7 Foods a Dietitian Swears By for Reducing Stress Before Bed

We’ve all been there: in bed at night exhausted but wired, replaying a video you saw or something you wish you hadn’t said. But what if the right bedtime snack could calm your mind enough to let you drift off? While no foods or beverages are a stress-reduction silver bullet, some may support relaxation and the body’s natural sleep processes, helping to prime you for a more restful night. As a registered dietitian, here are seven I recommend.

1. Tart Cherry Smoothie

Tart cherry juice is a smart choice for winding down at night because it’s a natural source of melatonin—a hormone involved in sleep regulation—as well as magnesium and antioxidants like anthocyanins, which may help reduce inflammation and address conditions that disrupt sleep.1 In fact, a 2025 review found that tart cherry juice is associated with longer sleep duration, improved sleep efficiency, and faster sleep onset, along with reduced inflammation.2

Tart cherry juice can be, well, tart, so try blending it—or frozen tart cherries—with a banana (which provides magnesium and tryptophan, both linked to sleep support), chia seeds, your favorite milk, and ice.