12 Best Foods That Help You Sleep Better Getting a good night’s sleep is one of the best things you can do for your health. Sleep allows your body and mind to recover, repair, and reset for the next day. But if you find yourself tossing and turning at night, your diet could be playing a bigger role than you think.

Certain foods and drinks are naturally packed with nutrients that help promote relaxation, reduce stress, and regulate hormones like melatonin and serotonin—both key players in a healthy sleep cycle. If restful sleep seems out of reach, consider adding these sleep-supporting foods to your nightly routine.

Why Sleep Is So Important

Sleep isn’t just about recharging your body—it plays a vital role in keeping you mentally and physically healthy. Consistently poor sleep can affect your mood, memory, immune function, and even raise your risk for chronic conditions like heart disease, diabetes, and obesity.

Many people underestimate the importance of sleep, often trading it for late-night TV, scrolling on phones, or working late into the night. But quality sleep is just as important as a healthy diet and regular exercise.

As Dr. Michael Roizen puts it, “Sleep has become a cultural sacrificial lamb”—but we can change that with better habits and food choices

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How Food Affects Sleep

The connection between your diet and sleep is stronger than you might think. Certain nutrients can help relax your body and promote restful sleep by supporting the production of melatonin, serotonin, and other sleep-regulating chemicals in your brain.

Tryptophan, magnesium, vitamin B6, folate, and calcium all play roles in helping you fall and stay asleep. Choosing the right foods in the evening can set you up for a night of deep, uninterrupted rest.

12 Best Foods That Help You Sleep Better Naturally

Kiwis

Kiwis are not only delicious but also rich in fiber, antioxidants, and serotonin. Studies suggest eating kiwis before bed may help improve how quickly you fall asleep and how long you stay asleep. A small, nutrient-packed fruit that supports sleep? Yes, please

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Tart Cherries & Cherry Juice

Tart cherries are a natural source of melatonin. Drinking tart cherry juice has been shown to improve sleep duration and quality—especially when consumed consistently before bed.

Milk & Dairy Products

A glass of warm milk isn’t just an old wives’ tale. Dairy contains tryptophan and calcium, which both contribute to melatonin production. Yogurt and cheese offer similar benefits and make excellent evening snacks.

Fatty Fish

Salmon, tuna, and other fatty fish are rich in omega-3 fatty acids and vitamin D. These nutrients may improve serotonin levels and enhance overall sleep quality. Try including fish in your dinner a few nights a week

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Almonds

Almonds are a great source of magnesium, a mineral that plays a key role in sleep regulation. They also contain melatonin and healthy fats. A small handful in the evening can promote relaxation and better rest.

Whole Grains

Whole grains like oatmeal, brown rice, and quinoa help stabilize blood sugar levels and boost tryptophan availability in the brain. This can lead to improved sleep quality and fewer nighttime awakenings.

Turkey

Turkey is rich in protein and high in tryptophan, which helps your body produce serotonin and melatonin. It’s no surprise many people feel sleepy after a Thanksgiving meal.

Bananas

Loaded with potassium and magnesium, bananas help relax muscles and nerves. They also provide tryptophan, making them an ideal bedtime snack that supports both the body and the brain

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Leafy Greens

Spinach, kale, and other dark leafy greens are full of magnesium. A deficiency in this mineral is linked to insomnia and disrupted sleep. Including greens in your dinner may promote deeper sleep.

Chamomile Tea

Chamomile tea is widely known for its calming effects. It contains apigenin, an antioxidant that binds to brain receptors and encourages sleepiness. A warm cup before bed can help ease you into a restful night.

Malted Milk

This comforting drink, made from milk and malted barley, provides B vitamins, magnesium, and zinc—all helpful in reducing stress and promoting better sleep. Milk from cows milked at night contains higher melatonin levels for an extra sleep-friendly effect.

Fresh Herbs

Sage and basil contain compounds that promote relaxation and reduce tension. Try adding them to your evening meals for a natural calming effect. Just steer clear of spicy herbs before bed, as they may have the opposite effect

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Top Bedtime Snacks That Support Restful Sleep

If you’re feeling a bit hungry before bed, a small, balanced snack can be just the thing to help you wind down. Try these nutritious combinations:

• A banana with a spoonful of low-fat yogurt
• Whole-grain crackers with natural peanut butter
• Low-fat cottage cheese with whole-grain pita chips
• An apple with a piece of mozzarella string cheese
• A small glass of unsweetened tart cherry juice

These snacks are light enough to avoid digestion issues but provide key nutrients that support sleep.

Healthy Sleep Habits to Maximize Your Sleep Quality

While eating the right foods can support better sleep, they work best when combined with good bedtime habits. Consider adding these tips to your nighttime routine:

• Stick to the same sleep schedule every day, even on weekends
• Create a relaxing bedtime ritual (like reading or gentle stretching)
• Keep screens (phones, tablets, TVs) out of the bedroom
• Avoid caffeine in the afternoon and evening
• Limit alcohol close to bedtime—it can disrupt sleep later in the night
• Keep your bedroom dark, quiet, and cool for optimal rest

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Frequently Asked Questions

Takeaway

A restful night’s sleep is essential for your mental, emotional, and physical health—and what you eat can make a real difference. Adding sleep-supporting foods like kiwi, almonds, chamomile tea, and dairy to your evening routine is a natural and effective way to improve your sleep quality.

Pair these foods with healthy sleep habits, and you’ll set yourself up for deeper, more restorative rest. If you continue to struggle with sleep, don’t hesitate to reach out to a healthcare professional for support and guidance.