10 Foods to Help You Sleep Better at Night
Getting a good night’s sleep is essential for health, focus and overall well-being. Yet, many people struggle with falling asleep or staying asleep. While good sleep habits and a consistent bedtime routine are important, what you eat also plays a big role. Certain foods contain natural compounds like melatonin, magnesium and tryptophan that help calm the body and support healthy sleep patterns. Here are some of the best foods to help you sleep that you can add to your diet.
1. Almonds
Almonds are a simple snack that can support better sleep. They’re rich in magnesium, a mineral that helps relax muscles and calm the nervous system. Magnesium has also been linked to improved sleep quality, especially in people who experience insomnia. Eating a handful of almonds before bed not only gives your body a nutrient boost but also helps regulate blood sugar levels through the night, preventing disruptions in your sleep cycle.
2. Turkey
If you’ve ever felt sleepy after Thanksgiving dinner, you’ve experienced the effects of tryptophan, an amino acid found in turkey. Tryptophan helps the body produce serotonin, which in turn gets converted into melatonin, the hormone that regulates sleep. Including turkey in your evening meal—whether in a salad, wrap or lean protein portion—can help you wind down and prepare your body for rest.
3. Kiwi
Kiwi might not be the first fruit you think of for sleep, but research has shown it can be surprisingly effective. Kiwis are high in antioxidants like vitamin C and serotonin, both of which help regulate sleep. A study found that people who ate two kiwis an hour before bed fell asleep faster and slept more soundly. They’re a light, healthy option that won’t weigh you down at night.
4. Chamomile Tea
Although not technically a food, chamomile tea deserves a spot on this list. Chamomile contains apigenin, an antioxidant that binds to receptors in the brain and helps reduce anxiety, promoting sleepiness. A warm cup of chamomile tea before bed also creates a calming nighttime ritual, signaling to your body that it’s time to slow down. Many people find that it helps them relax and fall asleep more easily.
5. Bananas
Bananas are not only a convenient snack but also a natural sleep aid. They’re packed with potassium and magnesium, two minerals that relax muscles and prevent nighttime cramps. Bananas also contain small amounts of tryptophan, which supports melatonin production. Having a banana in the evening is a healthy way to satisfy a sweet craving while also preparing your body for rest.
6. Warm Milk
For generations, people have relied on a glass of warm milk as a bedtime ritual. Milk contains tryptophan and is also a source of calcium, which helps the brain use tryptophan to produce melatonin. The warmth of the milk can also be soothing, making it both a psychological and physiological aid for sleep. Whether you prefer it plain or lightly spiced with cinnamon, warm milk is a comforting option to try before bed.
7. Fatty Fish
Salmon, tuna and mackerel aren’t just heart-healthy—they’re also good for sleep. These fish are rich in omega-3 fatty acids and vitamin D, both of which work together to increase serotonin production. Higher serotonin levels can help improve both the quality and duration of sleep. Having a portion of fatty fish at dinner a few times a week can be a tasty and effective way to support restful nights.
8. Walnuts
Walnuts are another nut that supports healthy sleep. They’re one of the best food sources of melatonin, the hormone that directly regulates your sleep-wake cycle. Walnuts also provide healthy fats that support brain health and reduce inflammation. Snacking on a small handful in the evening can be a natural way to encourage your body to feel ready for sleep.
9. Oatmeal
Oatmeal isn’t just for breakfast. It can also be a great bedtime snack. Oats are a good source of melatonin and complex carbohydrates, which can help increase the availability of tryptophan in the body. A small warm bowl of oatmeal in the evening can feel soothing and satisfying without being too heavy, making it an excellent choice for those who crave comfort food before bed.
10. Dark Chocolate
Yes, you read that right: dark chocolate can support better sleep, but only when consumed in moderation. Dark chocolate contains serotonin, which helps calm the brain and body. However, it also has a small amount of caffeine, so it’s best to stick to a small piece earlier in the evening rather than right before bed. Choosing a variety with at least 70% cocoa will maximize the beneficial compounds while minimizing sugar.
Keep reading to learn more about treatment options for sleeping disorders.