There’s so much emphasis on eating foods that provide lots of energy all day long, but it’s just as important to make good nutritional choices that support restful slumber at night. Those hours leading up to bedtime can help set the stage for a blissful night’s sleep, so we consulted nutrition experts about their own nighttime choices.

Nighttime Starts With Breakfast — Wait, Hear Us Out

Everything you’ve eaten during the day could have an impact on your sleep that night.

“We know that exercise during the day promotes better sleep, and, in a similar way, eating balanced meals throughout the day leads to fewer cravings and snacking,” said registered dietitian nutritionist (RDN) Emily Villaseca. “If you’re trying to squeeze in a meal at the end of the day, or find yourself mindlessly or uncontrollably snacking, I’d encourage you to look beyond those last couple of hours and see how your whole day of eating is impacting your sleep hygiene.”

After a day full of good choices, you arrive at dinnertime, where the goal is a balance of protein, vegetables, healthy fats and complex carbohydrates, said RDN Marissa Karp. If you choose turkey or fish, which are high in tryptophan, that might help with sleep later on, she said. “It’s an amino acid that promotes serotonin production and can help make you sleepy.”

When To Stop Eating Before Bed

Many experts suggest leaving at least a couple hours between the last time you eat and lights out. It’s a delicate balance, of course, because going to bed hungry could keep you up. Still, it’s smart to pay attention to timing and your body’s reactions.

“If you tend to eat close to bedtime and are having trouble falling asleep, try eating something about two hours before going to bed,” said RDN Chelsey Amer.

Cory Mygrant, RDN at WellTheory, said that when you’re eating can make as much of a difference as what you’re eating. “Human circadian biology plays a role in how we metabolize food,” she said. “Our insulin sensitivity follows a natural rhythm, being higher in the morning and decreasing at night as our metabolic processes slow down.”

“This means our bodies are more efficient at processing carbohydrates earlier in the day, making it beneficial to front-load food intake, especially if we are eating higher carbohydrate foods, and taper off as the evening progresses. Research suggests that finishing meals earlier can improve metabolic health and reduce inflammation.”

What To Eat Earlier Or Avoid Altogether For Better Sleep

What you chose to eat can make a big difference in the type of night you have.

“Eating a really sugary snack before bed might leave you dramatically hungry in the morning or up at night with a growling stomach,” Villaseca said. If you do love to have a sweet treat at night, you might want to have it earlier in the evening, said RDN Shelley Balls, nutritionist for Consumer Health Digest. “If I do have a dessert, I eat it with dinner or soon after, so it doesn’t spike my blood sugar levels as much compared to eating it alone later in the night.”

What you drink is just as important as what you eat. “Caffeine and alcohol both have the potential to interfere with sleep, and some sleep experts recommend no caffeine after noon,” said RDN Samantha Cochrane of The Ohio State University Wexner Medical Center. “Depending on how caffeine affects you, you may be OK with an afternoon pick-me-up, like a coffee, tea or soda, into the early afternoon, but remember that 400 milligrams per day is the highest recommended amount adults should consume.”

“Although some people think alcohol will help with sleep, avoid it before bed, as it interferes with sleep quality,” Cochrane said. Her view is echoed by Mygrant, who said, “I know a lot of people love to wind down with a glass of vino at night, but unfortunately, alcohol can mess with sleep quality more than you’d think.”

‘Here’s What I Eat At Bedtime’

“I do like to have a sweet treat many nights of the week,” Villaseca said. “Many times, that’s a handful of chocolate chips. Sometimes it’s apple slices with peanut butter. Recently, I’ve really enjoyed a glass of reduced-fat milk to go along with these options, because it adds protein to my chocolate chips and leaves me more satisfied than just the snack alone.”

“Lots of nights I’ll have a post-dinner sweet treat, but I keep the portion size small so that I don’t end up feeling uncomfortable or having blood sugar crashes later on,” Karp said. “I love having frozen fruit and chocolate chips.”

“As a mom of young kids, I eat dinner early, around 5:30 p.m., so I typically need a nighttime snack to avoid being over-hungry by bedtime,” Amer said. “My go-to snack is typically popcorn with pumpkin seeds. Popcorn is a whole grain rich in B vitamins, and pumpkin seeds are rich in magnesium. Both of these nutrients help support melatonin production, which is the sleep hormone that can help with rest and relaxation.”

“I love a yogurt bowl with fresh strawberries and bananas before bed,” said RD Stephanie Militano. “Yogurt is a great source of protein, and the fruit supplies fiber, vitamins and minerals to support overnight muscle repair. For fun, I add Nutella or chocolate chips.”

“My go-to snack is banana slices with almond butter and pumpkin seeds,” said RDN Maggie Michalczyk. “Bananas contain tryptophan, an amino acid that plays a role in the production of serotonin, a neurotransmitter that helps regulate mood and sleep. Plus, almond butter and pumpkin seeds are rich in magnesium, which helps to promote calmness and relaxation. The mix of carbs and healthy fat from the snack promotes falling asleep and staying asleep from a blood sugar standpoint.”

‘This Drink Sends Me Right To Sleep’

Warm drinks are another popular choice at bedtime. “I often rely on tea in the evening instead of a snack,” said registered dietitian (RD) Amy Shapiro, the lead nutritionist at ButcherBox. “I love lemon balm tea for its relaxing effects, but I try to stop drinking liquids an hour before bed to prevent middle-of-the-night bathroom breaks.”

RDN Sharon Palmer also likes to unwind with a warm bevvie. “I always have chamomile tea every night to help with sleep,” she said.

“I’m a big fan of ‘sleepy girl mocktails’ made with tart cherry juice, magnesium powder and a splash of sparkling water,” Mygrant said. “They help promote relaxation and melatonin production naturally.”

Michalczyk, who sometimes has a warm cup of tulsi ashwagandha tea, also likes that sleepy mocktail, but her recipe includes kombucha in place of sparkling water.

Magnesium is the ingredient of the hour at bedtime, according to many nutritionists. RDN Jennifer Scherer said that for her clients struggling with sleep, she recommends a small, calming drink before bed. Her favorite is a magnesium sleep latte, which can help support sleep quality. “It contains magnesium-rich almond milk, healthy fats from coconut oil and the adaptogenic properties of ashwagandha, so it helps reduce stress and promotes a feeling of relaxation,” she said.