Struggling to sleep? The foods and drinks that could help – and what to avoid

For something that's crucial to our physical and mental function, sleep can be difficult to get. The harder you try, the more elusive it is.

If you feel like you're only getting a good night's sleep half the time, congratulations, you're in good company. A 2025 study found that the average adult gets about three decent nights of rest a week., external

But have we got all our tactics right?

There's a solid chance that you could support restful nights with what you eat and drink.

Tryptophan is an essential amino acid that you can only get from food. It's thought to influence sleep, as it plays a role in producing serotonin and melatonin (chemicals that help regulate sleep).

Happily, it's found in everyday ingredients like poultry and eggs.

Some research suggests combining tryptophan-rich foods with carbohydrates may help the body absorb it more effectively, external, though more studies are needed.

Milk and yoghurt both contain modest amounts of tryptophan, so while we might think to combine it with cereal or oats for breakfast – the combination of protein and carbs might actually help you to sleep.

Bananas and peanut butter also contain tryptophan (although in smaller amounts). So if you fancy a sleepy snack, a small slice of wholegrain toast topped with either (or both) could be beneficial.

Tryptophan aside, there's some evidence, external that eating two kiwis an hour before going to bed could improve sleep.

They're high in serotonin, vitamin C, polyphenols, folate and B vitamins and when combined, this is reported to have a sleep-improving effect.

It's worth noting the studies have been relatively small though, and that dietary serotonin doesn't directly affect levels in the brain.

Having a glass of warm milk before bed might be a cliché, but milk actually contains a small amount of melatonin, a hormone that helps you feel an urge to fall asleep. That said, the jury's out, external on whether it can actually impact our body's melatonin levels.

So-called 'sleepy teas' often contain chamomile, valerian and passionflower, which some people report help them to fall asleep.

Chamomile may help increase glycine, external (a nerve relaxant) in the body and some studies have shown it can improve sleep, external.

Evidence on valerian is mixed, with some studies showing benefits, external and others finding little effect., external

Passionflower, external may help ease stress and anxiety, which could lead to a better night's rest.

There have been numerous positive studies, external linking tart cherry juice to improved sleep, because the drink comes with tryptophan, melatonin and anthocyanins (which have antioxidant qualities).

Everyone responds differently to all these ingredients though, and studies on them have been small or focused on supplements as opposed to drinks. So while a carefully chosen pre-bed refreshment might be worth a try, don't be surprised if it has little impact.

On the subject of drinks, there is one certainty: you're definitely not going to sleep well if you keep needing to get up for the loo, or are dehydrated and thirsty.

So make sure you're drinking enough water during the day, and taper off before bedtime.

It's hardly surprising to see caffeine on the list of drinks to steer clear of. Too much can interfere with falling asleep, how long you sleep for and the quality of your sleep.

A review of recent research, external recommended those wanting a good night's sleep should stop drinking coffee around nine hours before bedtime.

Alcohol might help you fall asleep, but it also reduces time in REM sleep (a sleep stage that's important for mood, memory and learning), can cause us to wake during the night and snore.

The odd nightcap won't do you much harm, but if it becomes a habit it could lead to insomnia.

Sugar is also on the naughty step when it comes to sleep, with a study, external linking it to poor sleep quality.

If you're consuming a lot of sweet treats and sugary drinks close to bedtime, you're likely to get a sharp energy boost, which isn't ideal.

Spicy food is believed to be thermogenic, external (meaning it raises your body temperature, external) and may give you indigestion – both of which are bad news for sleep.

If you're looking to cool down, a warm bath or shower, external (around 40C) a few hours before bed might actually be the trick, as your body temperature drops after you get out, signalling sleep time.

Research, external shows that eating later and more often may affect your sleep and circadian rhythm. The study suggested an eating window of about 12 hours during the day, finishing a few hours before you plan to go to bed.

Another study, external has found that your sleep chronotype can determine whether you're a morning or an evening person, which can affect when you like to eat. 'Larks' almost always eat breakfast within half an hour of waking, whereas 'owls' are more likely to skip breakfast and eat late in the evenings.

Wherever you sit on that scale, getting into a routine that works for you is a good idea. Think about what and how much you eat and drink, and when, and you'll have the ingredients for a better night's sleep.

Originally published April 2019. Updated March 2026.

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