Sleep is essential for good health, mental clarity, and emotional balance. Yet millions of people struggle with falling or staying asleep. While habits like managing screen time and creating a calming bedtime routine are important, your diet can also play a powerful role in how well you sleep. Certain foods contain natural compounds that help calm the brain, regulate sleep hormones, and promote deeper rest.
In this article, we’ll explore the best foods to help you sleep, how they work, and tips on incorporating them into your evening meals or snacks.
How Food Affects Sleep
Your body relies on nutrients to produce sleep-regulating hormones like melatonin and serotonin. Some foods contain these hormones naturally, while others provide the building blocks your body needs to create them. Foods that help stabilize blood sugar, relax your muscles, and reduce stress can also contribute to better sleep quality.
Eating the right foods before bed can:
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Help you fall asleep faster
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Improve sleep duration and quality
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Reduce nighttime awakenings
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Promote relaxation
Top 10 Foods That Help You Sleep
1. Cherries
Cherries, especially tart cherries, are one of the few natural sources of melatonin, the hormone that regulates your sleep-wake cycle.
How to enjoy: Drink a small glass of tart cherry juice in the evening or eat a handful of fresh or dried cherries as a nighttime snack.
2. Bananas
Bananas are rich in magnesium and potassium, which help relax muscles and nerves. They also contain vitamin B6, which helps convert tryptophan into serotonin and melatonin.
How to enjoy: Eat one as a pre-bedtime snack or blend into a calming smoothie with almond milk.
3. Almonds
Almonds are a great source of magnesium—a mineral linked to improved sleep and reduced insomnia. They also contain tryptophan and healthy fats that support brain function and hormone production.
How to enjoy: A small handful (about 10–12 almonds) before bed is enough.
4. Oatmeal
While often considered a breakfast food, oatmeal can be a great evening option. It’s rich in complex carbs, which can help more tryptophan enter the brain, and contains melatonin and magnesium.
How to enjoy: Make a small bowl of warm oatmeal with banana slices and a drizzle of honey for a soothing bedtime treat.
5. Turkey
Turkey contains high levels of tryptophan, an amino acid that promotes the production of melatonin and serotonin. It’s also rich in protein, which can help you feel full and satisfied.
How to enjoy: A few slices of lean turkey breast on whole grain toast or crackers in the evening is ideal.
6. Kiwi
Kiwi is packed with antioxidants, serotonin, and folate. Studies have shown that people who ate 1–2 kiwis before bed fell asleep faster and slept more deeply.
How to enjoy: Eat one or two fresh kiwis an hour before bed.
7. Warm Milk
Milk contains tryptophan and calcium, both of which help the brain produce melatonin. Warm milk is also comforting and soothing, especially when paired with a bedtime routine.
How to enjoy: Heat a cup of low-fat or plant-based milk with a pinch of cinnamon or turmeric for an extra sleep-boosting effect.
8. Chamomile Tea
Chamomile isn’t technically a food, but this herbal tea is famous for its calming properties. It contains apigenin, an antioxidant that binds to brain receptors promoting sleepiness.
How to enjoy: Drink a warm cup of chamomile tea 30–60 minutes before bed.
9. Walnuts
Walnuts are a good source of melatonin and contain omega-3 fatty acids that support brain and hormone health. They may also help reduce inflammation and stress.
How to enjoy: A small handful (about 6–8 walnut halves) makes a great evening snack.
10. Yogurt
Yogurt provides calcium, which helps the brain use tryptophan to make melatonin. It also contains probiotics that support gut health—important for regulating sleep and mood.
How to enjoy: Choose plain Greek yogurt with a spoonful of honey or a few berries before bedtime.
Foods and Drinks to Avoid Before Bed
Certain foods and beverages can make it harder to sleep by increasing alertness, causing indigestion, or raising your heart rate.
Avoid these close to bedtime:
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Caffeine (coffee, tea, cola, chocolate) – avoid after 2 p.m.
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Spicy foods – can cause heartburn or indigestion
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Alcohol – may help you fall asleep but disrupts deep sleep and causes awakenings
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Sugary snacks – can spike blood sugar and lead to energy crashes
Tips for Using Food to Improve Sleep
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Don’t eat large meals right before bed
Give your body 2–3 hours to digest before lying down. -
Keep bedtime snacks light and balanced
Choose foods with a mix of complex carbs, protein, and healthy fats. -
Stay hydrated, but don’t overdrink
Drink enough water throughout the day, but limit fluids late in the evening to avoid waking for bathroom trips. -
Be consistent
Just like a nighttime routine, having a regular dinner and bedtime snack pattern helps regulate your body clock.
Sample Evening Snack Ideas
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A banana with a spoonful of peanut butter
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Greek yogurt with honey and walnuts
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Whole grain crackers with turkey and avocado
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Oatmeal with almond milk, cinnamon, and chia seeds
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A small smoothie with kiwi, spinach, and warm milk
Final Thoughts
Sleep-supportive foods can be a simple and natural way to improve your rest. By adding nutrient-rich, calming ingredients to your evening meals and snacks, you support your body's natural rhythms and help yourself unwind.
Everyone’s body is a little different—so experiment with what works best for you and make your nighttime nutrition part of a healthy bedtime routine. Sleep well, and let food be part of your path to better rest and better health.