What to Eat Before Bed: Best and Worst Foods for Quality Sleep

According to Israeli dietitian Dr. Maya Rosman, evening food choices can impact sleep quality and hunger levels the following day. “Lack of sleep disrupts appetite regulation and increases the hunger hormone, which leads to stronger cravings for sweets and carbs the next day.” She therefore recommends making smart dietary choices before bedtime to help prevent overeating the next day.

What should you avoid eating at night?
Dr. Rosman lists several foods that can disrupt sleep or leave you feeling more tired in the morning:

• Heavy meals strain the digestive system and impair sleep.

• Sugar and fast-digesting carbs cause a quick energy spike but destabilize blood sugar levels.

• Caffeine found in black tea, chocolate, and energy drinks, can interfere with falling asleep.

• Alcohol, though it may seem relaxing, actually disrupts sleep cycles and can lead to increased fatigue the next day.

If you’re hungry before bed, she suggests opting for a small, calming snack that promotes restful sleep:

• A yogurt with fruit offers both protein and natural sugars.

• A handful of almonds or walnuts, rich in magnesium, can help relax your muscles.

• A hard-boiled egg with avocado or some soft cheese with tahini can also support the production of hormones that encourage deeper sleep.

“Don’t go to bed on an empty stomach because nighttime hunger can lead to waking up and trouble falling asleep. If you’re feeling hungry, choose something light and soothing to help you ease into a deep, quality sleep”.