What to Eat Before Bed: Best Foods for Better Sleep & Overnight Recovery
Your night-time snack can make or break your rest. Discover the best foods to eat before bed to support deeper sleep and better recovery.
A restful night doesn’t start when your head hits the pillow; it begins with what you eat in the hours leading up to it. The right foods can help regulate your body’s natural sleep hormones, stabilise blood sugar, and even aid overnight muscle repair.
Whether you’re winding down after a long day or recovering from a tough workout, knowing what to eat before bed can help you sleep deeper and wake up more energised.
Why Food Affects Sleep More Than You Think
Sleep isn’t just about avoiding screens and caffeine. It’s also driven by your body's circadian rhythm, which is heavily influenced by nutrition. Eating certain foods in the evening can support the production of melatonin and serotonin—the hormones that control sleep cycles and mood.
But not all evening snacks are created equal.
The best food for sleep is:
High in tryptophan (an amino acid needed to make melatonin and serotonin)
Low in sugar to avoid blood sugar spikes and crashes
Easy to digest to avoid disrupting sleep with discomfort
Rich in protein to support overnight muscle recovery
What to Eat Before Bed: 7 Foods That Support Sleep and Recovery
Greek Yoghurt with Chia or Flaxseeds
High in casein protein and naturally rich in calcium (which helps convert tryptophan into melatonin), this combo is perfect for muscle repair and better sleep quality.
Roam Protein Bites
Roam’s grass-fed beef bites offer a clean, high-protein option that’s easy on digestion and naturally rich in tryptophan, iron, and B12 - nutrients that promote both physical recovery and calm. Also, zero sugar, no seed oils or preservatives make them ideal before bed for steady overnight support.
Turkey Slices with Oatcakes
Turkey is a well-known source of tryptophan. Pair with a complex carb like oatcakes to help shuttle the amino acid into the brain where it’s needed to trigger melatonin production.
Banana with Nut Butter
A blend of magnesium, potassium, and healthy fats that help relax muscles and regulate blood pressure. Just be sure to stick to a small portion to avoid sugar overload.
Cottage Cheese with Berries
Slow-digesting protein and natural melatonin from tart cherries or raspberries make this a great pre-bedtime pairing.
Hard-Boiled Egg + Half an Avocado
A protein and healthy fat duo that’s satisfying without being too heavy. The choline in eggs also supports brain and sleep function.
Warm Bone Broth with Turmeric or Ginger
Not only comforting, but rich in glycine—an amino acid shown to improve sleep quality and lower core body temperature.
What to Avoid Before Sleep
To support deep rest, try to avoid these common evening food choices:
Sugary snacks – disrupt blood sugar and cause wake-ups
Heavy, fatty meals – slow digestion and raise body temp
Alcohol – may help you fall asleep, but disrupts deep sleep cycles
Caffeinated chocolate or protein bars – even small doses of caffeine can interfere with melatonin
Why Roam Makes Sense for Night-Time Recovery
If you want to snack before bed without sabotaging your sleep, Roam’s clean, no-sugar protein snacks are a game changer.
✅ Made from 100% grass-fed beef, they offer:
✅ Naturally occurring tryptophan and iron
✅ No added sugar or artificial ingredients
✅ High-quality protein to support overnight muscle recovery
✅ Light enough to digest easily before rest
Ideal for athletes, shift workers, or anyone focused on recovery and better rest.
Final Word: Sleep Starts with What You Eat
The best food for sleep doesn’t come in a capsule; it’s found in real, whole foods that support your body’s natural rhythms.
By choosing protein-rich, clean snacks before bed, you can help your brain wind down, support recovery, and wake up refreshed.