The 3 Best Foods and Drinks to Have Before Bed

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Almonds are a type of tree nut with many health benefits.

They’re an excellent source of many nutrients, as 1 ounce (28 grams) of the dry roasted nuts contains 18% of an adult’s daily needs for phosphorus and 23% for riboflavin (7Trusted Source, 8Trusted Source, 9Trusted Source).

An ounce also provides 25% of the daily manganese needs for men and 31% of the daily manganese needs for women (10Trusted Source).

Eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their healthy monounsaturated fats, fiber, and antioxidants.

Antioxidants may protect your cells from harmful inflammation that can lead to these chronic diseases (11Trusted Source, 12Trusted Source).

It’s been claimed that almonds may help boost sleep quality as well. This is because almonds, along with several other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep (13Trusted Source).

Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia (6Trusted Source, 14Trusted Source, 15Trusted Source).Magnesium’s role in promoting sleep is thought to be related to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep (6Trusted Source, 15Trusted Source).

Yet, despite this, research on almonds and sleep is sparse.

One study examined the effects of feeding rats 400 milligrams (mg) of almond extract. It found that the rats slept longer and more deeply than they did without consuming almond extract (16).

The potential sleep-related effects of almonds are promising, but more extensive human studies are needed.

If you want to eat almonds before bed to determine if they affect your sleep quality, a 1-ounce (28-gram) serving, or about a handful, should be adequate.

It’s high in protein, with roasted turkey providing almost 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite (17Trusted Source, 18).

Additionally, turkey is a modest source of a few vitamins and minerals, such as riboflavin and phosphorus. It’s an excellent source of selenium, with a 3-ounce serving providing 56% of the Daily Value (DV) (19Trusted Source).

Turkey has a few properties that explain why some people become tired after eating it or think it encourages sleepiness. Most notably, it contains the amino acid tryptophan, which increases the production of melatonin (20Trusted Source, 21).

The protein in turkey may also contribute to its ability to promote tiredness. There’s evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night (22Trusted Source).

More research is necessary to confirm turkey’s potential role in improving sleep.

Chamomile tea is a popular herbal tea that may offer a variety of health benefits.

It’s well known for its flavones. Flavones are a class of antioxidants that reduce the inflammation that often leads to chronic diseases, such as cancer and heart disease (23Trusted Source).

There’s also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression, and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality (23Trusted Source, 24Trusted Source, 25).

Specifically, chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia (23Trusted Source, 26Trusted Source).

One 2011 study in 34 adults found those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced less nighttime wakening compared to those who didn’t consume the extract (27Trusted Source).

Another study found that women who drank chamomile tea for 2 weeks reported improved sleep quality compared to non-tea drinkers.

Those who drank chamomile tea also had fewer symptoms of depression, which is commonly associated with sleep problems (28Trusted Source).

Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep.

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