7 Foods That Can Help You Sleep Better at Night

Your evening snack might hold the key to a more restful night.

If you often struggle to fall asleep or stay asleep, the solution may be on your plate. Certain foods contain natural compounds that support relaxation, calm the nervous system, and help regulate your body’s internal clock.

Experts suggest that incorporating specific sleep-friendly foods into your evening routine can promote deeper, more restorative sleep. Here are seven options to consider:

1. Almonds

Almonds are rich in magnesium, a mineral essential for calming the nervous system and relaxing muscles. Magnesium also aids in the production of melatonin, the hormone that governs sleep cycles. A small handful of almonds before bed can naturally enhance sleep quality.

2. Turkey

This popular protein is a good source of tryptophan, an amino acid that the body converts into serotonin and melatonin—neurotransmitters that promote sleep. Including turkey in your dinner can support a smoother transition into restful slumber.

3. Chamomile Tea

Long known for its soothing properties, chamomile tea contains apigenin, an antioxidant that binds to brain receptors to induce drowsiness. A warm cup before bed may reduce anxiety and improve sleep quality.

4. Kiwi

This nutrient-packed fruit contains antioxidants and serotonin, both of which play roles in regulating the sleep-wake cycle. Studies show that eating two kiwis about an hour before bedtime can significantly improve sleep onset, duration, and quality.

5. Warm Milk

A traditional bedtime remedy, warm milk contains tryptophan, which boosts the production of serotonin and melatonin. For those who are lactose intolerant or follow a plant-based diet, fortified oat or almond milk can provide similar sleep-enhancing benefits.

6. Cherries

Tart cherries are among the few natural food sources of melatonin. Drinking tart cherry juice or snacking on fresh cherries may help regulate your sleep cycle and improve overall sleep duration and quality.

7. Walnuts

Walnuts offer a natural source of melatonin, along with healthy fats and antioxidants that support overall well-being. A small evening portion can help improve your sleep quality.

Tips for Better Sleep

• Timing Is Key: Eat these foods about 2–3 hours before bed to allow for proper digestion and nutrient absorption.
• Limit Stimulants: Avoid caffeine and nicotine in the hours leading up to bedtime, as they can interfere with your ability to fall asleep.
• Wind Down Gently: Establish a calming bedtime routine—like reading, meditating, or taking a warm bath—to signal to your body that it’s time to rest.

Incorporating these dietary choices and habits into your nightly routine could be a natural step toward achieving better, more restorative sleep.