Can I drink orange juice before bed?

Orange is high in sugar and an acidic fruit, so it may cause others to stay awake for longer, or suffer from acid reflux.

Does warm milk help you sleep?

Both milk and warm drinks have elements that can help relaxation and enhance melatonin production. However, there is no concrete proof that warming milk enhances its benefits.

Are supplements better than food for melatonin, magnesium, etc?

Supplements often have a higher volume of sleep-boosting benefits and vitamins than a meal can. However, a healthy diet is still important to overall sleep and health.

The Best Foods and Drinks to Have Before Bed for a Better Night’s Sleep

If you're keen on changing your diet to improve your sleep, it is important to know key nutritional terms to look for, including:

Melatonin - a hormone that prompts your body to fall asleep and helps regulate your sleep schedule
Magnesium - calms the nervous system, relaxes the muscles, helping us to fall asleep. Magnesium also helps minimise twitching and other disturbances that cause us to wake up mid-sleep
Serotonin - promotes an elevated, more relaxed mood crucial for peaceful sleep
Omega-3 - regulates serotonin levels and magnesium production
Tryptophan - shapes the transmission of melatonin and serotonin, as well as improving the quality of deeper, non-rapid eye movement (NREM) sleep

Drinking water is essential to maintain a healthy lifestyle and give your body - which is 60% water itself - the essential hydration it requires to function. This doesn't stop at bedtime either.

According to The Sleep Foundation, water can help improve the quality of your sleep. The hydration can keep your temperature consistent and prevent headaches, as well as promoting the relaxation required to fall asleep.

Fruit juice and smoothies are typically regarded as a daytime drink to be consumed in the sunshine, but fruit has been consistently cited as a natural sleep-boosting tool. Many of them contain the hormone melatonin, which is your body and brain's way of communicating when it is time for bed. These include:

bananas
apples
kiwis
grapes

More tart fruit juices, cherry juice in particular, are rich in antioxidants, which boost the quality of sleep overall and minimise disruption. Cherry juice also contains tryptophan, which is known to promote the release of melatonin.

Milk is widely consumed throughout the world, especially cow's milk, due to its natural benefits - and better sleep is certainly one of them. Milk's protein and magnesium in particular aid muscle growth and repair during rest, and manage energy levels, keeping your circadian rhythms regular and helping you to switch off at bedtime.

Warm milk is a popular option for those who can't sleep, and while there is no proof that warmer milk increases its existing benefits, hot drinks overall have scientific backing.

Hot drinks have been consistently linked to helping the body drift off into sleep quicker than it would without. Examples of hot drinks linked to this effect include:

decaffeinated coffee (NOT caffeinated coffee(
chamomile and herbal tea
hot chocolate
warm milk

Oily fish - referring to fish like salmon, sardines, and tuna - are high in omega-3 fatty acids, which are linked to improved sleep in both quality and duration. Omega-3 is also beneficial for cardiac and brain function, which are essential in keeping a healthy sleep routine.

Have you struggled to keep your eyes open after Christmas dinner? Well, it's not just because of overeating - turkey can actually make you sleepy. The poultry's high tryptophan levels mean that they promote relaxation, and even drowsiness for some - especially if consumed in large portions.

Nuts vary in type and health benefits, but a large number of them have been linked to better sleep, including:

peanuts - high in serotonin and melatonin
pistachios - rich in melatonin (especially when roasted)
almonds - muscle-relaxing and blood sugar-regulating due to magnesium
walnuts - contains omega-3 fatty acids

As explained above regarding drinks, milk and fruit have high levels of magnesium, protein, and countless other health benefits relating to sleep. Consuming non-acidic fruit (especially the examples listed under juice) as a pre-bed snack is a great choice for improving your sleep, which is also the same for dairy-based foods, such as:

yogurt
ice cream
butter
cereal (with milk)
cheese

The Myza Editorial Team

The Myza Editorial Team works together to create and curate The Sleep Journal, a series of blog posts designed to help our customers with frequently asked questions and curiosities regarding everything in the world of sleep, from sleeping positions to skin and hair care. We also provide regular shopping guides, interviews, and reviews to provide insight into our hand-picked brand collaborations and the benefits they have to offer.