What you eat and drink changes how you sleep. This collection covers meals, snacks, drinks and the questions people ask about supplements.
These guides are general information, not medical advice. Speak to a doctor or pharmacist before taking any supplement.
Meals and snacks
Timing and size matter. Read when to eat dinner, foods that help you sleep and foods to avoid before bed.
Drinks
What is in the cup counts. See how alcohol affects sleep, herbal teas for bedtime, how much water to drink before bed and caffeine.
Sugar and cravings
Short nights change appetite. Read how sugar affects sleep and how sleep affects appetite.
Supplements
Questions about supplements come up often. See what melatonin is and magnesium and sleep.
Food and drink at a glance
| Choice | Effect on sleep |
|---|---|
| A light dinner a few hours before bed | Usually sits well |
| A heavy or spicy late meal | Can disturb sleep |
| Alcohol near bedtime | May break up sleep later in the night |
| Caffeine late in the day | Can linger for hours |
| A warm caffeine-free drink | A calm, familiar habit |
An evening eating plan
- Finish dinner two to three hours before bed
- Keep portions moderate
- Skip caffeine after early afternoon
- Choose water or a warm caffeine-free drink in the evening
- If hungry, pick a small, simple snack
Keep in mind
- No single food fixes poor sleep
- Everyone reacts differently to food and drink
- Alcohol can make you drowsy but disturb the night
- Check with a doctor before using supplements
Questions readers ask
What should I eat before bed?
A small, light snack works for many people. This guide lists ideas.
Does a drink help me sleep?
It may feel that way, but alcohol often breaks up sleep later in the night.
Should I take melatonin or magnesium?
That is a question for a doctor or pharmacist. The melatonin guide and the magnesium guide give background only.