Sleep is essential to our physical and mental functioning, but sometimes it is difficult to achieve. The more you try to sleep, the more you can sleep.

If you feel that you sleep well only every other night, you are not alone. A 2025 study showed that an average adult has about three nights of quality sleep a week, writes BBC.

But are we applying all the right methods?

There is a great opportunity for you to improve the quality of your sleep by choosing food and drink.

Better Foods Before Sleep

Triptopphanes is an essential amino acid that we can obtain only through food. It is thought to affect sleep because it participates in the production of serotonin and melatonin, substances that help regulate sleep.

The good news is that it is found in daily foods, such as birds and eggs.

Some studies suggest that a combination of foods rich with carbs can help the body absorb it more effectively, although more studies are needed.

Milk and yogurt also contain certain amounts of triptox. Although we usually combine them with cereals or plenty of corn for breakfast, combining proteins and carbs can actually help you get better sleep.

Peanut Bananes and butter also contain triptox, though in smaller amounts. So if you would like to eat something before you sleep, you might try a small slice of toast with whole grains of peanut butter, a banana, or both.

In addition to the triptepphanes, there is evidence that eating two kivives an hour before bedtime can improve sleep.

Kivi is rich in serotonin, vitamin C, polyphenole, speech, and vitamins B. It is said that their combination can positively affect sleep.

However, it is important to note that research has so far been relatively small and that the serotonin taken through food does not directly affect serotonin levels in the brain.

Better Drinks for Better Sleep

A glass of warm milk before sleep may sound like a cliche, but milk actually contains a small amount of melatonin, a hormone that signals to the body that it is time to sleep. Still, it has not been confirmed whether milk can significantly affect the level of melatonin in our body.

So – called sleeping teas often contain chamomiles, valians, and passion flowers. Some people report that these components help them to fall asleep more easily.

Kamomily can help increase the levels of glycin in the body, a nerve – relaxing substance, and some studies have shown that it can improve sleep.

The results of the investigation into the currency are not clear. While some studies show its benefits, others show that its effect is small or insignificant.

The flower can help alleviate stress and anxiety, which in turn can contribute to a better sleep.

Numerous studies have also shown a possible link between sour cherry juice and better sleep. This beverage contains tritopin, melatonin, and anthocyanin, compounds with antioxidants.

However, everyone reacts differently to these components and research so far has been scarce or has taken on more supplements than with the drinks themselves. That’s why it’s worth drinking carefully before bedtime, but you shouldn’t expect it to have a visible effect.

When it comes to drinking, one thing is certain: It will be difficult for you to sleep well if you have to keep awake to the bathroom or if you are dehydrated and thirsty.

So make sure that you drink enough water during the day and gradually reduce your intake of liquids before going to bed.

What should you avoid before you sleep?

No wonder the caffeine is on the list of beverages to avoid. Too much can make it difficult to fall asleep, cut sleep lengths, and lower its quality.

A review of recent research recommended that people who want quality sleep stop drinking coffee about nine hours before going to bed.

Alcohol can help you to fall asleep faster, but it also reduces RAM sleep time, which is important for humor, memory, and learning. It can also cause wake during the night and snoring.

A glass of alcohol at times before bedtime may not do much harm, but if it becomes a habit, it can lead to insomnia.

Sugar is not desirable even when it comes to quality sleep. One study linked its consumption to a weaker quality of sleep.

If you eat too much candy and drink sugar just before you sleep, you will likely feel an unexpected increase in energy – which is not ideal when you try to sleep.

Lofty foods are considered to have a thermogenic effect, which means that they increase body temperature and can also cause digestive problems. Both can negatively affect sleep.

If you want to cool off, a warm bath or water shower of some 40 degrees Fahrenheit [40 ° C] before bedtime can help. Once you get out of the water, your body temperature begins to drop, which signals to your body that it is time to sleep.

When should you stop eating at night?

Research indicates that late and more frequent meals can affect the cirdonian sleep and rhythm – the biological clock of the body. One study suggested limiting the intake of food in a period of about 12 hours during the day, with the last meal completed several hours before planned bedtime.

Another study showed that sleep chronotype – a person’s natural tendency to be more active in the morning or evening – can also affect mealtimes.

The so-called CHAlarks) almost always eat breakfast within half an hour after they wake up, while more often they miss breakfast and eat late at night.

No matter which type you belong to, it is helpful to create a routine that works for you. Pay attention to what you eat and drink, to what amounts, and to what hour. In this way you will create conditions for a better night’s sleep.