--- title: Foods that are Good for your Sleep--Or Not description: What should you eat before bed to ensure a good night's sleep? Check out our list of foods that are good or bad for your sleep. image: https://299691.hs-sites-na2.com/hubfs/foods-to-eat-before-bed.jpg --- **[![ASMS_logo_shadow_round](https://299691.hs-sites-na2.com/hs-fs/hubfs/ASMS_logo_shadow_round.png?width=200&name=ASMS_logo_shadow_round.png "ASMS_logo_shadow_round")](https://299691.hs-sites-na2.com/)** **Advanced Sleep Medicine Services, Inc.** The Sleep Experts`®` (877) 775-3377 ## Sleep Better, Live Better Blog ### *We believe that education is the first step to finding better sleep. Our articles educate people on sleep news, sleep disorders, and sleep care to help them achieve better health and live better lives. * *Thanks for joining the conversation.* ## [Foods that are Good for your Sleep--Or Not](https://299691.hs-sites-na2.com/blog/foods-that-are-good-for-your-sleep-or-not) Posted by [Julia Steele Rodriguez](https://299691.hs-sites-na2.com/blog/author/julia-steele-rodriguez) Find me on: [Facebook ](https://www.facebook.com/julia.steele818) [LinkedIn](http://www.linkedin.com/in/juliasteele) [Twitter ](https://twitter.com/juliasteelerod) Apr 14, 2015 8:00:00 AM ![foods-to-eat-before-bed](https://299691.hs-sites-na2.com/hs-fs/hubfs/foods-to-eat-before-bed.jpg?width=352&name=foods-to-eat-before-bed.jpg) Have you ever gone to bed ready to sink into a deep, restful sleep--only to find that your stoamch is bubbling because of that heavy dinner you ate, keeping you up? Or that your brain is still buzzing from that sugar or caffeine you had with dessert? Or that you can't stop thinking about a midnight snack? Eating inappropriate foods before bed is a common cause of [insomnia](https://299691.hs-sites-na2.com/sleepbetterblog/insomnia-causes-symptoms-treatment). Read on to learn about what foods make for a sound sleep. # Foods that are Good and Bad for your Sleep Here is our list of the [foods that can help you drift off at night](https://299691.hs-sites-na2.com/sleepbetterblog/what-to-eat-before-bed), and those that you should avoid before bedtime.   ## What to Eat Before Bed:  Foods to Help You Snooze **Old classics** The traditional standby of milk or turkey may actually has some merit.  These are high in tryptophan, a chemical that increases your brain’s production of melatonin and and serotonin.  Other tryptophan-rich foods include oats, peanuts, tuna, yogurt, eggs, and [carbohydrates](https://299691.hs-sites-na2.com/sleepbetterblog/what-to-eat-before-bed).  **Honey** Eating honey right before bed may seem counterintuitive, however, the glucose in honey helps to block orexin, a chemical that increases alertness. A tablespoon is plenty to help you get a good night’s rest. **A simple snack** The winner for the best bed-time snack may have to be almonds.  This no-fuss snack is high in both magnesium and tryptophan.  Both cause relaxation and a decrease in nerve function.  A handful of almonds before bed will have you heading to dreamland in no time. ## What Not to Eat Before Bed: Foods to Avoid **Caffeine** Step away from that iced latte!  Caffeine can affect your body for up to 12 hours after it is consumed. If you choose to enjoy an after-dinner espresso, its stimulant effects will still be in high gear at bed-time. Also, some pain relievers, cold medicines, and other foods contain caffeine, so be careful of what you're consuming at night! **Cheese** Steer clear of that cheese tray.  Cheeses (espeically hard ones) are high in tyramine, an amino acid that is converted to noradrenaline--a brain stimulant--in your body.  **Other high-tyramine foods** This includes soy sauce, miso, and teriyaki sauce. Other foods that are high in tyramine include:  milk chocolate, pork, tomatoes, potatoes, processed deli meats and wine.  **Spicy foods** If you are having trouble sleeping, no atomic hot wings for you! Laying down and eating spicy foods can increase heartburn.  So, unless you plan on sleeping standing up, don’t eat spicy foods before bed. **Fat **Put down the meatloaf and fried spuds! People who eat a high-fat diet not only tend to [gain weight](https://299691.hs-sites-na2.com/sleepbetterblog/one-trick-for-not-overeating-this-holiday-get-more-sleep), but their sleep patterns are also disrupted.  Eating a large, high-fat meal before bed can cause digestive issues during the night. **Extra tip: Eat reasonably.** It's also important to monitor the quantity of food you consume during the day. You don't want to eat too much, which can upset your stomach and your sleep. However, if you eat too little, you could wake up hungry in the middle of the night. Listen to your body to determine how much food is right for you.  **Do you have a tried and true midnight snack? Share it with us in the comments! ** Photo Credit: [pallavi_damera](https://www.flickr.com/photos/pallavi_damera/) Topics: [Good Sleep Habits](https://299691.hs-sites-na2.com/blog/topic/good-sleep-habits) ## Share this blog post: [![Share on Facebook](https://static.hubspot.com/final/img/common/icons/social/facebook-24x24.png)](http://www.facebook.com/share.php?u=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Ffoods-that-are-good-for-your-sleep-or-not%3Futm_medium%3Dsocial%26utm_source%3Dfacebook) [![Share on LinkedIn](https://static.hubspot.com/final/img/common/icons/social/linkedin-24x24.png)](http://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Ffoods-that-are-good-for-your-sleep-or-not%3Futm_medium%3Dsocial%26utm_source%3Dlinkedin) [![Share on Twitter](https://static.hubspot.com/final/img/common/icons/social/twitter-24x24.png)](https://twitter.com/intent/tweet?original_referer=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Ffoods-that-are-good-for-your-sleep-or-not%3Futm_medium%3Dsocial%26utm_source%3Dtwitter&url=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Ffoods-that-are-good-for-your-sleep-or-not%3Futm_medium%3Dsocial%26utm_source%3Dtwitter&source=tweetbutton&text=Foods%20that%20are%20Good%20for%20your%20Sleep--Or%20Not) [![Share on Pinterest](https://static.hubspot.com/final/img/common/icons/social/pinterest-24x24.png)](http://pinterest.com/pin/create/button/?url=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Ffoods-that-are-good-for-your-sleep-or-not%3Futm_medium%3Dsocial%26utm_source%3Dpinterest&media=) [![Share on Email](https://static.hubspot.com/final/img/common/icons/social/email-24x24.png)](mailto:?subject=Check%20out%20https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Ffoods-that-are-good-for-your-sleep-or-not%3Futm_medium%3Dsocial%26utm_source%3Demail%20&body=Check%20out%20https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Ffoods-that-are-good-for-your-sleep-or-not%3Futm_medium%3Dsocial%26utm_source%3Demail) ### Subscribe to Email Updates Search our blog Search ### Posts by Topic - [Children and Sleep (1)](https://299691.hs-sites-na2.com/blog/topic/children-and-sleep) - [Coffee (1)](https://299691.hs-sites-na2.com/blog/topic/coffee) - [CPAP Alternatives (2)](https://299691.hs-sites-na2.com/blog/topic/cpap-alternatives) - [CPAP Supplies (9)](https://299691.hs-sites-na2.com/blog/topic/cpap-supplies) - [CPAP Treatment (25)](https://299691.hs-sites-na2.com/blog/topic/cpap-treatment) - [Diabetes (2)](https://299691.hs-sites-na2.com/blog/topic/diabetes) - [Doctor's Opinion (4)](https://299691.hs-sites-na2.com/blog/topic/doctors-opinion) - [Economics of Sleep Medicine (15)](https://299691.hs-sites-na2.com/blog/topic/economics-of-sleep-medicine) - [Good Sleep Habits (59)](https://299691.hs-sites-na2.com/blog/topic/good-sleep-habits) - [Health Insurance (20)](https://299691.hs-sites-na2.com/blog/topic/health-insurance) - [Heart Disease (2)](https://299691.hs-sites-na2.com/blog/topic/heart-disease) - [Insomnia (2)](https://299691.hs-sites-na2.com/blog/topic/insomnia) - [Job-Related Sleep Disorders (7)](https://299691.hs-sites-na2.com/blog/topic/job-related-sleep-disorders) - [Kids and Sleep (20)](https://299691.hs-sites-na2.com/blog/topic/kids-and-sleep) - [Narcolepsy (1)](https://299691.hs-sites-na2.com/blog/topic/narcolepsy) - [Preparing for your sleep study (2)](https://299691.hs-sites-na2.com/blog/topic/preparing-for-your-sleep-study) - [Sex and Sleep (7)](https://299691.hs-sites-na2.com/blog/topic/sex-and-sleep) - [Sleep and Exercise (1)](https://299691.hs-sites-na2.com/blog/topic/sleep-and-exercise) - [Sleep and Society (41)](https://299691.hs-sites-na2.com/blog/topic/sleep-and-society) - [Sleep Apnea (60)](https://299691.hs-sites-na2.com/blog/topic/sleep-apnea) - [Sleep Business (3)](https://299691.hs-sites-na2.com/blog/topic/sleep-business) - [Sleep Disorders (30)](https://299691.hs-sites-na2.com/blog/topic/sleep-disorders) - [Sleep Studies (30)](https://299691.hs-sites-na2.com/blog/topic/sleep-studies) - [Telemedicine (1)](https://299691.hs-sites-na2.com/blog/topic/telemedicine) - [Treating Sleep Apnea (29)](https://299691.hs-sites-na2.com/blog/topic/treating-sleep-apnea) - [Women and Sleep (14)](https://299691.hs-sites-na2.com/blog/topic/women-and-sleep) ### Most viewed posts ### Recent Posts **Contact Us:** Advanced Sleep Medicine Services, Inc. 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