What foods can help you sleep?

Have you ever been told to avoid eating cheese before going to bed? Many believe that this dairy treat may give us bad dreams, alongside many other myths surrounding what we should and shouldn’t eat before bed for a better nights sleep.

Myths aside, recent studies have shown that we actually just need a good balance of the naturally produced sleep-inducing hormones serotonin and melatonin in our system.

How do you ensure that serotonin and melatonin are present in your system though? The answer is by keeping on top of your vitamin B6 and tryptophan intake. These are needed to boost the hormone levels and they are found in more foods than you realise.

  • Chicken
  • Cheese
  • Tofu
  • Tuna
  • Eggs
  • Nuts
  • Seeds
  • Milk

These are some of the main foods you eat daily which are naturally keeping your serotonin and melatonin levels up. Meaning that drinking a glass of milk before going to bed can help to induce sleep.

Other sleep-inducing foods include oats and lettuce, although granted, oats are usually a food best left to enjoy in the mornings!

Always avoid skipping breakfast, if you can, as this is vital to stabilising your blood sugar levels for the rest of the day. Helping you to produce the melatonin, eating a balanced breakfast can prepare your body not only for the day ahead, but will also enable you to sleep later on.

Try and include a source of protein such as a nut butter on your toast, or toss a few ground almonds on your porridge to really boost your breakfast!

But now you know what’s good to eat to get a good nights sleep, what food do you need to avoid to ensure you have a good rest?

Caffeine and alcohol are the main culprits for disrupting your slumber as they are stimulants. Caffeine has a direct impact on reducing sleep quality. The half-life of caffeine is approximately 5hours. This means that it can take up to 10 hours to completely remove all of the caffeine from your body if you drink a cup of tea or coffee.

If you are having problems sleeping or are waking up feeling tired no matter how much sleep you get, minimise caffeine and increase your fluid intake by drinking more water, herbal teas and dilute fruit juices.

More from healthy sleep

Our favourite bedtime stories

We've got our heads together to create a list of our favourite books, from the ages of 1 to 13. After much deliberation (and some disagreement) we created our ultimate list of favourite bedtime stories.

Continue reading Sleep and children

How to sleep when stressed

It’s perfectly natural to feel stressed from time-to-time. Work, life, love and everything in-between can keep our minds preoccupied with disruptive thoughts.

Continue reading Sleep advice

FREE UK delivery available

FREE UK delivery on orders over £49

Mattresses and divans delivery service

  • FREE UK delivery to a room of your choice
  • Professional 2-man delivery service

When do we deliver?

We deliver most items between Monday to Friday, 9am-6pm.

How much is delivery for orders under £49?

Orders of or under £49 will come with a £2.50 delivery charge.

Find out more about our delivery service here

60 night comfort exchange

Our comfort exchange gives you 60 nights to get really comfortable before making a decision. If you're still not loving your new mattress within 60 nights from delivery, you can exchange it for another mattress. It's as simple as that.

Here's how it works:

  1. Pick your new mattress on the official Silentnight website
  2. Sleep on it for at least 28 nights as it can take a little time to adjust to a new mattress
  3. If you're not happy after the initial 28 nights you can exchange it for a new mattress, as long as you claim within 60 nights of delivery

Read more about the 60 night comfort exchange

Total Quality Assurance

Before it gets to you your bed has been through a lot

  • All our mattresses, upholstered bases and headboards are made in the UK
  • All of our product meet European standards and exceed British standards
  • All our Upholstered beds and mattresses ordered through Shop.Silentnight are made to order
  • This means they are not stored for prolonged periods of time and are shipped to you direct from our factory.


  • Accredited onsite laboratory to bring the best products to you
  • Every Silentnight mattress type is tested to ensure it exceeds all British standards
  • Silentnight products are fully certified by the Forest Stewardship Council®(FSC®) FSC-C104461
  • We are full members of the Furniture Industry Sustainability Program.
Superbrands The Sleep Council nbf approved