13 Best Foods to Eat for Better Sleep, According to Experts
Discover expert-recommended foods that can improve sleep quality, support relaxation, and naturally boost your nightly rest.
If you’ve ever struggled with tossing and turning at night, you know that a good night’s sleep can be elusive. While sleep hygiene and lifestyle changes are important, your diet plays a pivotal role in helping you fall asleep faster and stay asleep longer. From melatonin-rich fruits to magnesium-packed greens, these science-backed foods can provide natural support for quality slumber.
How Food Influences Sleep
The connection between what you eat and how well you sleep stems from several key nutrients. Among the best-studied are:
- Melatonin: A hormone that regulates sleep-wake cycles.
- Tryptophan: An amino acid that supports serotonin and melatonin production.
- Magnesium: A mineral that aids relaxation and supports deep sleep.
- Complex carbohydrates: Help boost serotonin, a neurotransmitter linked to sleep.
Eating the right foods can increase your body’s level of these critical nutrients, enhancing both how quickly you fall asleep and how deeply you rest.
Melatonin-Rich Foods
Tart Cherries and Cherry Juice
Tart cherries, especially Montmorency cherries, are a natural source of melatonin. Multiple studies show that drinking tart cherry juice in the evening can improve sleep duration and quality, especially in older adults. Look for juices with little or no added sugar to avoid unwanted calories and nighttime blood sugar spikes.
How They Help:
- Boost endogenous melatonin
- Provide antioxidants that reduce inflammation and support overall health
- May improve insomnia symptoms in adults
Pistachios and Almonds
These nuts are another melatonin powerhouse. Pistachios in particular are ranked among the top plant foods for melatonin content, while almonds contribute both melatonin and magnesium.
Extra Benefits:
- Rich in healthy fats
- Contain magnesium and zinc, both linked to deeper, restorative sleep
Eggs
Eggs supply approximately 1.5 ng/g of melatonin—more than many other animal foods. They also contain tryptophan and essential nutrients that support nighttime relaxation.
Milk
A classic sleep remedy, milk contains melatonin, and its calming effect is strongest with “night milk” (from cows milked at night), which can have up to 10 times more melatonin than day milk. Try a warm glass before bed for its soothing influence.
Grapes
These small fruits also contain plant-based melatonin—sometimes called phytomelatonin—as well as vitamin C and antioxidants that support healthy sleep rhythms.
Foods High in Tryptophan
Turkey
Famous for post-Thanksgiving drowsiness, turkey is rich in tryptophan, which the body converts to melatonin. While turkey alone won’t instantly knock you out, adding it regularly to your diet may help your body produce more sleep-inducing hormones over time.
Chicken, Fish, Tofu, and Cheese
- Chicken and fish provide lean protein and substantial levels of tryptophan.
- Tofu and edamame are excellent plant-based sources for vegetarians and vegans.
- Cheese delivers both tryptophan and magnesium, plus B vitamins that assist in serotonin production.
What others are reading
Pair cheese with a small serving of whole-grain crackers to boost serotonin—a combination shown to support better sleep.
Foods Rich in Magnesium
Spinach and Leafy Greens
Spinach offers approximately 37% of your daily magnesium value and 26% daily intake of tryptophan per cup when boiled. Magnesium helps relax muscles and calm the mind, both critical for restful sleep.
Other Sleep-Supporting Nutrients in Spinach:
- Fiber: Deeper, more restorative sleep
- Lutein and zeaxanthin: May help filter blue light and support melatonin production
- Lycopene and beta carotene: Antioxidants linked to improved sleep
Pumpkin Seeds
Just one ounce of pumpkin seeds provides 37% of your daily recommended magnesium intake. They also supply tryptophan and healthy fats.
Cashews and Walnuts
Beyond pistachios and almonds, walnuts and cashews are beneficial, offering melatonin, omega-3 fatty acids, and additional magnesium.
Complex Carbs and Whole Grains
Oats
One cup of uncooked oats supplies 66% of your daily magnesium needs and an outstanding 130% of your required tryptophan. Whole-grain oats also contain butyric acid, which enhances the production of GABA—a neurotransmitter that calms the brain.
- Oats’ complex carbohydrates increase serotonin, reduce cortisol (stress hormone), and support steady, deep sleep.
Whole-Grain Crackers and Bread
Complex carbs help the brain absorb tryptophan, making them ideal to pair with sleep-inducing snacks like cheese or turkey.
Fruits with Extra Sleep Benefits
Kiwi
Kiwi is a sleep superfood, with studies indicating that eating two kiwis regularly before bed can improve sleep onset, duration, and efficiency. Why Kiwi Works:
- Rich in natural serotonin
- Contains anti-inflammatory compounds that calm bodily processes
- Offers vitamins C and E plus folate and potassium
Light and easy to digest, kiwi makes an excellent nighttime snack.
Bananas
Bananas deliver magnesium, potassium, and vitamin B6—nutrients that help regulate sleep. Their natural sugars provide a gentle energy boost, while their fiber supports digestive health and relaxation.
Other Foods and Nutrients That Support Sleep
Edamame and Peanuts
Edamame (young soybeans) and peanuts deliver plant-based protein, significant magnesium, and healthy fats—all of which help promote restorative sleep.
Avocados
Avocados supply magnesium, fiber, and healthy monounsaturated fats that encourage relaxation and deeper sleep stages.
Sweet Potatoes
Sweet potatoes combine magnesium, potassium, and complex carbs for a sleep-perfect combination. Their slow-digesting carbs help maintain steady blood sugar, reducing the risk of nighttime awakenings.
Comparative Table: Key Sleep-Promoting Nutrients by Food Type
| Food | Melatonin | Tryptophan | Magnesium | Extra Benefits |
|---|---|---|---|---|
| Tart Cherries | High | Low | Moderate | Antioxidants, anti-inflammatory |
| Pistachios | Very High | Moderate | High | Healthy fats |
| Eggs | Moderate | High | Low | Complete protein |
| Kiwi | Low | Moderate | Low | Rich in serotonin, antioxidants |
| Oats | Low | High | High | Fiber, butyric acid |
| Spinach | Low | Moderate | High | Lutein, zeaxanthin, antioxidants |
| Cheese | Low | High | High | Vitamin B6, calcium |
Tips for Using Food to Improve Your Sleep
- Choose whole foods over processed options: They provide more nutrients and avoid excess sugar.
- Pair proteins with complex carbs: Combinations like cheese and whole-grain crackers help boost serotonin.
- Eat smaller portions late in the evening: Heavy meals can disrupt digestion and sleep.
- Avoid caffeine and sugary snacks before bedtime: Both can interfere with natural sleep cycles.
- Stay hydrated, but reduce liquid intake in the hour before bed: This limits nighttime bathroom trips.
- Incorporate a variety of sleep-supportive foods: Combining fruits, nuts, dairy, and grains supports overall sleep health.
Frequently Asked Questions (FAQs)
Q: Do I need to eat these foods every night to see benefits?
A: Consistent inclusion of sleep-promoting foods in your diet is most effective. While a single meal may not have an immediate impact, regular consumption helps support ongoing production of serotonin and melatonin.
Q: Are there specific foods I should avoid before bed?
A: Yes, avoid caffeine (coffee, caffeinated tea, chocolate), spicy foods, heavy rich meals, and excessive sugar, all of which can disrupt sleep patterns.
Q: Can supplements replace sleep-promoting foods?
A: Supplements can provide specific nutrients, but whole foods offer synergistic benefits through fiber, antioxidants, and healthy fats not always present in pills. If you have dietary restrictions, consult with a dietitian or physician.
Q: How soon before bed should I eat for better sleep?
A: Aim to eat sleep-supporting snacks about 1–2 hours before bedtime. Larger meals should be finished at least 2–3 hours before turning in.
Q: Who should be most careful with these foods?
A: Individuals with allergies, lactose intolerance, and certain chronic conditions (like diabetes) should work with healthcare providers to choose foods that fit their needs.
Expert Takeaways
- Melatonin, tryptophan, and magnesium are critical nutrients for sleep, found in many common foods.
- Pairing proteins with complex carbs and incorporating antioxidant-rich fruits enhances sleep quality.
- A balanced diet with sleep-promoting foods can also help regulate mood, immunity, and overall wellness.
References
- See studies from the Sleep Foundation, National Council on Aging, and Columbia University for more information on nutrition and sleep quality.
References
- https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep
- https://www.prevention.com/food-nutrition/a65102154/fruits-veggies-sleep-quality-study/
- https://www.ncoa.org/article/foods-that-help-you-sleep/
- https://www.prevention.com/health/sleep-energy/a20471197/best-foods-to-eat-at-night-to-help-you-sleep/
- https://www.prevention.com/health/sleep-energy/a20433207/foods-and-meal-timing-linked-to-sleep-cycles/
- https://www.prevention.com/food-nutrition/healthy-eating/a20491517/foods-ruin-sleep/
- https://www.prevention.com/health/a20459197/improve-sleep-quality/
- https://www.prevention.com/health/sleep-energy/a39539757/best-natural-sleep-aids/
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