What Should I Eat When I Can't Sleep?
Quick answer: Eat tryptophan-rich foods, magnesium, and complex carbs in the evening. Avoid caffeine (especially after 2pm), alcohol, and large heavy meals within 3 hours of bed.
What to Eat
Tart cherry juice
One of the only foods directly shown in clinical trials to improve sleep duration and quality — contains melatonin.
Kiwi fruit (2 before bed)
Multiple studies show eating 2 kiwis 1 hour before bed improves sleep onset by 35%.
Almonds and walnuts
Both contain melatonin and magnesium — walnuts also have serotonin precursors.
Fatty fish (salmon, tuna)
Vitamin D and omega-3s increase serotonin production; associated with better sleep quality.
Turkey or chicken breast
High in tryptophan — an amino acid the body converts to serotonin and then melatonin.
Chamomile tea or passionflower tea
Chamomile contains apigenin, a compound that binds GABA receptors promoting sleep.
Complex carbs (oatmeal, sweet potato) 2–3h before bed
Make tryptophan more available to the brain by raising insulin levels slightly.
Eggs
Contain tryptophan and melatonin — a good light evening snack.
Warm milk (low-fat)
Traditional remedy with some evidence — tryptophan + warmth promotes relaxation.
What to Avoid
Caffeine (after 2pm)
Caffeine has a half-life of 5–6 hours — an afternoon coffee is still active at bedtime.
Alcohol
Falls asleep faster but severely fragments sleep quality in the second half of the night.
Large heavy meals within 3 hours of bed
Active digestion raises core body temperature and increases wakefulness.
Spicy food in the evening
Raises body temperature and can cause reflux — both disrupt sleep.
High-sugar foods at night
Blood sugar spikes followed by crashes can wake you during the night.
Excessive fluids right before bed
Nocturia (waking to urinate) is a leading cause of fragmented sleep.
Hydration
Reduce fluid intake in the 2 hours before bed to minimise night-time bathroom trips. Chamomile or passionflower tea 30–60 minutes before bed is a beneficial exception.
Tips
- •Maintain a consistent sleep schedule — your circadian rhythm is your most powerful sleep regulator.
- •Magnesium glycinate (200–400mg) before bed has strong evidence for improving sleep quality.
- •Keep your bedroom cool (18–20°C) — body temperature drop is a key sleep trigger.
- •Avoid screens (blue light) for at least 30–60 minutes before bed — blue light suppresses melatonin.
- •Avoid naps longer than 20 minutes during the day if you have insomnia.