7 Foods That Can Help You Sleep Better at Night

Tossing and turning night after night, watching the clock tick past midnight while your mind races? You’re not alone in this frustrating battle with sleepless nights. Poor sleep affects nearly 70 million Americans, leaving them exhausted, irritable, and struggling to function during the day.

The good news is that your kitchen might hold some surprisingly effective sleep allies. Research shows that certain foods contain natural compounds that can gently support your body’s sleep processes, helping you drift off more easily and enjoy deeper rest. We’ve spent years researching the science behind sleep-supporting nutrition and testing these approaches to bring you seven proven foods that can transform your nighttime routine.

At a Glance: The Best Sleep-supporting Foods

If you’ve been struggling to get quality rest, certain foods that help you sleep can naturally support your body’s transition to slumber. These aren’t magic solutions, but they contain specific compounds that work with your natural sleep-wake cycle.

The 7 foods to help you sleep better we’ll explore each contain different sleep-supporting nutrients. Some provide natural melatonin, while others offer magnesium or tryptophan—all compounds that can aid relaxation and rest. Combined with other natural sleep techniques, they can significantly improve your sleep quality.

These seven foods that help you sleep better work by supporting your body’s natural processes rather than forcing drowsiness. Think of them as gentle nudges that encourage relaxation and deeper rest cycles.

The timing matters just as much as the food itself. Eating the right food for better sleep too early won’t have much impact, while consuming it too late might actually disrupt your rest with digestion demands.

1. Tart Cherries

How They Support Sleep

Tart cherries contain natural melatonin, the same hormone your brain produces to signal bedtime. Unlike sweet cherries, tart varieties like Montmorency cherries pack significantly higher levels of this sleep-supporting compound.

These ruby-red fruits also provide anthocyanins, powerful antioxidants that may help reduce inflammation that interferes with restful sleep. Research shows that people who consume tart cherry products experience longer sleep duration and better sleep quality compared to those who don’t.

The natural sugars in tart cherries work alongside melatonin to gently encourage drowsiness without the crash that comes from processed sweets.

Best Ways to Enjoy Them

Fresh tart cherries offer the most nutritional bang, but they’re not always available year-round. Tart cherry juice provides a convenient alternative that concentrates the sleep-supporting compounds.

Here are your best options:

• 100% pure tart cherry juice (no added sugars)
• Frozen tart cherries blended into smoothies
• Dried tart cherries mixed into yogurt or oatmeal
• Tart cherry concentrate diluted with water

Avoid cherry-flavored products or juices with added sugars, as these can actually disrupt your sleep patterns.

Recommended Portion and Timing

For tart cherry juice, aim for 8 ounces about 1-2 hours before your intended bedtime. This gives your body time to absorb the melatonin without causing late-night bathroom trips.

If you prefer whole cherries, a half-cup serving provides similar benefits. Consistency matters more than perfect timing – drinking tart cherry juice at roughly the same time each evening helps regulate your natural sleep-wake cycle.

2. Fatty Fish (Salmon, Mackerel, Sardines)

How They Support Sleep

Fatty fish deliver a powerful one-two punch for better sleep: omega-3 fatty acids and vitamin D. These nutrients work together to regulate serotonin production, which your body converts into melatonin as bedtime approaches.

The EPA and DHA omega-3s in fatty fish help reduce inflammation throughout your body, including in brain regions that control sleep cycles. People with higher omega-3 levels in their blood typically fall asleep faster and experience fewer middle-of-the-night wake-ups.

Vitamin D deficiency is closely linked to sleep disorders, and fatty fish provide one of the few natural food sources of this crucial nutrient.

Best Ways to Prepare Them

Simple preparation methods preserve the delicate omega-3 fatty acids that support healthy sleep patterns. High heat and lengthy cooking times can break down these beneficial compounds.

Try these gentle cooking methods:

• Baked salmon with herbs at 375°F for 12-15 minutes
• Pan-seared mackerel with lemon and garlic
• Sardines on whole grain toast with avocado
• Poached fish in coconut milk with ginger

Season with sleep-supporting spices like turmeric or herbs like dill rather than heavy, stimulating seasonings that might keep you awake. In addition to enhancing sleep, these spices can also play a role in supporting your immune system during the cold season. Incorporating natural ingredients like garlic and ginger into your meals may further help to boost your immune defenses against seasonal illnesses.

Recommended Portion and Timing

A 3-4 ounce serving (about the size of your palm) provides optimal omega-3 levels without overloading your digestive system before bed. Aim to finish your fish dinner at least 3 hours before sleep to allow proper digestion.

Eating fatty fish 2-3 times per week builds up omega-3 levels in your system for sustained sleep benefits. Unlike some foods that help you sleep, fatty fish work best as part of your regular dinner rotation rather than a bedtime snack.

Also See: 10 Powerful Foods That Naturally Fight Inflammation

3. Almonds and Walnuts

How They Support Sleep

Almonds and walnuts pack multiple sleep-supporting nutrients into every handful. Almonds contain magnesium, which helps activate your parasympathetic nervous system – your body’s “rest and digest” mode that prepares you for sleep.

Walnuts are unique among nuts because they naturally contain melatonin, plus they’re rich in alpha-linolenic acid (ALA), a plant-based omega-3 that supports brain health and sleep regulation. The protein in both nuts helps stabilize blood sugar overnight, preventing the 3 AM wake-ups that can happen when glucose levels crash. Enjoying a variety of nuts, including walnuts, can provide numerous health advantages. In fact, there are 10 health benefits of walnuts and other nuts that can enhance overall wellness.

These nuts also provide tryptophan, an amino acid that serves as a building block for both serotonin and melatonin production in your brain.

Best Ways to Enjoy Them

Raw or lightly roasted nuts retain more of their sleep-supporting nutrients compared to heavily processed varieties. Skip the salted or flavored options, which can be too stimulating before bed.

Smart serving ideas include:

• A small handful of mixed almonds and walnuts
• Almond butter on apple slices
• Chopped walnuts stirred into Greek yogurt
• Homemade trail mix with nuts and tart cherries

Pair your nuts with a small amount of complex carbohydrates like whole grain crackers to help transport tryptophan to your brain more effectively.

Recommended Portion and Timing

Stick to about 1 ounce (roughly 23 almonds or 14 walnut halves) as an evening snack 30-60 minutes before bed. This provides sleep benefits without the digestive workload of a larger portion.

Nuts are calorie-dense, so timing matters – eating them too late might leave you feeling uncomfortably full when you’re trying to wind down. If you’re particularly sensitive to fats, enjoy your nuts with dinner instead of as a bedtime snack.

4. Kiwi Fruit

How It Supports Sleep

This fuzzy green fruit packs a powerful sleep-supporting punch that might surprise you. Kiwi fruit contains high levels of serotonin, a neurotransmitter that your body naturally converts into melatonin.

Research shows that eating two kiwis before bed can reduce the time it takes to fall asleep by up to 35%. The fruit also provides vitamin C and antioxidants that may help regulate your circadian rhythm.

Beyond serotonin, kiwis contain folate, which supports healthy brain function during rest. The combination of these compounds makes kiwi one of the most effective foods that help you sleep naturally.

Best Ways to Prepare It

The simplest approach works best with this sleep-friendly fruit. Here’s how to prepare kiwi for optimal sleep support:

1. Choose ripe kiwis that yield slightly to gentle pressure
2. Wash the skin thoroughly (it’s edible and nutritious) or peel with a spoon
3. Slice into rounds or eat whole with a spoon
4. For variety, blend into a smoothie with banana or add to plain yogurt

Skip adding sugar or honey, as the natural sweetness provides enough flavor without spiking blood sugar levels before bed.

Recommended Portion and Timing

Eat two medium kiwis about one hour before your intended bedtime. This timing allows your body to process the fruit and begin converting serotonin into sleep-promoting melatonin.

Two kiwis provide approximately 90 calories and won’t overload your digestive system. If you find two too much, start with one and gradually increase as your body adapts to this sleep-supporting routine.

5. Oatmeal and Complex Carbohydrates

How They Support Sleep

Complex carbohydrates like oatmeal work as natural sleep aids by triggering insulin production, which helps tryptophan cross the blood-brain barrier more easily. This process increases serotonin production, leading to better sleep quality and faster sleep onset.

Oatmeal also contains melatonin naturally, though in smaller amounts than tart cherries. The fiber content helps stabilize blood sugar levels throughout the night, preventing those middle-of-the-night wake-ups caused by blood sugar drops.

Unlike simple carbs that cause energy spikes, complex carbohydrates provide steady, sustained energy that gradually decreases as you prepare for sleep. This makes oatmeal one of the best foods to help you sleep when you need something more substantial than fruit.

Best Ways to Prepare Them

A warm bowl of oatmeal creates the perfect bedtime ritual. Follow these steps for sleep-optimized preparation:

1. Use steel-cut or rolled oats rather than instant varieties
2. Cook with milk (dairy or plant-based) for added tryptophan and calcium
3. Add sleep-supporting toppings like sliced banana, chopped walnuts, or a sprinkle of cinnamon
4. Sweeten lightly with a small amount of honey or maple syrup if needed
5. Serve warm but not piping hot to avoid raising your core body temperature

Other complex carbohydrates that help with sleep include whole grain toast, quinoa, or brown rice prepared simply without heavy seasonings.

Recommended Portion and Timing

Enjoy a small bowl (about ½ cup dry oats) approximately 1-2 hours before bedtime. This portion provides enough carbohydrates to support sleep without causing digestive discomfort.

Eating too close to bedtime can interfere with sleep, so allow adequate digestion time. If you prefer other complex carbs, stick to similar portions: one slice of whole grain toast or ⅓ cup cooked quinoa.

6. Bananas

How They Support Sleep

Bananas deserve recognition as one of nature’s most accessible sleep aids. They contain high levels of potassium and magnesium, two minerals that work together to relax muscles and calm the nervous system.

The natural sugars in bananas provide tryptophan with the boost it needs to cross into your brain effectively. This amino acid then converts to serotonin and eventually melatonin, supporting your natural sleep-wake cycle.

Bananas also contain vitamin B6, which your body needs to produce melatonin. If you’ve been struggling with restless legs or muscle tension at night, the potassium in bananas can help address these common sleep disruptors.

Best Ways to Enjoy Them

Bananas offer versatility when it comes to bedtime preparation. Here are the most effective methods:

1. Eat one medium banana plain as a simple evening snack
2. Slice over a small bowl of oatmeal for combined sleep benefits
3. Blend with a cup of warm milk for a soothing bedtime smoothie
4. Pair with a small handful of almonds for added magnesium
5. Mash onto whole grain toast with a light sprinkle of cinnamon

Choose bananas with some yellow-brown spots, as they contain higher levels of natural sugars that support tryptophan absorption.

Recommended Portion and Timing

One medium banana eaten 30-60 minutes before bed provides optimal sleep support without digestive interference. This timing allows the potassium and magnesium to begin their muscle-relaxing effects as you prepare for sleep.

A medium banana contains about 100 calories, making it substantial enough to prevent hunger pangs but light enough to avoid sleep disruption. Avoid eating multiple bananas close to bedtime, as too much natural sugar can be counterproductive.

7. Chamomile Tea and Sleep-supporting Beverages

How They Support Sleep

Chamomile tea stands out among sleep-supporting beverages due to its unique compound called apigenin. This antioxidant binds to specific receptors in your brain that promote sleepiness and reduce anxiety.

Unlike foods that help you sleep through nutritional pathways, chamomile works more like a gentle, natural sedative. The warm temperature of the tea also signals to your body that it’s time to wind down by slightly raising and then lowering your core body temperature.

Other effective sleep beverages include passionflower tea, valerian root tea, and warm milk with a pinch of turmeric. Each contains compounds that support different aspects of healthy sleep patterns. Exploring various teas can also reveal their additional health benefits, such as promoting relaxation and reducing anxiety, making them excellent choices for overall wellness.

Best Ways to Prepare Them

Proper preparation maximizes the sleep-promoting benefits of these calming beverages:

1. Use loose leaf chamomile or high-quality tea bags for better potency
2. Steep in water heated to 200°F (just before boiling) for 5-7 minutes
3. Cover the cup while steeping to retain beneficial oils
4. Add a small teaspoon of honey if desired, but avoid sugar
5. Drink while warm but not scalding hot
6. For variety, try blends containing chamomile, lavender, and lemon balm

If you prefer warm milk, heat gently without boiling and add a pinch of cinnamon or turmeric for additional sleep-supporting properties.

Recommended Portion and Timing

Drink one cup of chamomile tea 30-45 minutes before your desired bedtime. This timing allows the apigenin to take effect while giving you enough time for a final bathroom visit before sleep.

Limit yourself to one cup to avoid middle-of-the-night wake-ups for bathroom trips. If you’re sensitive to liquids before bed, try drinking the tea 60-90 minutes earlier and sipping just a few ounces closer to bedtime.

The Science Made Simple: How Food Affects Your Sleep

If you’ve ever wondered why certain foods make you drowsy while others keep you wired, there’s fascinating science behind it. Your body produces specific chemicals that either promote wakefulness or encourage rest, and what you eat directly influences this delicate balance.

Think of your digestive system as a chemical laboratory. When you consume certain nutrients, your body converts them into sleep-promoting compounds that signal your brain it’s time to wind down.

Natural Sleep-supporting Compounds in Food

Several powerful compounds found naturally in food can help support your body’s sleep processes. Incorporating foods that boost energy naturally can also make a significant difference in your overall well-being. Understanding these key players helps you make smarter food choices for better rest.

Melatonin

Melatonin is your body’s natural sleep hormone, and consuming foods that contain it can support your sleep-wake cycle. This compound tells your brain when it’s time to prepare for sleep by dimming alertness and lowering body temperature.

Tart cherries contain the highest natural levels of melatonin among common foods. Walnuts, almonds, and certain grains also provide smaller amounts that can contribute to your evening wind-down routine.

Tryptophan

This amino acid serves as a building block for serotonin, which your body then converts to melatonin. You’ll find tryptophan in protein-rich foods like turkey, fish, eggs, and dairy products.

Combining tryptophan-rich foods with complex carbohydrates helps this amino acid cross into your brain more effectively. The carbohydrates trigger insulin release, which clears competing amino acids from your bloodstream.

Magnesium

This mineral acts like a natural muscle relaxant and helps calm your nervous system. Magnesium supports the production of GABA, a neurotransmitter that promotes feelings of tranquility.

Almonds, pumpkin seeds, and leafy greens provide excellent sources of magnesium. Even a small deficiency in this mineral can contribute to restless sleep and frequent nighttime awakenings. Ensuring proper magnesium intake can help alleviate anxiety and improve sleep quality. Incorporating foods rich in magnesium into your diet may be beneficial for managing sleep and anxiety issues.

Complex Carbohydrates

Unlike simple sugars that cause energy spikes, complex carbohydrates provide steady fuel while supporting serotonin production. Oats, quinoa, and sweet potatoes fall into this category.

These slow-digesting carbs help maintain stable blood sugar levels throughout the night, preventing hunger pangs that might wake you up. They also promote the release of insulin, which aids tryptophan absorption.

Timing Your Evening Meals for Better Rest

When you eat matters almost as much as what you eat. Your digestive system needs time to process food before you lie down, but you also don’t want to go to bed hungry.

Aim to finish your last substantial meal 2-3 hours before bedtime. This allows your stomach to empty while preventing late-night hunger that could disrupt your sleep.

If you need a small snack closer to bedtime, choose foods that help you sleep like a small portion of nuts, a banana, or a cup of chamomile tea. Keep these light snacks under 200 calories to avoid overworking your digestive system.

Foods That Can Interfere With Sleep

Just as certain foods support sleep, others can sabotage your rest. Being aware of these sleep disruptors helps you avoid them during evening hours when your body is trying to wind down.

Some foods stimulate your nervous system, while others cause digestive distress that keeps you tossing and turning. Smart timing and portion control make all the difference.

High-caffeine Foods and Beverages

Caffeine blocks adenosine receptors in your brain, preventing the natural drowsiness that builds throughout the day. This stimulant can stay active in your system for 6-8 hours after consumption.

Coffee, black tea, chocolate, and some sodas contain significant amounts of caffeine that can keep you awake at night. Even decaffeinated options contain small amounts that might affect sensitive individuals.

Watch for hidden sources like chocolate ice cream, coffee-flavored desserts, and certain pain medications. If you’re sensitive to caffeine, avoid these foods after 2 PM to prevent sleep interference.

Spicy and Heavy Foods

Spicy foods can raise your body temperature and cause heartburn, making it difficult to fall asleep comfortably. Heavy, high-fat meals require significant energy to digest, keeping your body active when it should be resting.

Foods like pizza, fried chicken, or curry dishes can cause digestive discomfort that persists for hours. Your stomach works overtime processing these complex meals, potentially causing acid reflux when you lie down.

Save rich, spicy meals for earlier in the day when your digestive system is most active. Choose lighter, easier-to-digest options for dinner to support better sleep quality.

High-sugar Snacks

Sugary treats cause rapid blood sugar spikes followed by crashes that can wake you up in the middle of the night. Your body releases stress hormones like cortisol to stabilize these fluctuations.

Candy, cookies, and sweetened beverages provide quick energy that works against your body’s natural evening slowdown. These foods can also feed harmful gut bacteria that produce wake-promoting compounds.

If you crave something sweet before bed, choose naturally sweet options like berries or a small piece of fruit. The fiber in whole fruits slows sugar absorption and prevents dramatic blood sugar swings.

Alcohol’s Impact on Sleep Quality

While alcohol might initially make you feel drowsy, it significantly disrupts your sleep architecture. Alcohol prevents you from reaching the deeper stages of sleep that restore your body and mind.

As alcohol metabolizes throughout the night, it can cause frequent awakenings and reduce REM sleep quality. Many people experience early morning wakefulness after drinking, even if they fell asleep easily.

Limit alcohol consumption to earlier in the evening, and avoid using it as a sleep aid. If you choose to drink, allow at least 3 hours between your last drink and bedtime for better sleep quality. To help recover from any effects of alcohol, it’s also beneficial to adopt strategies to get rid of a hangover fast. Staying hydrated and consuming nutrient-rich foods can significantly aid in a quicker recovery.

Common Mistakes to Avoid When Using Food to Support Sleep

Even with the best intentions, many people make simple errors that undermine their sleep-supporting food choices. Understanding these common pitfalls helps you maximize the benefits of foods that help you sleep better.

Small adjustments to your eating patterns can make a significant difference in how well these sleep-promoting foods work for you.

Eating Too Close to Bedtime

Many people grab a large snack right before bed, thinking it will help them sleep. This actually forces your digestive system to work when it should be winding down for the night.

Eating substantial amounts within 1-2 hours of bedtime can cause discomfort, acid reflux, and frequent bathroom trips that disrupt sleep. Your body temperature also rises during digestion, working against the natural cooling that promotes sleep. Drinking certain beverages before sleep, however, such as bedtime drinks for fat burning, can help you burn fat while you rest. Exploring bedtime drinks for fat burning can enhance your overall health and improve sleep quality.

If you must eat close to bedtime, stick to light options under 200 calories. A small handful of almonds or a banana provides sleep-supporting nutrients without overloading your system.

Consuming Large Portions

More isn’t always better when it comes to sleep-supporting foods. Large portions of even healthy foods can cause digestive distress and keep you awake.

A whole bowl of cherries might seem like a good idea, but the high fiber content could cause stomach upset. Similarly, too many nuts provide excess calories and fat that require significant energy to process.

Stick to recommended serving sizes: 1/4 cup of nuts, 1/2 cup of cherries, or one medium piece of fruit. These portions provide sleep benefits without digestive consequences.

Relying Only on Food Without Good Sleep Hygiene

Food that helps you sleep works best as part of a comprehensive approach to better rest. Expecting diet alone to solve sleep problems while ignoring other factors often leads to disappointment.

Screen time before bed, irregular sleep schedules, and stress all impact sleep quality regardless of what you eat. Foods that help with sleep support your natural rhythms but can’t overcome poor sleep habits.

Combine sleep-supporting foods with consistent bedtime routines, dark sleeping environments, and stress management techniques. This holistic approach maximizes the benefits of your dietary choices.

Expecting Immediate Results

Unlike sleep medications that work within hours, foods that will help you sleep often require consistent use over several days or weeks to show benefits. Your body needs time to build up beneficial compounds and establish new patterns.

Some people give up after one or two nights if they don’t notice dramatic changes. Natural approaches work more gradually but often provide more sustainable improvements.

Give sleep-supporting foods at least 1-2 weeks of consistent use before evaluating their effectiveness. Keep a simple sleep diary to track gradual improvements in sleep quality and duration.

Frequently Asked Questions

Can I Combine Multiple Sleep-supporting Foods in One Meal for Better Results?

Yes, combining sleep-supporting foods can be effective, as they may work synergistically. For example, a light snack like a small bowl of oatmeal with sliced bananas and a few almonds provides complex carbohydrates, magnesium, and tryptophan, which together can promote melatonin production. However, keep portions small to avoid digestive discomfort, and aim for this about 1-2 hours before bed.

Are There Any People Who Should Avoid These Foods Before Bedtime?

Individuals with specific health conditions or dietary restrictions should exercise caution. For instance, those with nut allergies must skip almonds and walnuts, while people with acid reflux might find tart cherries or kiwi irritating. If you have diabetes, monitor carbohydrate intake from foods like bananas and oatmeal. Always consult a healthcare provider before making significant dietary changes.

What Should I Do if I Don’t See Sleep Improvement After Trying These Foods?

If you don’t notice changes, remember that diet is just one piece of the puzzle. Focus on consistent sleep hygiene practices, such as keeping a regular sleep schedule, limiting screen time before bed, and ensuring your bedroom is dark and cool. If sleep issues persist, consider consulting a doctor to rule out underlying conditions like sleep apnea.

How Can I Incorporate These Foods Into a Busy Daily Routine?

Plan ahead by preparing simple, portable options. Keep pre-portioned snacks like a handful of walnuts or a banana handy for evenings. You can also blend kiwi or tart cherries into a smoothie earlier in the day or opt for quick-cook oatmeal. Consistency is key, so integrate these foods gradually into your dinner or pre-bedtime routine without adding stress.

Final Words

Your journey to better sleep doesn’t have to involve complicated routines or expensive supplements. These seven foods offer a natural, gentle way to support your body’s own sleep mechanisms. Start with one or two that appeal to you most, and gradually build them into your evening routine.

Remember, food works best when combined with good sleep hygiene practices like keeping a consistent bedtime and creating a calm environment. Give your body 2-3 weeks to adjust to these changes, as natural sleep support takes time to show its full benefits.

Ready to transform your nights naturally? Try incorporating one of these sleep-supporting foods into tonight’s routine and see how your body responds. For more practical wellness tips and home solutions that actually work, check out Savvy Dwelling where we share research-backed strategies for healthier, more comfortable living.

Additional Resources for You:

• Foods That Help You Sleep
• The surprising foods that lead to better sleep
• Better Sleep: 3 Simple Diet Tweaks | Johns Hopkins Medicine
• 6 Foods That Help You Sleep

Also See: 6 Selenium-rich Foods to Support Your Thyroid