What to eat before bed to relax your body?
Some foods can support relaxation and the body's natural sleep process, helping you get a better night's rest.
1. Tart cherry smoothie for better sleep
Tart cherry juice is an excellent choice for nighttime relaxation as it is a natural source of melatonin (the hormone involved in regulating sleep), magnesium, and antioxidants like anthocyanins, which can help reduce inflammation and certain sleep-disrupting issues. A 2025 study showed that tart cherry juice is associated with longer sleep duration, improved sleep efficiency, making it easier to fall asleep, sleeping better, and reducing inflammation.
Tart cherry juice is quite sour, so try blending frozen tart cherries with banana (providing magnesium and tryptophan, both linked to sleep support), chia seeds, milk, and a bit of ice.
2. Walnuts
Walnuts are rich in omega-3 fatty acids that can promote sleep and relaxation by helping to reduce inflammation and supporting melatonin regulation. Research also indicates a link between omega-3 supplementation and better sleep: a 2024 review found that higher omega-3 consumption was associated with improved sleep efficiency.
3. Oatmeal
Oats are one of the best sources of soluble fiber, which helps nourish beneficial gut bacteria.
A 2022 study showed that the positive impact of fiber on the gut microbiome could be linked to better sleep and fewer sleep disorder symptoms. Fiber also helps prevent sudden blood sugar spikes and crashes, which can affect evening relaxation.
Additionally, a warm bowl of oatmeal in the evening can provide a cozy and comfortable feeling.
4. Turkey and whole-grain crackers
The tryptophan in turkey is associated with improved sleep quality. Combining nitrate-free or minimally processed cold turkey with fiber-rich whole-grain crackers can enhance this snack's sleep-supporting potential by helping stabilize blood sugar levels and creating a sense of 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. Additionally, chia pudding can be made in advance and usually has a mild sweetness, making it a great option to satisfy sweet cravings while helping you unwind after dinner.
6. Kiwi
Rich in fiber and melatonin, kiwi can be an effective choice for relaxation before bed. A 2023 study found that elite athletes who ate kiwi before bedtime had longer total sleep time, improved sleep quality, and fewer middle-of-the-night 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, supporting the function of brain receptors involved in sleep, and may help improve conditions that interfere with sleep, such as restless leg 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 easier.