12 Foods That Help You Sleep Better at Night

Quality sleep is essential for overall health, yet millions of people struggle with falling asleep or staying asleep throughout the night. While lifestyle habits and stress levels play a significant role, the foods you eat can also impact the quality of your sleep. Certain foods contain nutrients that promote relaxation, regulate sleep hormones, and help you get deeper, more restorative rest. If you want to improve your sleep naturally, here are 12 science-backed foods that can help you get a better night’s sleep.

1. Almonds

Almonds are an excellent source of magnesium, a mineral that promotes relaxation and helps regulate melatonin levels, the hormone responsible for sleep.

How Almonds Help Sleep:

• Magnesium reduces stress and calms the nervous system.
• Helps lower cortisol levels, a hormone that can disrupt sleep.
• Contains healthy fats that support overall brain and body function.

How to Include in Your Diet:

• Eat a handful of almonds as an evening snack.
• Add sliced almonds to yogurt, oatmeal, or smoothies.
• Use almond butter as a spread on whole-grain toast.

2. Turkey

Turkey is well known for making people feel sleepy after a big meal. This is because it contains tryptophan, an amino acid that helps produce serotonin, which is then converted into melatonin.

How Turkey Helps Sleep:

• Tryptophan boosts serotonin and melatonin production.
• Contains high-quality protein, which prevents hunger disruptions at night.
• Helps regulate blood sugar levels, which can impact sleep quality.

How to Include in Your Diet:

• Have grilled turkey breast with vegetables for dinner.
• Make a turkey and whole-grain sandwich as a light evening meal.
• Use ground turkey in soups or stews for a nutritious meal.

3. Kiwi

Kiwi is packed with antioxidants, serotonin, and vitamin C, making it one of the best sleep-inducing fruits.

How Kiwi Helps Sleep:

• Serotonin levels help regulate sleep cycles.
• High antioxidant content reduces inflammation and oxidative stress.
• Fiber content supports gut health, which is linked to better sleep.

How to Include in Your Diet:

• Eat 1-2 kiwis about one hour before bedtime.
• Blend into smoothies or fruit bowls.
• Pair with Greek yogurt for a nighttime snack.

4. Bananas

Bananas are an excellent source of magnesium, potassium, and vitamin B6, all of which support relaxation and better sleep.

How Bananas Help Sleep:

• Magnesium and potassium relax muscles and prevent cramping.
• Vitamin B6 supports melatonin production.
• Helps stabilize blood sugar levels to avoid sleep disruptions.

How to Include in Your Diet:

• Eat a banana on its own or with nut butter before bed.
• Add slices to oatmeal or yogurt.
• Blend into a nighttime smoothie.

5. Tart Cherries

Tart cherries are one of the few natural sources of melatonin, making them an excellent choice for improving sleep quality.

How Tart Cherries Help Sleep:

• Naturally boost melatonin levels.
• Reduce inflammation and oxidative stress.
• Help regulate sleep cycles and improve overall sleep duration.

How to Include in Your Diet:

• Drink a small glass of tart cherry juice before bedtime.
• Eat dried tart cherries as a nighttime snack.
• Add to smoothies or desserts for a sleep-friendly treat.

6. Walnuts

Walnuts contain omega-3 fatty acids, tryptophan, and melatonin, making them a great food for enhancing sleep quality.

How Walnuts Help Sleep:

• Provide natural melatonin to regulate sleep.
• Omega-3 fatty acids support brain function and relaxation.
• Reduce stress hormones that can interfere with sleep.

How to Include in Your Diet:

• Eat a handful of walnuts as an evening snack.
• Sprinkle over salads, yogurt, or oatmeal.
• Add to homemade trail mix with almonds and dried fruit.

7. Oatmeal

Oatmeal isn’t just for breakfast—it’s also a fantastic bedtime snack! Oats contain complex carbohydrates and melatonin, helping to induce sleepiness.

How Oatmeal Helps Sleep:

• Provides slow-digesting carbs that keep you full overnight.
• Contains melatonin and B vitamins that support relaxation.
• Stabilizes blood sugar levels to prevent sleep disturbances.

How to Include in Your Diet:

• Make a small bowl of oatmeal with banana or walnuts.
• Prepare overnight oats for an easy pre-bedtime snack.
• Mix with honey or almond butter for extra flavor.

8. Herbal Teas (Chamomile & Valerian Root)

Certain herbal teas contain compounds that relax the nervous system, making them a perfect nighttime drink.

Best Teas for Sleep:

• Chamomile Tea – Contains apigenin, a natural sedative that promotes sleep.
• Valerian Root Tea – Reduces anxiety and improves sleep quality.
• Lavender Tea – Soothes the nervous system and reduces stress.

How to Include in Your Diet:

• Drink a warm cup of tea 30-60 minutes before bed.
• Add honey for extra relaxation benefits.
• Avoid caffeinated teas in the evening.

9. Pumpkin Seeds

Pumpkin seeds are rich in magnesium, zinc, and tryptophan, making them a great snack for improving sleep.

How Pumpkin Seeds Help Sleep:

• Magnesium relaxes the muscles and nervous system.
• Zinc helps convert tryptophan into melatonin.
• Supports deep and uninterrupted sleep.

How to Include in Your Diet:

• Eat a small handful of roasted pumpkin seeds before bed.
• Sprinkle on salads, yogurt, or oatmeal.
• Blend into smoothies for added nutrients.

10. Dark Chocolate

Dark chocolate contains serotonin and magnesium, both of which promote relaxation and sleep.

How Dark Chocolate Helps Sleep:

• Serotonin improves mood and reduces stress.
• Magnesium relaxes muscles and calms the nervous system.
• Helps regulate the sleep-wake cycle.

How to Include in Your Diet:

• Eat a small piece of dark chocolate (70% cocoa or higher).
• Mix into yogurt or oatmeal.
• Enjoy with a warm cup of chamomile tea.

11. Cottage Cheese

Cottage cheese is high in casein protein and tryptophan, helping you stay full overnight while promoting relaxation.

How to Include in Your Diet:

• Eat plain cottage cheese with fruit or nuts.
• Mix with honey and cinnamon for extra flavor.
• Spread on whole-grain toast for a light snack.

12. Sweet Potatoes

Sweet potatoes are rich in complex carbohydrates and magnesium, both of which promote relaxation and better sleep.

How to Include in Your Diet:

• Roast sweet potatoes with olive oil and cinnamon.
• Mash with almond butter and honey.
• Make sweet potato fries as a healthy snack.

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Disclaimer

Results may vary. Always consult with a doctor before making dietary changes. This article is for informational purposes only.