In short: Stop caffeine at least 8 hours before bedtime, do not use alcohol as a nightcap, do not eat too late and choose fibre and less sugar. Kiwi, cherry juice, magnesium and chamomile have at most a modest effect.
Eating late costs you sleep
Tip: Eat your last big meal 2 to 3 hours before bed.
More energy intake just before bedtime went together with worse sleep efficiency. Your digestion and body temperature stay active.
How to apply it: Eat earlier or choose a lighter evening meal. If you are hungry, choose a small snack such as yoghurt or fruit.
Source: Crispim et al., 2011, Journal of Clinical Sleep Medicine (association, not a proven cause).
What you eat decides how deeply you sleep
Tip: Eat more fibre and less sugar and saturated fat, especially in the evening.
In a controlled study, more fibre was linked to more deep sleep, and more sugar and saturated fat to lighter sleep and waking more often.
How to apply it: Choose wholegrain, vegetables and pulses at dinner and skip sweets and fatty snacks in the evening.
Source: St-Onge et al., 2016, Journal of Clinical Sleep Medicine.
A nightcap is not a sleep aid
Tip: Stop drinking alcohol 3 to 4 hours before bed.
Alcohol makes you sleepy, but suppresses REM sleep in the first half of the night and makes the second half more restless. You wake up more often and sleep more lightly.
How to apply it: Preferably drink early in the evening and alternate with water. If you notice you sleep badly, try a week without alcohol.
Source: Ebrahim et al., 2013, Alcoholism: Clinical & Experimental Research.
Caffeine is also in things you don’t expect
Tip: Check for caffeine in tea, cola, chocolate, pre-workout and iced tea.
Caffeine has an average half-life of 5–6 hours (it varies per person). A sensitive sleeper will therefore notice even small amounts late in the day.
How to apply it: After midday, choose decaf coffee, herbal tea or water. Check the labels of energy drinks and sports supplements.
Source: Drake et al., 2013, Journal of Clinical Sleep Medicine.
Two kiwis before bed?
Tip: You can try it: eat two kiwis 1 hour before bed.
In a small, uncontrolled study, participants fell asleep faster and slept longer after four weeks of kiwis. The evidence is weak, so keep your expectations modest.
How to apply it: Try it for 2–3 weeks and track whether it helps you. It is healthy and cheap, so there is little risk.
Source: Lin et al., 2011, Asia Pacific Journal of Clinical Nutrition.
Tart cherry juice and sleep
Tip: If you like, try tart cherry juice, in the morning and evening.
In a small study, participants slept on average about 34 minutes longer after a week of tart cherry juice. The study was small and partly sponsored, so it is certainly no miracle cure.
How to apply it: Watch the sugar (choose unsweetened) and stop if you notice no effect.
Source: Howatson et al., 2012, European Journal of Nutrition.
Magnesium: hype or help?
Tip: First make sure you get enough magnesium from food (nuts, seeds, green leafy vegetables).
In a small study of older people with insomnia, magnesium improved sleep. The evidence is limited and supplements belong with a doctor or pharmacist, especially if you have kidney problems or take medication.
How to apply it: Eat a handful of nuts, oats or pulses every day. Ask for advice before taking supplements.
Source: Abbasi et al., 2012, Journal of Research in Medical Sciences.
A cup of chamomile as an evening ritual
Tip: Drink a cup of chamomile tea in the evening as part of your routine.
In a small study of women after giving birth, chamomile tea improved sleep quality after two weeks. The effect is modest, but the ritual itself helps you wind down.
How to apply it: Drink it 45–60 minutes before bed, not just before lying down, so you do not wake up to pee.
Source: Chang & Chen, 2016, Journal of Advanced Nursing.
Lavender: a modest help for your sleep
Tip: Try a lavender scent in the bedroom as part of your evening routine.
In a randomised study of students, lavender (inhaled) alongside sleep hygiene gave slightly better sleep quality. The effect is small and depends on the person.
How to apply it: Use a few drops on your pillow or a diffuser. Stop if it gives you a headache or you notice nothing.
Source: Lillehei et al., 2015, Journal of Alternative and Complementary Medicine.
Melatonin is a gentle nudge, not a sleeping pill
Tip: Do not use melatonin as standard; talk to a doctor or pharmacist if you want to try it, for example for jet lag.
On average, melatonin shortened the time to fall asleep by only about 7 minutes. It works mainly to shift your clock (jet lag, shifted sleep rhythm).
How to apply it: Only take it on advice and at a fixed time, often a few hours before your desired time to fall asleep.
Source: Ferracioli-Oda et al., 2013, PLoS ONE.
And your mattress?
Do you snore more after a glass of wine? Alcohol relaxes the muscles in your throat, and your back is then the least favourable position. Read snoring: causes and tips.
Frequently asked questions
How long before bed should you stop drinking coffee?
Caffeine works for a long time. In a study, a large dose of caffeine even 6 hours before bedtime shortened sleep by more than an hour. So stop at least 8 hours before bedtime.
Does alcohol help you sleep?
It sometimes helps you fall asleep faster, but the second half of the night becomes more restless. A nightcap is not a sleep aid.
More sleep tips
- Falling asleep faster
- The ideal bedroom
- Power nap and daytime tips
- Worrying and insomnia
- Sleep rhythm and regularity
- Sleep and your body
- Sleep in the family
- Sleep, work and performance
- Effects of sleep deprivation
- All sleep tips
General information, not medical advice. If you have persistent sleep problems, snore with breathing pauses or are very sleepy during the day, see your GP. SleepLab One is not a medical device. Updated on 22 October 2026.