Brits are being urged to eat these nine foods before bed to help them sleep better during the winter months. 

Almonds, garlic and dark chocolate can reportedly warm up your body and help you get a good night's sleep, according to sleep experts.

Rebecca Swain, sleep expert at Winstons Beds, said: “Getting a good night’s sleep in the winter cold can be difficult to attain so we’re left looking for ways to get instantly warm and sleep quicker.

“We’re often left bundling ourselves in thick pyjamas and heavy duvets but this can cause overheating and result in a sweaty sleep, so don’t be surprised if you’re waking up drenched in the middle of the night.

“Eating certain foods before bed like dark chocolate, garlic and oats can help provide a comfortable, stable warmth to allow for a cosy night’s sleep.”

What is the best temperature to sleep in?

The temperature of your room and body has a considerable impact on your sleep, according to The Sleep Foundation. 

The optimum room temperature for sleeping is approximately 18.3C.

The experts at The Sleep Foundation added: "This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 15.6 to 20 degrees Celsius for the most comfortable sleep".

But if you want to avoid spending a fortune on your heating bill or being trapped under a million blankets, the expert team at Winstons Beds have shared some advice.

From salmon to oats, here are nine food products you can eat before bed to help keep you warm and get a better night's sleep.

What should I eat before bed to get to sleep faster?


Fatty fish like salmon are high in omega-3 which can help support blood circulation and provide warmth before hitting the pillow. Mackerel is also another viable option if salmon isn’t your forte.

Root vegetables

Carrots, potatoes and parsley are some of the root vegetables encouraged to eat in dishes before getting into bed.


Bananas are full of vitamins and nutrients which will help you to relax before hitting the pillow. They also contain magnesium that’ll work as a natural muscle relaxant.

Warm milk

Having a glass of warm milk can help you relax easier and get to sleep quickly. The tryptophan in warm milk is what helps aid sleep by helping you to wind down before bed.

Herbal tea

Hot peppermint, hibiscus and sage tea are some of the viable options that’ll provide a comfortable warmth before getting into bed.


Raw garlic has been credited for helping with seasonal flu and colds as it’s full of warming properties and antioxidants. It’s also worth making a garlic soup to instantly warm you up for the night.


A bowl of overnight oats can provide a warm sensation to help you unwind and get to sleep more easily. They’re also a great source of fibre that can help with digestive troubles.

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The healthy fats in almonds can help retain body heat which will help sudden awakenings in the night from being too cold.

Dark chocolate

The coffee contents in dark chocolate can provide a warm sensation to make you feel more relaxed when it comes to sleep.