It’s possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to give warm milk a try, simply choose your favorite milk and bring it to a low simmer on the stove for a couple of minutes, as previously noted. Here Brianna Elliot, RD, HealthLine.com, reflects on several foods and drinks to have before bed, medically reviewed by Kathy W. Warwick, RD, CDE:

“Getting good sleep is incredibly important for your overall health.

It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system (1, 2Trusted Source, 3).

It’s generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough (4Trusted Source, 5Trusted Source).

There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties (6Trusted Source).

Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.

Almonds

Almonds are a type of tree nut with many health benefits.

They’re an excellent source of many nutrients, as 1 ounce (28 grams) of the dry roasted nuts contains 18% of an adult’s daily needs for phosphorus and 23% for riboflavin (7Trusted Source, 8, 9).

An ounce also provides 25% of the daily manganese needs for men and 31% of the daily manganese needs for women (10).

Eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their healthy monounsaturated fats, fiber, and antioxidants.

Antioxidants may protect your cells from harmful inflammation that can lead to these chronic diseases (11Trusted Source, 12Trusted Source).

It’s been claimed that almonds may help boost sleep quality as well. This is because almonds, along with several other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep (13Trusted Source).

Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia (6Trusted Source, 14, 15Trusted Source).

Magnesium’s role in promoting sleep is thought to be related to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep (6Trusted Source, 15Trusted Source).

Yet, despite this, research on almonds and sleep is sparse.

One study examined the effects of feeding rats 400 milligrams (mg) of almond extract. It found that the rats slept longer and more deeply than they did without consuming almond extract (16).

The potential sleep-related effects of almonds are promising, but more extensive human studies are needed.

If you want to eat almonds before bed to determine if they affect your sleep quality, a 1-ounce (28-gram) serving, or about a handful, should be adequate.

Turkey

Turkey is delicious and nutritious.

It’s high in protein, with roasted turkey providing almost 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite (17Trusted Source, 18).

Additionally, turkey is a modest source of a few vitamins and minerals, such as riboflavin and phosphorus. It’s an excellent source of selenium, with a 3-ounce serving providing 56% of the Daily Value (DV) (19).

Turkey has a few properties that explain why some people become tired after eating it or think it encourages sleepiness. Most notably, it contains the amino acid tryptophan, which increases the production of melatonin (20Trusted Source, 21).

The protein in turkey may also contribute to its ability to promote tiredness. There’s evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night (22Trusted Source).

More research is necessary to confirm turkey’s potential role in improving sleep.

Walnuts

Walnuts are a popular type of tree nut.

They’re abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 1.9 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, manganese, and copper (50Trusted Source).

Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4.3 grams of protein per ounce, which may be beneficial for reducing appetite (18, 50Trusted Source, 51).

Walnuts may also boost heart health. They’ve been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease (12Trusted Source).

What’s more, some researchers claim that eating walnuts improves sleep quality, as they’re one of the best food sources of melatonin (52Trusted Source, 53).

The fatty acid makeup of walnuts may also contribute to better sleep. They provide alpha-linolenic acid (ALA), an omega-3 fatty acid that’s converted to DHA in the body. DHA may increase serotonin production (48Trusted Source, 54Trusted Source).

There’s not much evidence to support the claims about walnuts improving sleep. In fact, there haven’t been any studies that focus specifically on their role in promoting sleep.

Regardless, if you struggle with sleep, eating some walnuts before bed may help. About a handful of walnuts is an adequate portion.”

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