Do you remember when you were a child and couldn’t sleep? Often your mother would make you a warm glass of milk, tuck you back in, and send you back dreamland.

Getting good sleep is incredibly important for your overall health. There are many strategies you can use to promote good sleep, including making changes to your diet. Most of these foods can be eaten as a late night snack or added to your daily diet. Either way, various studies have shown these foods can help you fall asleep quicker and stay asleep longer. Here are some best foods you can eat before bed to enhance your sleep quality.


You don’t need a whole meal before bed to help you get to sleep. There are a variety of snack foods out there that promote a night of healthy sleep. Walnuts are a great way to help your body produce the nutrients it needs to fall and stay asleep.

Peanut Butter

Next time your sweet tooth is craving something after dinner, swap your dessert out for some peanut butter. Peanut butter is loaded with tryptophan, but also has been known to boost your metabolism, so you can burn more calories while you sleep and through the next morning. For an added benefit, put the peanut butter on half of a whole-wheat bagel to get those sleep-inducing carbs.


Like chickpeas, most varieties of fish are high in vitamin B6 and Omega 3s. Fatty acids like Omega 3s are believed to help regulate your sleep patterns. They can also improve your overall quality of sleep, so you don’t feel groggy first thing in the morning. Additionally, the vitamin B6 in fish will help your body convert tryptophan into serotonin. The serotonin then allows your body to relax and become comfortable enough to fall asleep.


Although generally considered an energy-boosting food, bananas are rich in magnesium which relaxes muscles and they also contain serotonin and melatonin, which encourage sleep.


As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin, oats encourage insulin production and naturally raise blood sugar.