Is there anything worse than lying in bed with your stomach growling? You’re terrified to eat anything because you’ve always heard “you shouldn’t eat before bed.

It puts you in a trap. You’re hungry, which stops you from sleeping. But you believe eating at night will make you gain weight.

This stress creates a bad cycle of poor sleep. That cycle is what actually hinders weight loss.

The real secret to weight management is quality sleep, because sleep controls your hunger hormones. A small snack about 30-60 minutes before bed can help you sleep better.

The key is to keep the portion small, around 150-250 calories. Here are 14 of the best foods to eat before bed to help you sleep.

1. Almonds

Almonds are an ideal small snack to eat before bed. They are a fantastic source of the mineral magnesium, which is known to help relax your muscles and calm your nervous system.

It can make it much easier to fall asleep and stay asleep. Almonds also contain a small amount of the sleep hormone melatonin.

A small handful is the perfect portion size, providing healthy fats and fiber to keep you full without feeling heavy.

• Almonds provide magnesium to help quiet your mind.
• They are a natural source of melatonin.
• Stick to a 1-ounce portion, which is about 23 almonds.
• The healthy fats promote a feeling of fullness.

2. Walnuts

Walnuts are one of the best food sources of melatonin you can find. Eating a few walnuts can directly boost your body’s level of this sleep-regulating hormone.

They are also full of healthy omega-3 fatty acids. These fats can help your body create serotonin, a brain chemical that promotes relaxation and helps make melatonin.

Just a small handful is enough to get the benefits.

• Walnuts are a rare food source of melatonin.
• The omega-3s support serotonin production.
• A 1-ounce serving provides protein and healthy fat.
• They help you feel satisfied so you don’t wake up hungry.

3. Pumpkin Seeds

Do not overlook these small seeds. Pumpkin seeds are a true sleep-promoting powerhouse, packed with both magnesium and tryptophan.

Your body uses the amino acid tryptophan to create both serotonin for relaxation and melatonin for sleep.

The high magnesium content works with the tryptophan to help calm your body and mind. Just one or two tablespoons are all you need.

• Pumpkin seeds are loaded with tryptophan.
• They are an excellent source of magnesium for muscle relaxation.
• You can eat them plain or sprinkle them on a little yogurt.
• The healthy fats and protein prevent hunger.

4. Pistachios

Pistachios are another great nut to eat before bed. They stand out because they contain melatonin, magnesium, and Vitamin B6. This combination is perfect for sleep.

Your body must have Vitamin B6 to convert tryptophan into the sleep hormone melatonin. This makes pistachios a complete sleep-supporting snack.

A small handful of about 30 grams is a good serving.

• Pistachios contain melatonin, magnesium, and B6.
• Vitamin B6 is essential for making your body’s own melatonin.
• The protein and fiber help keep your blood sugar stable.
• Choose unsalted pistachios to avoid excess sodium before bed.

5. Chia Seeds

Chia seeds are tiny seeds that are very rich in the amino acid tryptophan. This, as you know, is the building block for serotonin and melatonin.

Because they absorb so much liquid, chia seeds are best prepared as a small, simple chia pudding.

It makes for a great low-sugar dessert that feels more substantial than it is. The fiber in chia seeds also helps you feel full and satisfied.

• Chia seeds are a great plant-based source of tryptophan.
• They are high in fiber, which prevents nighttime hunger.
• A small pudding made with 1-2 tablespoons of seeds is a perfect portion.
• The gel-like texture is easy to digest before bed.

6. Tart Cherries

Tart cherries, or unsweetened tart cherry juice, are perhaps the most famous sleep food. They are one of the most potent natural sources of melatonin.

Many studies have shown that consuming tart cherry juice can improve sleep quality and duration. It can even help people with insomnia fall asleep faster.

If you choose juice, make sure it is 100% juice with no added sugar.

• Tart cherries are one of the best natural sources of melatonin.
• Studies show they can increase sleep time and efficiency.
• A small 4 to 6-ounce glass of juice is a good portion.
• You can also eat a small handful of dried tart cherries.

7. Kiwi

This fuzzy green fruit is a surprising sleep superstar. Kiwis are high in Vitamin C and compounds like serotonin.

Serotonin is a brain chemical that helps regulate your sleep-wake cycle and can help you fall asleep.

One study found that people who ate two kiwis one hour before bed fell asleep faster and slept longer. They are light and refreshing, making them an easy snack.

• Kiwis contain serotonin, which helps regulate sleep.
• They are high in antioxidants and Vitamin C.
• One or two medium kiwis is a perfect serving size.
• They are a light, low-calorie snack.

8. Greek Yogurt

A small bowl of Greek yogurt is an excellent choice. It contains both calcium and tryptophan. Your brain uses calcium to help convert tryptophan into the sleep hormone melatonin.

Greek yogurt is also packed with protein, which keeps you feeling full all night. The probiotics are an added bonus for gut health, which is closely linked to good sleep.

• It provides the combination of tryptophan and calcium.
• The high protein content prevents nighttime hunger.
• Always choose plain, unsweetened yogurt to avoid sugar.
• A half-cup portion is all you need.

9. Cottage Cheese

Similar to Greek yogurt, cottage cheese is another fantastic dairy option. It is loaded with lean protein and the amino acid tryptophan.

The protein provides a slow, steady release of energy, which keeps your blood sugar stable while you sleep.

It prevents you from waking up in the middle of the night. It is a simple, satisfying snack that directly supports your sleep cycle.

• Cottage cheese is a great source of lean protein.
• It is high in tryptophan to help promote sleepiness.
• It helps keep blood sugar levels stable overnight.
• A half-cup portion is a perfect light snack.

10. Turkey

It is not just a holiday myth. Turkey is famous for making you sleepy because it is one of the best sources of tryptophan.

Eating a couple of slices before bed can genuinely help you feel more relaxed and ready for sleep.

The lean protein in turkey also helps you feel full and satisfied. Just be sure to choose high-quality deli meat without a lot of sodium or preservatives.

• Turkey is one of the most well-known sources of tryptophan.
• The lean protein promotes a feeling of fullness.
• Two or three slices is a perfect, light portion.
• It provides a direct building block for melatonin.

11. Eggs

An egg is a simple and effective bedtime snack. Eggs are one of the few foods that naturally contain melatonin. They also provide tryptophan and a good amount of protein, all in a small, low-calorie package.

A single hard-boiled egg is incredibly easy to prepare and grab when you feel hungry. It is just enough to satisfy you without making you feel uncomfortably full.

• Eggs are a natural source of the sleep hormone melatonin.
• They also contain tryptophan to support sleep.
• One hard-boiled egg is a simple, 70-calorie snack.
• The protein helps you stay full through the night.

12. Fatty Fish (Salmon/Tuna)

Fatty fish like salmon and tuna are great for sleep. They are high in healthy omega-3 fatty acids and Vitamin B6.

Your body needs both of these nutrients to produce serotonin and melatonin. You do not need to cook a full meal.

A small, 3-ounce portion of leftover salmon from dinner or half a can of tuna on a few whole-grain crackers is a perfect snack.

• Fatty fish provide omega-3s and Vitamin B6.
• These nutrients are essential for serotonin and melatonin production.
• A small 3-ounce portion is all you need.
• Studies have linked fish consumption to better sleep quality.

13. Oatmeal

A small, warm bowl of oatmeal is a comforting and smart snack. Oats are complex carbohydrates that can trigger a small insulin release.

This insulin helps tryptophan enter your brain more easily, where it can be used to make melatonin. Oats themselves are also a natural source of melatonin.

Its combination makes oatmeal a powerful sleep-promoting food.

• Oats are complex carbs that help tryptophan reach the brain.
• They are also a good natural source of melatonin.
• A small, half-cup serving (cooked) is a good portion.
• Choose plain oats and avoid sugary instant packets.

14. Chamomile Tea

While not a food, a warm cup of chamomile tea is the perfect zero-calorie way to end your day. Chamomile contains a specific antioxidant called apigenin.

This compound binds to receptors in your brain that can help reduce anxiety and initiate sleep.

It is a relaxing ritual that signals to your body that it is time to wind down. Just make sure it is a caffeine-free herbal tea.

• Chamomile tea is naturally caffeine-free.
• It contains the antioxidant apigenin, which promotes sleepiness.
• It is a zero-calorie option, so it will not impact weight.
• The warm liquid itself is calming and relaxing.