Sleep-Inducing Foods: What Can You Eat at Night for a Good Sleep?

Overeating in the evening and frequent visits to the refrigerator are not just jokes and teasing from loved ones. In fact, as experts emphasize, eating habits before sleep play a crucial role, as they directly affect sleep quality. What dietary rules should be followed in the evening, and what is better to avoid, explains nutritionist-dietitian and psychotherapist Irina Mansurova.

Sleep is a key element of the life process, and its importance cannot be overstated. Good sleep reduces the risk of chronic diseases, improves brain function, enhances mental resilience, and strengthens the immune system. The optimal sleep duration is 7-9 hours per day, but not everyone can adhere to this. If for some reason you sleep less, it is worth at least improving the quality of sleep, which can also be done by following dietary rules.

One of the main rules is to postpone dinner. Eating food right before sleep is undesirable, as the body needs time to digest, and at night it should rest and detoxify. Ideally, dinner should be consumed 3-4 hours before sleep, choosing light dishes that do not contain meat. Ignoring this recommendation can lead to digestive problems and increase the risk of heartburn.

What foods should be included in the diet?

To improve sleep quality, I recommend adding certain foods to your evening diet. If you decide to eat, do so no later than three hours before sleep, so that all micronutrients have time to be absorbed. The list of beneficial foods includes those that contain melatonin—the sleep hormone. It is also worth paying attention to foods rich in antioxidants, tryptophan, magnesium, and proteins.

Nuts

One of the best options for an evening snack is almonds. This nut helps regulate sleep, as just 28 grams contain 19% of the daily magnesium requirement. Statistics show that people with insomnia often have a deficiency of this mineral. Magnesium has anti-inflammatory properties and can reduce cortisol levels (the stress hormone), which negatively affects sleep quality. In the evening, you can allow yourself a small handful of nuts.

Walnuts also contribute to better sleep. They contain dietary melatonin, alpha-lipoic acid, and Omega-3 fatty acids, which are converted into substances that promote the production of serotonin (the happiness hormone), which is actively involved in sleep regulation.

Herbal Teas

One of the drinks that can help establish sleep is chamomile tea. It is rich in antioxidants that neutralize free radicals, preventing their negative impact on cells. This tea is beneficial for the heart, blood vessels, and immune system, and it also reduces anxiety levels. It contains apigenin—an antioxidant that binds to brain receptors and helps it relax.

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Hard cheese. Cheese contains calcium, tryptophan, and B vitamins.

Fruits

A bright representative of foods that promote good sleep is kiwi. It is low in calories—only 50 kcal in one fruit. Kiwi is rich in vitamins C and K, and also contains folic acid and potassium. It helps reduce inflammation in the body, improves digestion, and lowers cholesterol levels in the blood due to its antioxidants and fiber. Studies show that eating kiwi in the evening positively affects sleep, as it contains substances that promote the production of serotonin, which regulates sleep cycles.

Bananas are another food that helps normalize sleep. They contain tryptophan and magnesium, allowing for a good night's sleep and feeling rested.

Sea Fish

This product is a source of Omega-3 fatty acids. Sea fish contains many components that help reduce inflammation. It improves brain function and normalizes heart activity. Additionally, fish contains a combination of vitamin D and Omega-3, which helps combat insomnia by stimulating serotonin production. Therefore, in the evening, you can allow yourself a bit of fish.

Grains

White rice is sometimes called a helper in improving sleep. Its refinement from coarse husk, unlike brown rice, is beneficial. It contains less fiber and antioxidants. In 100 grams of white rice, there is 4% of the daily folic acid requirement, 11% of thiamine, and 24% of manganese. This grain quickly satiates and helps normalize sleep quality. Its effectiveness was confirmed in a study where nearly 2000 people noted an increase in sleep duration after dinner with rice. Of course, this refers to moderate portions.

Oatmeal, like rice, contains many carbohydrates and promotes the production of the sleep hormone.

Cottage Cheese

This product is rich in milk protein, casein, which aids in muscle recovery. Cottage cheese is well absorbed during sleep, so it can also be consumed in the evening.

Sources of Tryptophan

This substance is found in seeds, nuts, cheese, turkey, fish, dairy products, bran, and sprouted grains, as well as in smaller amounts in eggs and legumes. Milk is also a source of tryptophan. It helps improve sleep quality in older adults. To enhance the effectiveness of this drink, it is recommended to combine it with physical activity, but within reasonable limits. Milk should be consumed no later than three hours before sleep, as it can cause morning swelling.