15 Best Foods That Can Help You Sleep Better Tonight

Discover the top 15 sleep-friendly foods and how certain nutrients, meals, and eating habits support deeper, more restorative rest.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 28, 2025

Discover the top 15 sleep-friendly foods and how certain nutrients, meals, and eating habits support deeper, more restorative rest.

Struggling to fall asleep or stay asleep? You’re not alone. While many factors influence sleep, growing evidence suggests that your diet plays a powerful role in promoting deeper, more restful sleep. Certain foods, containing nutrients such as melatonin, tryptophan, and magnesium, have been scientifically linked to improvements in sleep quality. This comprehensive guide will cover the science-backed foods that can help you sleep—explaining not just what to eat, but why these foods make a difference at bedtime.

How Does Food Affect Sleep?

Your body’s ability to fall asleep and enjoy quality rest is controlled by numerous biological systems—including your sleep-wake cycle (or circadian rhythm)—that are directly impacted by micronutrients, amino acids, and hormones found in food. For instance, melatonin (your body’s primary sleep hormone) helps set your sleep schedule, while serotonin and GABA (important brain chemicals) also play a role in regulating sleep and relaxation. Some foods naturally boost your body’s production of these sleep-supportive compounds, helping you to wind down faster and rest more deeply throughout the night.

1. Tart Cherries

Tart cherries—especially Montmorency cherries—are renowned for their high melatonin content, the hormone your body produces to signal it’s time for sleep. Drinking tart cherry juice has been clinically shown to improve sleep quality and duration, particularly in older adults experiencing insomnia. The juice is also a source of antioxidants and anti-inflammatory compounds, both of which may indirectly support better sleep.

Tip: Opt for unsweetened tart cherry juice or whole cherries, and avoid consuming too close to bedtime to prevent nighttime awakenings for the bathroom.
Serving: 1 cup of cherries or 4–8 oz tart cherry juice in the evening.

2. Almonds & Other Nuts

Nuts like almonds, walnuts, cashews, and pistachios serve as a triple threat: they contain melatonin, the sleep-promoting amino acid tryptophan, and high amounts of magnesium. Magnesium is crucial for relaxing muscles and supporting deep, restorative sleep. Studies show that supplementation with a combination of melatonin, magnesium, and zinc can help older adults sleep longer and more soundly.

Try: A small handful (about 1 oz) of nuts as an evening snack for a natural sleep boost.
Bonus: Walnuts and pistachios have especially high levels of melatonin compared to other nuts.

3. Kiwi

This small, green fruit is a sleep superstar. Kiwis are rich in serotonin, a neurotransmitter that helps regulate your sleep-wake cycle. Some research has found that adults who eat two kiwis about an hour before bed fall asleep faster and enjoy longer, more restful sleep. Kiwis are also loaded with antioxidants and anti-inflammatory plant compounds.

Tip: Kiwis are light, easily digested snacks—ideal for a late-evening bite.
Serving: 1–2 kiwis an hour before bedtime.

4. Warm Milk

A time-honored bedtime remedy, a glass of warm milk contains natural melatonin and tryptophan. Interestingly, milk from cows milked at night has even higher melatonin levels than daytime milk, enhancing its sleepy effects. It also provides calcium, which plays a supporting role in the production of melatonin.

Suggestion: Enjoy a mug of warm milk, perhaps with a sprinkle of cinnamon, about 30 minutes before bed.

5. Oats

Oats are a fantastic source of complex carbohydrates, magnesium, tryptophan, and fiber. They also contain butyric acid, which helps the body make GABA (gamma-aminobutyric acid)—a neurotransmitter that calms the central nervous system to promote relaxation. The magnesium and tryptophan content help relax the body and promote melatonin production. Oats’ complex carbs can raise serotonin while lowering cortisol, further supporting rest.

Best served: A small bowl of oatmeal or overnight oats as an evening snack.

6. Bananas

Bananas pack a dual punch, providing both melatonin and magnesium. They also contain vitamin B6, which helps your body synthesize serotonin and melatonin. The carbohydrate content in bananas may also help the brain utilize tryptophan more effectively, supporting sleep.

Tip: Try sliced banana with a spoonful of almond or peanut butter for a calming nighttime snack.

7. Cheese

Cheese is naturally high in tryptophan, magnesium, zinc, and vitamin B6—all nutrients that assist in the conversion of tryptophan into serotonin and melatonin. Pair your cheese with healthy whole grain crackers for additional carbohydrates that further boost serotonin production.

Serving suggestion: Small cubes of cheese with whole-grain crackers.

8. Pistachios

Among nuts, pistachios stand out for their exceptionally high content of melatonin, as well as healthy fats and magnesium. Just a small handful may give your natural nighttime melatonin a helpful boost.

Serving: 1 oz shelled pistachios in the evening.

9. Eggs

Eggs are another animal-based food rich in melatonin, even more so than some types of meat. They’re also a good source of tryptophan, as well as vitamin D, which research suggests may also play a role in better sleep.

Idea: Try a hard-boiled egg as a protein-rich, sleep-supportive snack.

10. Fatty Fish (Salmon, Tuna, Mackerel)

Salmon, tuna, and mackerel are prized sources of omega-3 fatty acids and vitamin D. Some studies suggest that pairing omega-3s with vitamin D may help regulate serotonin and improve the quality of sleep.

Tip: Enjoy a light dinner of fatty fish with vegetables several hours before going to bed.

11. Spinach

Spinach and other leafy greens are magnesium powerhouses. Just one cup of cooked spinach contains over a third of your daily magnesium needs, as well as tryptophan, fiber, and plant pigments (lutein and zeaxanthin) that may help filter blue light, supporting better circadian rhythms and melatonin production.

Bonus: Spinach is rich in additional antioxidants that support cellular recovery overnight.

12. Pumpkin Seeds

Pumpkin seeds stand out for their high magnesium content (37% of your daily value in just one ounce) and impressive tryptophan levels. They also supply healthy fats, antioxidants, and fiber—all of which support restful sleep and overall health.

Serving: A small handful as a crunchy pre-bed snack or sprinkled over yogurt or oats.

13. Chamomile Tea

While technically not a food, chamomile tea is a popular pre-bedtime beverage for good reason. Chamomile contains apigenin, a compound that binds to receptors in the brain, promoting relaxation and sleep initiation. It also has anti-inflammatory properties that may add to its soothing effects.

Preparation: Steep a chamomile tea bag in hot water and sip 30–60 minutes before bed.

14. Turkey

Turkey is famous for its tryptophan content, which the body uses to create serotonin and melatonin. While eating turkey won’t immediately knock you out, incorporating it as part of a balanced, high-protein diet can help support your body’s long-term sleep-regulating processes.

Tip: Enjoy lean turkey as part of a balanced meal with complex carbs and vegetables for a sleep-friendly plate.

15. Grapes

Grapes—especially those with red, purple, or black skins—contain natural “phytomelatonin,” the plant form of melatonin. Consuming grapes as part of your evening snack routine may gently support your body’s own melatonin production.

Serving: 1 cup of grapes eaten as-is, or tossed into a fruit salad.

Other Tips: Optimal Eating Habits for Better Sleep

Timing matters: Aim to eat your largest meal at least 3 hours before bedtime. Large or heavy meals can disrupt digestion and make it harder to fall asleep.
Pair protein with carbohydrates: Combining tryptophan-rich foods (dairy, turkey, eggs) with complex carbs (whole grains, starchy vegetables) helps the body turn tryptophan into calming serotonin and melatonin.
Limit high-sugar snacks: High sugar and heavily processed foods can disrupt sleep cycles and cause nighttime awakenings.
Stay mindful of caffeine and alcohol: Both can interfere with sleep quality and should be avoided in the evening hours.

Why Nutrients Like Melatonin, Magnesium & Tryptophan Work

Nutrient	Role in Sleep	Top Sources
Melatonin	Regulates the sleep-wake cycle and signals the brain to fall asleep.	Tart cherries, milk, pistachios, grapes, eggs
Tryptophan	Precursor to serotonin and melatonin, supports relaxation and drowsiness.	Turkey, cheese, eggs, oats, pumpkin seeds, nuts
Magnesium	Relaxes muscles, calms the nervous system, supports deep sleep.	Almonds, spinach, oats, pumpkin seeds, bananas
Serotonin	Supports mood, relaxation, and regulates sleep-wake cycles.	Kiwi, bananas, cheese, nuts, eggs

Other Foods That May Support Restful Sleep

Chamomile and herbal teas – provide calming plant compounds that aid relaxation.
Complex carbohydrates – such as whole grain pasta, brown rice, and sweet potatoes, help the body utilize tryptophan effectively.
Fresh fruits and vegetables – deliver fiber and antioxidants, both of which support quality sleep cycles.

Frequently Asked Questions (FAQs)

What foods should I avoid before bedtime?

Spicy foods, large or high-fat meals, caffeine, and alcohol can all disrupt your ability to fall or stay asleep. Limit or avoid these foods in the hours leading up to bedtime.

Can eating a late-night snack help or hurt sleep?

A light, balanced snack featuring a combination of protein, complex carbohydrates, and healthy fats may help prevent overnight hunger and support sleep. However, eating large or heavy meals close to bedtime can impair sleep quality.

How much melatonin should I get from foods for better sleep?

There’s no official recommended daily amount for dietary melatonin. Instead, focus on incorporating a variety of melatonin-rich foods (like tart cherries, pistachios, and eggs) into your daily routine ahead of bedtime.

Is it safe to take melatonin supplements instead of food?

While melatonin supplements are usually safe for short-term use, most sleep experts recommend trying food sources first for more gradual and gentle support. Talk to your doctor if considering high-dose melatonin or sleep supplements, especially if you take medications.

Can plant-based or vegan diets support good sleep?

Absolutely! Many plant foods—such as nuts, seeds, whole grains, fruits, and vegetables—provide fiber, magnesium, tryptophan, and phytomelatonin, all of which can support quality sleep when combined in a balanced diet.

Final Thoughts

Achieving restful, rejuvenating sleep is about more than just what you do before bed. The foods you eat throughout the day provide the raw materials your body needs to produce sleep-supporting hormones and neurotransmitters. By including these science-backed, nutrient-rich foods in your routine, paired with healthy sleep habits, you can support your body’s natural ability to fall asleep faster, sleep longer, and wake up refreshed.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete