You’ve cut back on screen time, turned your bedroom into a cave, and even started winding down with breathwork—but deep, uninterrupted sleep still feels out of reach. The missing link? It might be on your plate. If you’ve been wondering what to eat for sleep, the answer starts with choosing foods that send your body the right signals for rest and recovery.

 

What you eat directly impacts how well you sleep. Your body’s ability to fall asleep, stay asleep, and feel rested in the morning is deeply tied to the nutrients—or lack thereof—fueling your system. Let’s break down the worst and best foods for sleep, the role of key nutrients, and how CURED’s plant-powered supplements can elevate your nighttime routine from restless to restorative.

 

 

The Worst Foods for Sleep (A.K.A. What Not to Eat Before Bed)

You may be unknowingly sabotaging your sleep with your evening snack—or your dinner. Here’s what to avoid:

 

1. High-Sugar Foods

Desserts and sugary drinks might satisfy your sweet tooth, but they spike blood sugar and insulin levels right before bed, leading to energy crashes, nighttime wake-ups, and restlessness. A 2017 study found that diets high in sugar were associated with lighter, less restorative sleep and more frequent awakenings.

 

2. Processed or Fatty Foods

Greasy or processed foods (think pizza, fast food, or heavy meals) can trigger indigestion, bloating, and discomfort that disrupt your body’s natural ability to wind down. Your digestive system has to work overtime—which is the opposite of what to eat for sleep success.

 

3. Caffeine and Alcohol

You already know caffeine is a no-go, but alcohol can be just as problematic. While it may initially make you feel sleepy, alcohol interferes with REM sleep and disrupts your body’s natural circadian rhythm. Plus, it can cause dehydration, late-night wakeups, and poor sleep quality overall.

 

The Best Foods to Support Sleep

Instead of processed snacks and sugary drinks, try foods that naturally support your body’s sleep cycles. These foods are rich in sleep-friendly nutrients like magnesium, tryptophan, melatonin, and antioxidants—and are exactly what to eat for sleep when you want to rest easy.

 

1. Magnesium-Rich Foods

Magnesium helps relax the nervous system and regulates melatonin production. Low levels of magnesium are linked to insomnia and nighttime awakenings.

 

Best sources:

• Leafy greens (spinach, swiss chard)
• Almonds and cashews
• Pumpkin seeds
• Avocados
• Dark chocolate (in moderation!)

 

2. Tryptophan-Containing Foods

Tryptophan is an amino acid that the body converts into serotonin and melatonin—both essential for sleep regulation.

 

Best sources:

• Turkey
• Eggs
• Dairy (yogurt or cottage cheese)
• Tofu and tempeh
• Oats

 

3. Melatonin-Rich Foods

Melatonin is the body’s internal signal that it’s time for sleep. Consuming foods that contain melatonin can help support your natural rhythm and are among the most effective answers to what to eat for sleep.

 

Best sources:

• Tart cherries (or cherry juice)
• Walnuts
• Tomatoes
• Bananas

 

4. Carbohydrates (Yes, Really!)

Complex carbs like sweet potatoes or quinoa help the body absorb tryptophan more effectively. Just don’t overdo it—balance is key when deciding what to eat for sleep and staying asleep.

 

 

Functional Mushrooms and Adaptogens: Sleep Support from Nature

Beyond vitamins and minerals, natural compounds like functional mushrooms and adaptogens can powerfully support rest and relaxation.

 

Reishi Mushroom

Known as the “Mushroom of Immortality,” Reishi has been used in Eastern medicine for centuries to support sleep, ease tension, and promote full-body relaxation. It calms the nervous system and helps your body transition from stress mode to rest mode. If you’re thinking about what to eat for sleep alongside supplements, Reishi makes a perfect partner.

 

You’ll find Reishi in CURED Zen and Serenity Gummies—two of our most popular sleep-enhancing formulas.

 

Ashwagandha

This adaptogenic herb helps lower cortisol levels and balance the body’s stress response. When stress hormones are high, sleep suffers. Ashwagandha helps bring your body back to baseline so it can rest, recover, and reset.

 

Zen combines Ashwagandha with Reishi, Magnesium, and calming botanicals to help you let go of the day and ease into rest.

 

How to Create an Evening Routine That Nourishes Body and Mind

Here’s how to turn this science into something simple and effective—a nighttime routine that sets you up for success.

 

Step 1: Eat Dinner 2–3 Hours Before Bed

Choose what to eat for sleep wisely: a bowl of quinoa with roasted veggies and turkey, or salmon with a side of sautéed spinach and sweet potato.

 

Step 2: Opt for a Calming Nightcap

Skip the wine. Try a magnesium-rich tart cherry mocktail, or a small bowl of Greek yogurt with walnuts and cinnamon.

 

Step 3: Take Your Supplements

For full-body relaxation and restorative sleep, reach for:

• CBN Night Caps: Featuring CBN + CBD, these capsules support deeper, longer sleep without grogginess.
• Zen: A melatonin- and THC-free formula with Reishi, Ashwagandha, and Magnesium to help calm your system and prepare for rest.

 

Step 4: Unplug and Unwind

Put your phone away, dim the lights, and journal or read for 15 minutes to signal to your body that it’s time to slow down.

 

You don’t need to overhaul your entire lifestyle to get better sleep—but your evening meal and wind-down habits matter more than you think. So, ditch the sugar, skip the booze, and focus on what to eat for sleep—whole foods, calming nutrients, and science-backed supplements like Zen, Serenity Gummies, and CBN Night Caps to create a nighttime routine that actually works.

 

When you nourish your body the right way, sleep becomes something you don’t have to chase—it happens naturally. Ready to sleep deeper tonight?