The 12 Best Foods for Better Sleep, Backed by Dietitians

Getting a good night’s sleep is essential for overall health and well-being, yet many people struggle to fall asleep or stay asleep throughout the night. While factors like stress, environment, and sleep habits play a significant role, your diet can also have a profound impact on your sleep quality. Certain foods contain nutrients that promote relaxation, support the production of sleep-regulating hormones, and help you wind down at the end of the day. In this article, we’ll explore the 12 best foods for better sleep, as recommended by dietitians, and how incorporating these foods into your diet can lead to more restful nights.

1. Almonds

Almonds are a rich source of magnesium, a mineral that plays a crucial role in sleep regulation. Magnesium helps to relax muscles and reduce levels of the stress hormone cortisol, which can interfere with sleep. Consuming a handful of almonds as an evening snack may help you relax and prepare for bed.

• Why It Works: High in magnesium, which promotes relaxation and supports sleep.
• Serving Suggestion: Enjoy a small handful of almonds or add them to your evening oatmeal or yogurt.

2. Kiwi

Kiwi is not only delicious but also one of the best fruits for improving sleep quality. Research has shown that eating two kiwis an hour before bedtime can help you fall asleep faster and stay asleep longer. This is likely due to the fruit’s high levels of serotonin, a hormone that helps regulate your sleep-wake cycle.

• Why It Works: Contains serotonin and antioxidants that support better sleep.
• Serving Suggestion: Eat two kiwis an hour before bed for the best results.

3. Tart Cherry Juice

Tart cherry juice is one of the few natural sources of melatonin, the hormone that signals to your body that it’s time to sleep. Drinking a glass of tart cherry juice before bed has been shown to improve sleep duration and quality, making it an excellent addition to your nighttime routine.

• Why It Works: Rich in melatonin, which regulates sleep cycles.
• Serving Suggestion: Drink a glass of tart cherry juice 30 minutes to an hour before bedtime.

The Military Diet: Fact vs Fiction About This Popular 3-Day Eating Plan

4. Turkey

Turkey is well-known for its high tryptophan content, an amino acid that your body uses to produce serotonin and melatonin. These hormones are key players in promoting relaxation and sleep. A small portion of turkey as part of your evening meal could help you drift off to sleep more easily.

• Why It Works: High in tryptophan, which supports the production of sleep-inducing hormones.
• Serving Suggestion: Include turkey in your dinner or enjoy a turkey sandwich as a late-night snack.

5. Chamomile Tea

Chamomile tea is a popular herbal tea known for its calming effects. It contains an antioxidant called apigenin, which binds to certain receptors in your brain that promote relaxation and sleep. Drinking a cup of chamomile tea before bed is a simple and natural way to enhance sleep quality.

• Why It Works: Contains apigenin, an antioxidant that promotes relaxation and sleep.
• Serving Suggestion: Brew a cup of chamomile tea 30 minutes before bedtime to help you unwind.

Understanding the Anti-Inflammatory Diet: Essential Insights for Better Health

6. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids and vitamin D, both of which are linked to better sleep. These nutrients help regulate serotonin, improving sleep quality and helping you fall asleep faster.

• Why It Works: High in omega-3 fatty acids and vitamin D, which support sleep regulation.
• Serving Suggestion: Incorporate fatty fish into your dinner a few times a week to promote better sleep.

7. Bananas

Bananas are a good source of potassium and magnesium, two minerals that help relax muscles and calm the body, making it easier to fall asleep. They also contain tryptophan, which can further support the production of sleep-inducing hormones.

• Why It Works: Rich in magnesium, potassium, and tryptophan, all of which promote relaxation.
• Serving Suggestion: Enjoy a banana as a bedtime snack or add it to your evening smoothie.

8. Walnuts

Walnuts are another good source of tryptophan and also contain melatonin. Eating a small handful of walnuts before bed can help improve sleep quality and ensure you get the rest you need.

• Why It Works: Provides tryptophan and melatonin, supporting the sleep-wake cycle.
• Serving Suggestion: Snack on a handful of walnuts in the evening or sprinkle them over a salad for dinner.

The Truth About Bubbly Water and Your Health

9. Oatmeal

Oatmeal is a comforting and warming food that’s also rich in carbohydrates and melatonin. Eating a small bowl of oatmeal before bed can help raise your blood sugar slightly, encouraging your body to produce insulin and promote sleep.

• Why It Works: High in carbs and melatonin, which can promote relaxation and sleep.
• Serving Suggestion: Prepare a small bowl of oatmeal and top it with a few slices of banana or a handful of almonds.

10. Spinach

Spinach is packed with magnesium, iron, and calcium—nutrients that play a role in the production of sleep hormones. Magnesium helps relax the muscles, while calcium helps the brain use tryptophan to manufacture melatonin.

• Why It Works: Rich in sleep-supporting nutrients like magnesium and calcium.
• Serving Suggestion: Add spinach to your dinner or blend it into a smoothie for a nutrient boost before bed.

11. Cottage Cheese

Cottage cheese is a great source of casein protein, which is slow-digesting and can keep you feeling full throughout the night. It also contains tryptophan, which can help promote better sleep by supporting serotonin production.

• Why It Works: High in slow-digesting protein and tryptophan, which aid in sleep.
• Serving Suggestion: Pair cottage cheese with some pineapple or berries for a satisfying evening snack.

Authentic Vegetarian Paella Recipe: A Culinary Journey to Spain

12. Passionflower Tea

Passionflower tea is another herbal tea known for its calming properties. It contains compounds that boost the production of gamma-aminobutyric acid (GABA) in the brain, which reduces brain activity and promotes relaxation.

• Why It Works: Increases GABA levels in the brain, helping to reduce stress and encourage sleep.
• Serving Suggestion: Drink a cup of passionflower tea in the evening to help you relax before bed.

Tips for Incorporating Sleep-Enhancing Foods Into Your Diet

Adding these sleep-promoting foods to your diet doesn’t have to be difficult. Try incorporating them into your evening meals or enjoy them as bedtime snacks to help improve your sleep quality. Additionally, consider pairing these foods with other sleep-friendly habits, such as maintaining a regular sleep schedule and creating a relaxing bedtime routine.

Frequently Asked Questions About Foods for Better Sleep

Can eating certain foods really improve sleep?
Yes, certain foods contain nutrients that promote relaxation, support the production of sleep-regulating hormones, and help improve sleep quality.

How soon before bed should I eat these foods?
It’s best to consume these sleep-promoting foods about 30 minutes to an hour before bedtime to allow your body to absorb the nutrients.

Liquid Gains: How Protein Shakes Are Reshaping Fitness

Are there any foods I should avoid before bed?
Yes, it’s a good idea to avoid caffeine, alcohol, and heavy, spicy foods before bed, as they can interfere with your ability to fall and stay asleep.

Can these foods replace sleep aids or medication?
While these foods can support better sleep, they are not a replacement for sleep aids or medication prescribed by a healthcare provider. Always consult with a doctor if you have persistent sleep issues.

Is it okay to snack before bed?
Yes, as long as the snack is light and includes sleep-promoting ingredients, a bedtime snack can actually help you fall asleep more easily.

Image Credit: Freepik