Tossing and turning with sweat-soaked sheets and a fan blasting in your face? You’re not alone. Hot summer nights can seriously mess with sleep — and unfortunately, melatonin gummies won’t fix everything.
But according to a new wave of research, what you eat before bed might make more of a difference than you think. Let’s get into the science-backed foods that can help you fall asleep faster and stay asleep — even when your bedroom feels like a sauna.
🧘 First, why is sleep harder in the heat?
Your body has a natural dip in core temperature before sleep. That drop is what helps signal to your brain that it’s time to wind down. But when it’s hot and sticky, your body struggles to cool off — so falling asleep and staying in deep sleep becomes harder.
Cue the midnight scroll, sweaty frustration, and weird dreams.
🥑 Sleep-Friendly Foods That Might Actually Help
Here are the top foods that can help you drift off — and stay cool doing it:
🍒 1. Tart Cherries
Tart cherries naturally contain melatonin, the sleep hormone, and have been shown in studies to improve sleep quality and duration.
🧊 Pro tip: Sip on chilled tart cherry juice in the evening or blend into a frozen smoothie bowl.
🍌 2. Bananas
Bananas are rich in magnesium and potassium, both of which help relax your muscles and nervous system — perfect for a tense, overheated body.
💤 They also help your body produce serotonin, which converts to melatonin.
🥛 3. Greek Yoghurt
Packed with tryptophan (an amino acid that helps produce melatonin), plus protein to keep blood sugar stable overnight. Cooling, creamy, and bedtime-friendly.
🫐 Add some cherries and honey = sleepy snack goals.
🍚 4. White Rice
Surprisingly, white rice has a high glycaemic index, which has been linked to shorter sleep onset (aka you fall asleep faster). Just don’t overload on heavy sauces.
✅ Ideal with stir-fried veggies and a sprinkle of sesame seeds.
🌰 5. Almonds
A handful of almonds gives you a hit of magnesium, healthy fats, and tryptophan — all helpful for promoting calm and sleep.
🛏 Bonus: they’re easy to digest, so no bloating drama before bed.
🌿 6. Chamomile or Peppermint Tea
Technically not a food, but essential. Chamomile contains apigenin, an antioxidant that binds to brain receptors to promote sleepiness.
🥶 Iced herbal tea = sleep-friendly hydration without the heat.
☀️ Hot Weather Hacks to Pair With Your Sleep Snacks:
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Cool shower 30 mins before bed
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Sleep in light cotton or linen (no synthetics!)
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Freeze a water bottle and place near your feet
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Keep curtains closed all day to block heat build-up
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Sleep low — heat rises, so try a mattress on the floor if needed
If the heat’s wrecking your sleep, don’t just sweat it out — feed your body the right stuff to help it cool down and power down.
What you eat matters. Stick with calming, cooling, and sleep-supportive foods — and let your body do its thing.
