Killer Foods for Sleep

Best and Worst Foods for Sleep

What you eat first thing in the morning is as important as what you eat right before you go to bed. If you are having trouble sleeping, you may want to take a closer look at what you’re munching on before hitting the hay. We’ve made a list of the best and worst foods for sleep.

Worst Foods for Sleep

So you’re having trouble catching some z’s? Are you consuming any of these best or worst foods within a few hours before you sleep? Or, are you going to bed with a full stomach? All things to consider as they will affect your quality of sleep.


Your cup of joe or favorite soda can be tasty, but is it worth compromising your sleep? Caffeine’s effects usually last 8-14 hours, so it’s best to cut off caffeine about 8 hours before you plan to sleep.


Like coffee, chocolate bars have varying amounts of caffeine, but an average 2-ounce, 70 percent dark chocolate bar contains around 79 milligrams—over half of what’s in an 8-ounce cup of coffee. If chocolate is a must have for you, consider snacking on it earlier in the day so it won’t keep you awake.


Simply put, alcohol makes it hard for you to stay asleep and sleep well, says Dr Brian Queen of Advanced Sleep Solutions of Virginia, an Affiliate office of Advanced Sleep Solution Centers of America

Hot Peppers & Spicy Foods

Spice is the variety of life, right? Well, not if you’re trying to lay down and sleep. While spicy foods are great for your metabolism, they often contain capsaicin which has properties that increase your body’s core temperature. As you get ready for sleep your body should naturally cool down, not heat up. So, make sure to finish your spicy cravings in the afternoon or early evening to avoid any sleepless side effects.

Water/Green Tea

Drinking plenty of H2O is definitely a good thing. Plus, slight dehydration can keep you awake at night. But, so can drinking too much water before you slumber. Your body may awaken multiple times during the night to urinate and you will not be getting restful sleep. Green Tea is healthy and delicious but it also contains caffeine so try to avoid tea before bedtime.

Best Foods for Sleep


Having trouble catching some z’s? Grab a banana! Bananas are full of potassium which may help prevent nighttime leg cramps and restless legs. Plus, they contain magnesium which help to relax your muscles.


If you’re looking for a sweet treat before bed, then have a kiwi! Kiwis are rich in folate, and insomnia is one of the health issues that is a symptom of folate deficiency. Eat up because kiwis can only help you sleep better!


A quick fix to a better night’s rest may be a handful of almonds. Almonds also contain magnesium to help relax your muscles and protein to help balance your blood sugar while sleeping.

Peanut or Almond Butter on Whole Grain

 If you’d like something more substantial to snack on before bed have a piece of whole grain toast with either peanut or almond butter. It will be sure to satisfy a craving and may help with sleep.


We all know spinach is good for us. Popeye taught us that. But did you know the benefits spinach has related to sleep? The green is an excellent source of folate, magnesium, and vitamins B6 and C, which are all key co-factors in producing serotonin, resulting in melatonin which will help relax your muscles. Spinach also contains glutamine, which helps stimulate the body to get rid of the cellular toxins that can cause sleeplessness.

After you have adjusted your bedtime diet, if you are still experiencing low quality sleep we recommend taking a sleep assessment to find out if you may be at risk for sleep apnea. Our Expert Sleep professionals at Advanced Sleep Solutions of Virginia can guide you through a sleep assessment and advise you on the best course to getting a better night’s sleep.

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