10 Best Foods to Eat Before Bed

It has been stated that one must eat, ideally, at least 3 hours before going to bed. But, although sweet and delicious foods are what come to mind at this time of the day, there are certain foods that will be better for you, for your stomach, and for a nice night of sleep.

1. Milk:

A glass of warm milk isn’t only good for helping you going to bed because it makes you feel cozy, but also, because of its chemical composition which helps you produce serotonin, a substance that makes you feel good and helps you sleep.

2. Whole grain crackers with cream cheese:

Again, their chemical composition will help you drift away. Cheese contains tryptophan which helps produce serotonin. And crackers are carbs, which will help tryptophan’s use easier for your brain.

3. Rice:

Although it might not be the best for weight loss, eating rice at night will boost tryptophan and melatonin levels (melatonin is usually produced when your brain senses there is no light outside, thus, it must be night time).

4. Ham and cheese rolls:

Protein, again will adjust tryptophan levels in your body, while you’re saving some calories. Cheese has another plus, as well, it contains casein, which will boost your metabolism the following day.

5. Cherries:

They are packed with antioxidants and melatonin. You can have them whole, or make some juice and relax before going to bed.

6. Nuts:

They are great for your fitness and rich in melatonin. Stick to a handful or ¼ of a cup.

7. Toast and natural peanut butter:

1 tablespoon of natural, sugar free, peanut butter contains not only melatonin but magnesium also. And it goes perfectly with a toast, if whole grain, better.

8. Cup of tea:

A nice hot cup of most teas will help you drift away easily; just make sure they’re caffeine free. You can also have ¼ of a cup of nuts or some dehydrated fruits to go with it.

9. Cup of soup:

A warm plate of soup will not only calm your stomach, but yourself as well. If it has some protein it will be even better, like chicken, for example.

10. Yogurt:

Dairies will always be great for bedtime because they contain protein, which helps your brain produce all the substances it needs to turn off. You could add some fresh fruit such as cherries to complete a nice nighttime snack.


When it comes to eating at night, mostly when you’ve already had dinner, the most important thing is to know your body and how it reacts to different types of foods, and also coordinating that with your personal health or fitness goals.