I don’t know about you, but I find it difficult to sleep if I’m cold. Cold feet seem to be really problematic for me at bedtime and I’ve invested in an electric blanket to help out. I do find that if my body is at the right temperature, I’m going to find it a lot easier to get to sleep than when I am distracted by how cold I am feeling. Obviously, extra layers can help too, but I often find I need to disguard them during the night, otherwise I overheat. It can be difficult to get the balance right.
When the temperature drops, choosing the right late-night snack can help warm your body and encourage a restful night’s sleep. A number of foods naturally boost body heat, promote relaxation, and support healthy sleep patterns.
Cinnamon
Cinnamon is often linked with winter for good reason. Its thermogenic properties help raise body heat, making it an ideal bedtime ingredient. Adding a sprinkle of cinnamon to a warm glass of milk is especially effective — the tryptophan in milk encourages sleep, while the spice gently heats the body.
Bananas
Rich in vitamin B and magnesium, bananas support the thyroid and adrenal glands, helping regulate body temperature in cold weather. Their high magnesium content also relaxes muscles and calms the body, making it easier to drift off.
Oats
Although typically eaten in the morning, oats offer several bedtime benefits. High in bran and fibre, they digest slowly, releasing steady, warming energy. Oats also contain natural melatonin, aiding sleep regulation.
Carrots
As a root vegetable, carrots require more energy to digest, which generates internal warmth. They’re also helpful for sleep, containing potassium and alpha-carotene, both of which support relaxation and rest.
Ginger
Ginger is well known for its warming effects. Its vasodilating properties relax blood vessels, increasing circulation and gently raising body temperature. A ginger tea is an excellent pre-bed drink, especially if you’re battling a cold or blocked nose.
Nuts
Peanuts, almonds, and pistachios are packed with nutrients that stimulate metabolism and increase body heat. These nuts also provide melatonin, helping regulate the sleep–wake cycle.
Additional warming bedtime options
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Sweet potatoes – Their complex carbohydrates digest slowly, creating long-lasting warmth and promoting steady blood sugar levels for better sleep.
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Turkey – A natural source of tryptophan, it encourages the production of melatonin and serotonin.
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Chamomile tea – Mildly warming and well known for its calming effects.
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Warm milk with honey – Honey helps transport tryptophan to the brain, boosting the milk’s natural sleep-promoting effect.
Foods to avoid before bed
Some foods can cool your body or disrupt sleep, so it’s best to steer clear of the following late at night:
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Water-rich fruits and vegetables such as watermelon, peaches, oranges, celery, and cucumber, which naturally cool the body.
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Berries, which are alkaline and release cold energy.
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Spicy foods like jalapeños and cayenne pepper, which activate heat-sensitive receptors on the tongue and trigger sweating, ultimately cooling you down.
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Leafy greens such as kale and cabbage, which have a cooling effect and are best avoided at bedtime.
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