The Best Foods to Eat at Night for Better Sleep

How simple science-backed food choices can help support your family’s sleep.

We all know how important sleep is for our well-being, but did you know that the foods we eat can influence how well we sleep?

In fact, some foods are more than just tasty - they can act as natural sleep aids, supporting your body’s natural rhythm and helping you wind down after a busy day.

At Somni Sleep, we believe that creating the perfect sleep environment isn’t just about the right light or sound, but also about choosing foods that nourish your body and help support sleep. Here’s a closer look at the best foods to eat in the evening that can help support better sleep for you and your family.

How Food Affects Sleep

The body’s ability to sleep is guided by internal systems like our circadian rhythm and the hormones that regulate it, such as serotonin and melatonin. Certain foods help support these processes by providing nutrients your body needs to produce these important sleep-regulating hormones.

• Serotonin helps calm the brain and prepare the body for rest.
• Melatonin signals when it’s time for bed.

To help produce these hormones, our bodies need:

• Tryptophan (found in foods like chicken)
• Complex carbohydrates (like pasta, to help tryptophan reach the brain)
• Magnesium, calcium, vitamin D, and potassium (to support your body’s ability to relax)

Including the right foods at the right time can help promote a more restful night’s sleep.

Real Foods That Support Sleep

Here are a few foods that are easy to add to your evening routine and help support sleep:

Pasta (dinner)
Complex carbs like pasta help tryptophan reach the brain, supporting serotonin production. A comforting meal to wind down after a busy day.

Sweet Potato (dinner)
Rich in magnesium and potassium, sweet potatoes help relax muscles and calm the nervous system—perfect for a restful night.

Chicken (dinner)
Chicken is rich in tryptophan, which supports serotonin and melatonin production, helping you feel calm and ready to sleep.

Salmon (dinner)
Packed with omega-3s and vitamin D, salmon can support serotonin regulation and melatonin production, helping you sleep better.

Brown Rice (dinner)
Slow-release carbs, like brown rice, help stabilise blood sugar levels and support your body’s natural ability to relax.

Oats (dinner or snack)
Oats contain natural melatonin and provide complex carbs that help steady your blood sugar and promote relaxation.

Greek Yoghurt (evening snack)
Greek yoghurt is a great source of calcium, which helps convert tryptophan into melatonin, a hormone that helps regulate sleep.

Kiwi Fruit (evening snack)
Studies suggest that eating kiwi before bed may help improve sleep quality and duration, as it supports serotonin production.

Chamomile Tea (bedtime ritual)
Chamomile tea is well known for its calming effects. It contains apigenin, an antioxidant that binds to calming brain receptors, helping promote relaxation.

When and How to Eat for Better Sleep

You don’t need to overhaul your entire diet to improve your sleep - simple adjustments can make a big difference.

Here’s how to set yourself and your family up for success:

• Eat dinner 2–3 hours before bed to give your body time to digest. I usually feed my boys as soon as we get home from daycare.
  
• Include complex carbs and calming nutrients (like tryptophan, magnesium, and calcium) in your evening meals. Pasta is a fave, but I always opt for a light sauce - nothing too heavy.
• If you feel hungry before bed, enjoy a light snack, like oats or yoghurt, to avoid waking up hungry.
• Avoid heavy, greasy, or sugary foods late at night, as they may make it harder to sleep. And if you do happen to overindulge, have a calming small cup of tea to help sooth your stomach. 

Creating a Sleep Supportive Evening Routine

Creating a bedtime routine that includes the right foods can be one of the simplest natural sleep aid remedies you can try. With a little planning, you can easily incorporate sleep-supporting foods into your family’s evening meals. These small changes could help you and your family wind down and rest better, night after night.

Better sleep doesn’t start with just a dark room and quiet sounds - it starts with a nurturing routine, both for the body and mind.

Start small.

Stay consistent.

Let nourishing foods support your sleep.

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