As temperatures drop across the UK this November, many households are struggling to stay warm at night without increasing their heating use. Energy bills remain high, with typical dual fuel direct debit customers paying an average of £1,720 a year under the latest price cap, which is 44% higher than winter 2021 and 2022 levels. The Ofgem cap is updated every quarter and reflects continued volatility in global gas markets, including the impact of Europe’s reduced storage levels and wider geopolitical pressures. This situation has left many people reluctant to rely on central heating, contributing to disturbed sleep in colder bedrooms.

Sleep experts note that diet can influence thermoregulation and melatonin production. Poor sleep linked to cold exposure can increase stress and weaken immunity, which is especially concerning during the rise of winter illnesses. According to Ashley Hainsworth, a sleep expert from Bed Kingdom, certain late-night snacks can support warmth and rest. He has highlighted six foods that can naturally heat the body and help induce sleep.

These recommendations reflect established nutritional principles. Thermogenic foods increase metabolic heat, while those containing magnesium, tryptophan, and melatonin support relaxation and circadian rhythms. Studies from the Sleep Foundation indicate that these nutrients can improve sleep quality. Incorporating these foods may help offset the strain of high energy prices, with an estimated 3.2 million households affected by fuel poverty this season.

1. Nuts

Having nuts before bed, such as peanuts, almonds, and pistachios, can increase the speed of your metabolism and raise your body heat, therefore warming you up for bed. As well as this, these nuts contain melatonin, a natural hormone that helps to control your sleep cycle and therefore helps you get some shut eye. Almonds provide about 20mg of magnesium in a quarter cup, which supports GABA activity for deeper rest. Their healthy fats help maintain steady energy release during the night. A handful of nuts with herbal tea works well as a modest evening snack.

2. Cinnamon

It’s no coincidence that cinnamon is associated with winter, thanks to its thermogenic properties that increase our body’s heat when it’s cold, so it’s perfect to consume before bed. Having a sprinkle of cinnamon in a glass of milk at night-time won’t just heat you up, but due to the tryptophan in milk which induces sleep you’ll also find it easier to rest. The cinnamaldehyde compound elevates metabolic activity. Combined with warm milk, which helps produce serotonin and melatonin, this traditional pairing supports better rest. A teaspoon added to about 200ml of milk keeps calories low at under 150.

3. Oats

Oats may be something that you would normally have at the start of the day, but they have several benefits that prove useful for bedtime. They are slow to break down in your body due to being high in bran and fibre, and this slow digestion releases warming energy. Plus, this food also contains melatonin to improve your sleep. Their complex carbohydrates also support serotonin production and steady blood sugar. A simple porridge with cinnamon offers both warmth and digestive comfort.

4. Bananas

Filled with vitamin B and magnesium, bananas help with the functioning of your thyroid and adrenal glands, thus regulating your body temperature in the cold weather. In fact, the high levels of magnesium don’t just keep you warm, but they also help your muscles to relax and calm your body to ensure you get to sleep easily. A medium banana provides 27mg of magnesium and B6, supporting thyroid hormone production that stabilises metabolic rate. The magnesium also aids GABA activity, making bananas a practical addition to a small evening snack.

5. Ginger

Ginger is another excellent food you can consume to warm you up before you catch some Zs. With the vasodilating properties in ginger, your blood vessels are relaxed which contributes to an increased blood flow helping your body to heat up. Opting for a ginger tea is perfect, especially if you’re suffering from a stuffy nose or winter cold due to the weather. Gingerol promotes circulation, which can lift core temperature slightly. Its ability to relieve congestion also makes it helpful for common winter symptoms. Fresh ginger steeped in hot water provides warmth without caffeine.

6. Carrots

Being a root vegetable, carrots can cause your body to heat up due to the necessity for more energy during digestion. And while some vegetables may not be the best thing to consume before you try to get some shut eye, carrots are one of the vegetables that will promote sleep as they contain the alpha-carotene nutrient as well as potassium. Their potassium content supports electrolyte balance, and their beta-carotene contributes to gentle heat through digestion. A small portion steamed or blended into soup remains light enough for evening consumption.

Portion size remains important, and 150–200 calories is generally suitable. Hainsworth, whose Yorkshire based Bed Kingdom has grown into a £15 million enterprise since 2011, recommends combining warming foods with comfortable bedding for a more settled night.

Foods to avoid before bed

Some foods can cool the body or disrupt sleep. When trying to stay warm, avoid the following:

• Water rich fruit and vegetables like watermelon, peaches, oranges, celery, and cucumber, which cool the body and increase the need to urinate.
• Berries, which are alkaline and can release cold energy. This effect is based on traditional interpretations, and evidence remains anecdotal.
• Spicy foods such as jalapenos and cayenne peppers, which trigger sweating through heat receptors on the tongue and can lead to cooler body temperature.
• Leafy greens like kale and cabbage, which have cooling and diuretic effects and may cause digestive discomfort before bed.

These warming foods offer an affordable way for UK households to cope with winter temperatures during a period of elevated energy costs. Individuals with health conditions, including reflux or thyroid concerns, should consult their GP for tailored advice.