Best Foods for Better Sleep

What you eat affects how you sleep. Certain foods can promote relaxation and boost sleep-inducing hormones, while others can keep you awake.

Foods That Promote Sleep

1. Tart Cherries

Tart cherries are one of the few natural food sources of melatonin. Studies show drinking tart cherry juice can increase sleep time and quality.

How to use: Drink 8oz of tart cherry juice 1-2 hours before bed, or eat a handful of dried tart cherries.

2. Fatty Fish

Salmon, tuna, mackerel, and sardines are rich in omega-3 fatty acids and vitamin D. This combination helps regulate serotonin, which controls your sleep cycle.

Research shows: People who ate salmon 3 times per week had better sleep and improved daytime functioning.

3. Kiwi

Kiwis contain serotonin and antioxidants that may improve sleep. One study found eating 2 kiwis an hour before bed helped people fall asleep 42% faster.

4. Nuts

Almonds, walnuts, pistachios, and cashews contain melatonin, magnesium, and zinc—all linked to better sleep.

• Almonds: High in magnesium, which relaxes muscles
• Walnuts: Contain melatonin and healthy fats
• Pistachios: Highest melatonin content of all nuts

5. Turkey and Chicken

Poultry contains tryptophan, an amino acid your body uses to produce serotonin and melatonin. That's why you feel sleepy after Thanksgiving dinner!

6. Warm Milk

The old remedy works. Milk contains tryptophan, and the warmth has a comforting, sleep-inducing effect.

7. Chamomile Tea

Chamomile contains apigenin, an antioxidant that binds to brain receptors promoting sleepiness. Caffeine-free and calming.

8. Bananas

Rich in potassium and magnesium—natural muscle relaxants. Also contain tryptophan for melatonin production.

9. Oatmeal

Complex carbs help tryptophan enter the brain. Oatmeal also contains melatonin. A warm bowl is both comforting and sleep-promoting.

10. Honey

A small amount of honey raises insulin slightly, allowing tryptophan to enter the brain more easily. Add to chamomile tea for a double benefit.

Foods to Avoid Before Bed

Caffeine

Effects last 6-8 hours. Avoid coffee, tea, chocolate, and energy drinks after 2pm.

Alcohol

While it may help you fall asleep, alcohol disrupts sleep cycles and reduces REM sleep. You'll wake up less rested.

Spicy Foods

Can cause heartburn and raise body temperature, both of which interfere with sleep.

High-Fat Foods

Burgers, pizza, and fried foods take longer to digest and can cause discomfort that keeps you awake.

Sugary Foods

Sugar causes blood sugar spikes and crashes that can wake you during the night.

Large Meals

Eating too much before bed forces your digestive system to work hard, making quality sleep difficult.

Timing Your Evening Meals

• Dinner: Eat 2-3 hours before bed
• Light snack: If hungry, eat 30-60 minutes before bed
• Keep snacks small: 150-200 calories maximum

Sleep-Friendly Bedtime Snack Ideas

• Greek yogurt with honey and walnuts
• Banana with almond butter
• Whole grain crackers with turkey
• Oatmeal with tart cherries
• Chamomile tea with a small handful of almonds
• Warm milk with honey
• Kiwi slices

The Bottom Line

While no single food is a magic sleep solution, incorporating sleep-promoting foods and avoiding sleep-disrupting ones can noticeably improve your rest. Combine good nutrition with consistent sleep habits for best results.