Top 29 Worst Foods To Eat Before Bed & Suggestions For Bedtime Snack

4. Milk:

Unlike the worst foods to eat before bed I mentioned above, milk is among the best! In fact, almost everyone knows that drinking a glass of warm milk will help to “slow down” sleep troubles. That is because drinking milk before bedtime will actuallyspeed up the falling asleep process. Tryptophan is the ingredient contained in milk which mainly helps you sleep better and deeper.
Tryptophan is a powerful amino acid which can promote sleep. The human body cannot produce tryptophan on its own. Therefore, the only way to get this ingredient is consuming it through eating foods. Tryptophan can help your body create niacin – aB level vitamin which is crucial for creating serotonin. Our body will use serotonin as a “catalyst” for night’s sleep. You can also try other foods to get tryptophan, such as pumpkin seeds, peanuts, and bananas.

5. Cherries:

worst foods to eat before bed - cherries

In order to fall asleep faster and geta deep sleep, you need to help your body producea proper amount of melatonin. According toresearchers, cherries are among the   single melatoninnatural food sources.
Getting increased melatonin levels inside the body will help to regulate the sleep patterns and control our body's internal clock. There is also a problem with cherries: they are just in season for 2 months a year, so it is hard for you to find fresh cherries to consume regularly. During the time period when this fruit are out of season, you can use dried cherries or cherry juice to make great substitutes.
In brief, if you want to make use of the power of cherries towards your sleep. You should consume them as a snack an hour before going to bed. Cherries will not only help you sleep better, but this fruitis also very rich in vitamin C. Last but not least, they are very tasty, so it will be totally not a challenge for you to enjoy them.

6. Toast:

worst foods to eat before bed - toast

Do you want to burn more energy because you have too much before bedtime? Do you want to stop the problem fast? The answer must be “yes”. I recommend you to eat toast! This food could be the perfectsolutionfor you right now. Consuming a lot of foods which containa high level of carbohydrates will lead to a spike in your blood sugar levels. When the blood sugar levels increase,the body will produce insulin in order to reduce them.
When the body produces this substance, it will lead tosleepiness. Another wonderful effect of insulin is that it triggers the tryptophan and serotoninreleases insidethe body, making you feel relaxed. Toast is not only good for breakfast, it is also a great snack before bedtime. Therefore, it totally does not belong to the list of the worst foods to eat before bed you need to avoid.

7. Bananas:

worst foods to eat before bed - banana

If bananas are not already your favorite food, then you should rethink about it because it will be very good if you add this amazing fruit into your daily diet. Normally,people do notconsider bananas as a food whichsupports the sleep. However, there is a truth that they are among the best choice for anyone who wants to sleep better at night.
In order to fall asleep quickly, you should keep your body and your mind relaxed.For relaxation,you need to relieve all your muscles’ tension which has been created and developedthroughout the day. At this point, banana is the solution for you! Banana is a great source of magnesium and potassium which are both natural muscle relaxants.

III. Example Meals That Are Good For Sleep:

Here are some example meals for you if you are confused how to prepare healthy meals for bedtime which bring about a lot of health benefit instead of triggering negative health issues.

1. Grilled Peppers And Lentil Salad:

Grilled Peppers And Lentil Salad

The first thing I mentioned here in this section is grilled peppers and lentil salad. This dish is totally not among the worst foods to eat before bed that we discussed above. Though they are small, tiny, these members of the legume family can bring about a lot of amazing health benefits that you even may not think about. In addition to acting as an excellent source of tryptophan, lentil isjam-packed with fiber, helping your digestion and lowering cholesterol. You can enjoy lentils on a salad or in a soup; then get ready to get agood night’s sleep.


  • 1 teaspoon fennel pollen
  • 3 tablespoons extra-virgin olive oil
  • 1/4 cup chopped pitted kalamata olives
  • 1/3 cup fresh lime juice
  • 1/3 cup cilantro leaves
  • 1/2 cup chopped green onions
  • 2/3 cup chopped plum tomato
  • 1 bay leaf
  • 1 small onion, peeled and halved
  • 1 1/2 cups dried lentils (about 3/4 pound)
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 1/8 teaspoons salt, divided
  • Cooking spray
  • 1 yellow bell pepper, quartered and seeded
  • 1 green bell pepper, quartered and seeded
  • 1 red bell pepper, quartered and seeded

2. Black Bean Soup With Lime And Chorizo:

Black Bean Soup With Lime And Chorizo

A cup of cookedpinto, kidney, lima, navy, or black beans will provide half of your suggested daily tryptophan consumption. Beans are also an excellent source of fiber and protein to keep you full throughout the night. You can try a combination of the kinds of beans you like in chili and soup.


  • 1/4 cup chopped fresh cilantro
  • 1/4 cup reduced-fat sour cream
  • 1 tablespoon fresh lime juice
  • 2 (15-ounce) cans unsalted black beans, rinsed, drained, and coarsely mashed
  • 2 cups unsalted chicken stock (such as Swanson)
  • 1/4 teaspoon salt
  • 1/2 teaspoon chipotle chile powder
  • 1 teaspoon ground cumin
  • 2 teaspoons minced garlic
  • 2 teaspoons chopped fresh oregano
  • 1 cup chopped red bell pepper
  • 1 cup chopped onion
  • 3 ounces Spanish chorizo, quartered lengthwise and cut into 1/2-inch pieces
  • 2 teaspoons olive oil, divided

3. Quick Parsley – Spinach Salad:

Quick Parsley – Spinach Salad

This “power-house” vegetable provide a long list of nutrients, such as sleep-promoting tryptophan. Spinach is a great source of vitamin B6, which plays double-duty to aid tryptophan to work magically. You can blend spinach into a smoothie,  use fresh spinach to make dinner salads, sautéed, whole-grain dishes, and served alongside a protein.


  • 3 tablespoons chopped pistachios
  • 1 cup fresh flat-leaf parsley leaves
  • 5 cups baby spinach leaves
  • 1/4 teaspoon Dijon mustard
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice

4. Dark Cherry Merlot Sauce Over Yogurt:

Dark Cherry Merlot Sauce Over Yogurt

Tart cherry is among the few foods which naturally contain melatonin, and new researches have shown that drinking tart cherry juice before bedtimecan help to improve the sleep’s duration and quality. You can look for great ways by incorporating tart cherries, including cherry juice or dried frozen cherriesinto your pre-bed snack or dinner meal.


  • 2 cups vanilla fat-free frozen yogurt
  • 1/8 teaspoon salt
  • 1 teaspoon fresh lemon juice
  • 2 tablespoons brown sugar
  • 1 cup merlot
  • 2 cups unsweetened frozen pitted dark sweet cherries, thawed

5. Barbecue Salmon And Snap Pea Slaw:

Barbecue Salmon And Snap Pea Slaw

In contrast to the worst foods to eat before bed I mentioned above, barbecue salmon and snap pea slaw is one of the best! As if there were not already enough good health benefits for eating salmon, salmon along with snapper, tuna, halibut, and cod are all great sources of vitamin B6, which promotes the of sleep hormones. Plus, salmon is high in protein to help keep you full throughout the night.


  • 1/4 teaspoon kosher salt
  • 2 teaspoons rice vinegar
  • 1/4 cup very thinly vertically sliced shallots
  • 1/2 cup grated radishes
  • 2 cups  of sugar snap peas, thinly and trimmed sliced crosswise
  • Cooking spray
  • 4 (6-ounce) frozen or fresh sustainable salmon fillets, thawed
  • 1 teaspoon sambal oelek (ground fresh chile paste, such as Huy Fong)
  • 2 teaspoons dark brown sugar
  • 1 1/2 tablespoons ketchup
  • 2 tablespoons lower-sodium soy sauce
  • 2 tablespoons fresh lime juice
  • 1 (1/2-inch) piece fresh ginger, peeled
  • 3 garlic cloves, crushed
  • 2 tablespoons dark sesame oil, divided

6. Apple Walnut Kale Salad:

Example Meals That Are Good For Sleep

While all nuts have some tryptophan, walnuts and cashewstake the lead with the highest amounts. Walnut also contains melatonin to add even more power for your sleep-promoting buck. You can sprinkle nuts in a pasta dish, on a salad,or with roasted vegetables to add protein, flavor, and crunch.


  • 2 tablespoons toasted walnuts
  • 1 ounce crumbled blue cheese
  • 1/4 cup sliced red onion
  • 1/2 cup sliced celery
  • 1 cup sliced Granny Smith apple
  • 2 cups torn Swiss chard leaves
  • 4 cups torn kale leaves
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon brown sugar
  • 1/2 teaspoon kosher salt
  • 1 tablespoon walnut oil
  • 1 tablespoon cider vinegar

7. Fettuccine With Mint, Adamame, And Pecorino:

Fettuccine With Mint, Adamame, And Pecorino

Vegetarians do not need to worry that people just can take tryptophan from meats because soybeans can also naturally provide 100% of your daily value per cup. Besides containing a high level of this sleep-promoting amino acid, but they are also rich in calcium. Researchershave shown that adequate levels of calcium will lead to better night’s sleep. This beautiful, light pasta is a perfect dish for spring. Pecorino Romano cheese contributes to thesalty sauce. If you cannot find this ingredient, you can swap in Parmesan, which may cost a bit more but not too much. You can serve it with a veggie salad. In contrast to the worst foods to eat before bed I mentioned in the first part of this writing, this dish is among the best!


  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 3 tablespoons chopped fresh mint
  • 6 tablespoons grated fresh pecorino Romano cheese
  • 1 tablespoon unsalted butter
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon grated lemon rind
  • 1 cup frozen peas
  • 2 cups frozen shelled edamame (green soybeans)
  • 5 garlic cloves, thinly sliced
  • 2 medium onions, halved vertically and thinly sliced
  • 2 tablespoons extra-virgin olive oil
  • 8 ounces uncooked fettuccine

8. Date Milk Shake:

Date Milk Shake

Milk is a supporter who aids your sleep noticeably due to its tryptophan content, which raises serotonin and melatonin levels inside your body, both of which induce sleep. In addition, milk is a great source of calcium, and recent researches have discovered that the deficiency of calcium in your daily diet can lead to disturbed sleep patterns.


  • 1/8 teaspoon ground cinnamon
  • 1 tablespoon flaxseed meal
  • 2 cups vanilla fat-free ice cream
  • 3 pitted Medjool dates
  • 1/2 cup fat-free milk

All of the above worst foods to eat before bed are listed on the famous and prestigious lists. However, you cannot find the fullest list in anywhere else but, in my article. I have collected these foods for weeks, and now, I am glad to share them with anyone who wants to keep their body healthy whenever they go to bed and wake up in the next morning.

If you feel the worst foods to eat before bed I offer in this article are really useful for you, just feel free to leave all your comments/feedbacks at the end of this post. We appreciate your contribution and will respond all as soon as possible.

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