sleep for generations. Some experts believe the calming act of preparing and drinking herbal tea at bedtime may have a sleep-promoting effect, while others suggest chamomile contains natural compounds that could impart sleep benefits. The scientific evidence for chamomile is limited, though some research has found it may have small benefits in terms of sleep quality.

One myth that just won't go away

Were you expecting to see turkey on this list? Though you may associate drowsiness with eating a Thanksgiving feast, experts say sleepiness comes from overeating rather than the tryptophan in your turkey. In truth, turkey, chicken, and ground beef all have similar levels of the amino acid.