What to Eat Before Bed to Help Your Body Relax?
Certain foods can support relaxation and the body's natural sleep process, helping you enjoy a more restful night.
1. Tart cherry smoothie promotes good sleep
Tart cherry juice is an option for nighttime relaxation as it is a natural source of melatonin (a hormone involved in regulating sleep), magnesium, and antioxidants such as anthocyanins, which can help reduce inflammation and certain issues causing sleep disorders. A 2025 study showed that tart cherry juice is associated with longer sleep duration, improved sleep efficiency, and easier sleep onset, sleep well more while reducing inflammation.
Tart cherry juice has a rather sour taste, so try blending frozen tart cherries with banana (which provides magnesium and tryptophan, both linked to sleep support), chia seeds, milk, and a little ice.
2. Walnuts
Walnuts are rich in omega-3 fatty acids, which can promote sleep and relaxation by helping reduce inflammation and supporting melatonin regulation. Research also indicates a link between omega-3 supplementation and better sleep: a 2024 review showed that higher omega-3 consumption was associated with improved sleep efficiency.
3. Oatmeal
Oats are one of the best sources of soluble fiber, helping to nourish beneficial gut bacteria.
A 2022 study showed the positive effects of fiber on gut microbiome may be linked to better sleep quality and fewer sleep disturbance symptoms. Fiber also helps prevent sudden blood sugar spikes and crashes, which can interfere with evening relaxation.
In addition, a warm bowl of oatmeal in the evening can provide a cozy and comforting feeling.
4. Turkey and whole grain crackers
Tryptophan in turkey is linked to improving sleep quality. Pairing nitrate-free or minimally processed cold turkey cuts with fiber-rich whole-grain crackers can enhance the sleep-supporting potential of this snack by helping stabilize blood sugar levels and promoting relaxation.
5. Chia seed pudding
Like walnuts, chia seeds are rich in omega-3 fatty acids and fiber—both of which can help improve sleep. In addition, chia pudding can be made ahead of time and is typically mildly sweet, making it an excellent option to satisfy a sweet craving while helping you unwind after dinner.
6. Kiwifruit
Rich in fiber and melatonin, kiwi can be an effective choice for relaxing before sleep. A 2023 study found that elite athletes who ate kiwis before bed had longer total sleep time, improved sleep quality, and fewer nighttime awakenings.
7. Boiled eggs
Eggs can help promote relaxation and sleep, partly due to their vitamin D content. This nutrient plays a role in serotonin and melatonin pathways, supports the activity of sleep-related brain receptors, and may help improve sleep-disrupting conditions, such as restless legs syndrome. Egg yolks provide an accessible and delicious source of vitamin D—so enjoying a boiled egg in the evening can help you relax and fall asleep more easily.