A good night’s rest is extremely important, but it doesn’t always come easily. However, the foods on your plate can actually help you get proper sleep at night. Certain nutrients, minerals, and plant compounds have been shown to relax the mind or support the hormones that guide sleep. Here are fifteen foods and drinks that can help you drift off more smoothly.
Almonds
Credit: Getty Images
Magnesium plays a role in how easily muscles relax, and almonds happen to be packed with it. A small handful covers nearly a quarter of the daily magnesium recommendation for women. Studies link low magnesium intake to disrupted sleep, so snacking on them earlier in the evening may encourage steadier rest.
Tart Cherries
Credit: Getty Images
These sour fruits stand out for their melatonin content. Research published in the Journal of Medicinal Food found that tart cherry juice boosted sleep duration in adults with insomnia. Fresh cherries aren’t always easy to find, but juice and dried forms are widely available.
Salmon
Credit: Canva
This fish does double duty: vitamin D and omega-3 fatty acids work together to boost serotonin levels. Higher serotonin often means smoother transitions into sleep cycles. A study involving schoolchildren even found that those who ate fatty fish performed better on daytime tasks, partly thanks to improved rest.
Kiwi
Credit: Canva
This small fruit contains serotonin along with antioxidants like vitamin C. Having one or two kiwis about an hour before bedtime may help reduce nighttime restlessness. Beyond sleep, kiwi contributes fiber, which is valuable for digestion and overall health.
Chamomile Tea
Credit: Getty Images
A bedtime mug of chamomile has been a household ritual for generations, and modern science backs it up. The herb contains apigenin, an antioxidant that attaches to calming receptors in the brain. One study of older adults who took chamomile extract showed measurable improvements in sleep quality.
Walnuts
Credit: Canva
Nuts vary in nutrient profiles, but walnuts stand out for melatonin. Researchers studying animal models noticed longer, deeper sleep when diets included walnuts. They also provide omega-3 fats, which are linked to reduced stress hormones. Sprinkling walnuts into yogurt or salads at dinner could provide the right mix.
Yogurt
Credit: Canva
Your gut bacteria keep their own kind of schedule, and a balanced microbiome appears to support better sleep rhythms. Probiotic-rich yogurt helps maintain that balance. Research in Beneficial Microbes showed people who ate yogurt regularly had greater bacterial diversity, which is linked to healthy circadian patterns.
Oats
Credit: Canva
Carbohydrates influence how quickly tryptophan enters the brain, where it is converted into serotonin and then melatonin. Oats provide these carbs in a whole-grain form, plus a dose of magnesium. Research suggests diets higher in fiber and complex carbs may result in deeper, more restorative sleep stages.
Turkey
Credit: Getty Images
The famous “Thanksgiving nap” isn’t entirely a myth. Turkey contains tryptophan, the same amino acid that helps your body create melatonin. On top of that, protein-heavy meals may increase tiredness on their own. Researchers have noted that moderate portions of protein at dinner are associated with fewer awakenings overnight.
Leafy Greens
Credit: Canva
Spinach, kale, and Swiss chard deliver magnesium, calcium, and vitamin C. Together, these nutrients support muscle relaxation and stress reduction. Palinski-Wade, a registered dietitian, points out that people with midnight insomnia may benefit from higher magnesium intake.
Passionflower Tea
Credit: pixabay
Less famous than chamomile but equally interesting, passionflower contains flavonoids believed to affect GABA activity in the brain. GABA is a chemical that calms neural activity, encouraging a relaxed state before bed. Its slightly floral taste makes it an appealing option for people experimenting with herbal teas.
Raspberries
Credit: Getty Images
Diets higher in fiber are associated with longer periods of deep, restorative sleep. One cup of raspberries contains about eight grams of fiber, meeting a significant portion of daily needs. Adding berries to dessert or an evening snack could be an easy, natural way to improve sleep consistency.
Bananas
Credit: Getty Images
Bananas often serve as a post-workout staple for athletes, but the same nutrients that aid recovery can calm the body for sleep. Potassium and magnesium ease muscle contractions, while vitamin B6 helps with serotonin production. A banana paired with a spoonful of peanut butter also offers both minerals and protein.
Citrus Fruits
Citrus Fruits
Vitamin C levels influence stress hormones, and high stress can interfere with the ability to fall asleep. Oranges, grapefruits, and clementines provide a quick supply of vitamin C, which may help regulate cortisol levels. A small bowl of citrus segments after dinner could play a part in reducing tension.
White Rice
Credit: Getty Images
White rice has a high score, and research indicates that high-GI meals eaten a few hours before bed can shorten the time it takes to fall asleep. In Japan, where rice is a staple, studies have linked regular consumption to better sleep patterns compared with diets lower in rice.