10 Foods That Help You Sleep Better

Published: Sep 19, 2024
Updated: Sep 20, 2024
10 Foods That Help You Sleep Better
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    Trying to go to sleep early can be difficult when you have a lot on your to-do list, are stressed, or if you stayed up way too late over the weekend. If you find yourself in this exact situation right now, there are things you can do to more easily fall asleep. One of these things is eating foods that induce sleep (just not when you’re ready to tuck yourself into bed).

    Keep reading this article to discover the top 10 foods that can help you sleep better at night.

    Key Takeaways
    A good diet that is low in carbohydrates, sugar, and fats may help you get a good night’s rest.
    Certain foods that contain serotonin or melatonin can help to induce sleep.
    The top 10 foods that help you sleep better are tart cherry juice, kiwi, banana, fatty fish, oysters, cow milk, walnut, rice, oats, and mushroom.
    You should avoid caffeinated drinks and sugary foods before bedtime.
    Eating too close to bedtime can affect your sleep quality as there isn’t enough time for your body to properly digest.

    How Food Affects Sleep Quality

    What you eat may affect the quality of your sleep. According to research, what you eat can make or break your sleep quality.

    For instance, a cross-sectional study that involved Japanese female workers found that a high intake of confectionery sugar and carbohydrates resulted in poor sleep quality. This was measured against the Pittsburgh Sleep Quality Index (PSQI) score [1].

    On the flip side, a diet with a high intake of fish and vegetables resulted in high sleep quality. A higher fat intake is also associated with sleep disorders [1].


    What specific nutrients or compounds in foods are most effective at promoting sleep? 
    Magnesium, tryptophan, and melatonin are the top nutrients and hormones most effective at promoting sleep. Magnesium helps relax muscles and produces melatonin, tryptophan helps make serotonin that then converts to melatonin, and melatonin helps regulate the body’s natural sleep-wake cycles.
    Melissa Mitri, MS RD
    Weight Loss Expert, Nutrition Writer and Media Dietitian

    How Certain Foods Can Help You Sleep

    Certain foods may help you to sleep better due to their nutritional content. These foods may  contain serotonin, a mood-boosting neurotransmitter, or melatonin, a hormone that induces sleep and regulates the sleep-wake cycle.

    Some foods may also contain tryptophan, an amino acid (i.e. protein-building block) that helps produce serotonin. When there is adequate tryptophan in the body, your body can properly produce serotonin or melatonin to help you fall asleep better.

    Consuming any of the below foods at any time of day or within an hour of bedtime may help support optimal sleep.

    Top 10 Foods for a Restful Sleep

    1. Tart Cherry Juice

    tart cherry juice 
foods that help you sleep better

    Tart cherry juice is one of the foods that can purportedly help with sleep. While it contains a very minimal amount of melatonin, studies suggest it is still enough to promote sleep [2]. 

    A randomized controlled trial conducted with 20 volunteers found that consuming tart cherry juice led to an increase in the sleep hormone melatonin. This increase improved sleep duration and quality for both men and women [3].

    A recent study was also done to find out if drinking tart cherry juice could serve as a treatment option for insomnia. Test subjects involved individuals aged 50 and above who had been diagnosed with insomnia. Based on the results shown, tart cherry juice helped to increase sleep time and sleep efficiency, possibly improving insomnia [4].

    2. Kiwi

    kiwi helps you sleep better

    Kiwi is a nutritious fruit that can help to promote sleep. It contains 24 µg/g of melatonin, a sleep-inducing hormone. Melatonin plays an important role in regulating the circadian rhythm and ensuring that people still wake up refreshed and energized.

    Kiwis are also high in serotonin. Serotonin helps to initiate sleep onset and maintain sound sleep at night [5]. So if you want to get a good night’s sleep, consider incorporating kiwi into your diet.

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    3. Banana

    banana

    Bananas are naturally rich in sleep-inducing nutrients such as magnesium, tryptophan, vitamin B6, carbs, and potassium.

    These nutrients help to promote muscle relaxation, lower stress, and promote the production of serotonin, which is a precursor to melatonin [6]. The key nutrient magnesium helps to aid sleep by maintaining healthy GABA levels, a neurotransmitter that slows down brain activity to help you rest [7].

    4. Fatty Fish

    fatty fish foods that help you sleep better

    Fatty fish like salmon are a good source of Vitamin D and omega-3 fatty acids, which can support a more restful slumber. Vitamin D deficiency is associated with a higher risk of sleep disorders, while consumption of omega-3 fatty acids are associated with better sleep [8], [9]. 

    Another study involving a group of schoolchildren found that frequent consumption of fish with omega-3 fatty acids may help to reduce sleep problems. This can indirectly lead to better long-term cognitive functioning and focus in children [10].

    It is important to note that most of the research on omega-3’s and sleep is done in children and when in adults, omega-3’s were typically given in supplement form at higher doses than what you may get from a serving of salmon [11].

    5. Oysters

    oysters foods that help you sleep

    Oysters contain magnesium and zinc, minerals that help to improve sleep quality. Earlier we mentioned that magnesium helps to maintain healthy GABA levels, promoting sleep.

    Not many people are aware of this, but zinc is another mineral that can help you to get a restful slumber.

    Zinc stimulates the release of adenosine, a chemical that slows brain activity, initiating sleepiness. It also assists in the production of neurotransmitters and hormones such as dopamine, serotonin, melatonin, and glutamate. All of these help to regulate mood and sleep-wake cycles, relaxing the body [12].

    6. Cow’s Milk

    cows milk foods that help you sleep

    Drinking cow’s milk may help you to sleep better. Milk is often used to promote better sleep due to its calming effect and psychological associations with relaxation.

    People typically associate milk as a comfort drink before bedtime, as it reminds them of their mother giving milk to them when they were much younger. This psychological association provides a sense of comfort and relief and reduces bedtime anxiety.

    Apart from this, milk contains the essential amino acid tryptophan which is converted into serotonin and melatonin, inducing sleepiness [13].

    If you find yourself not being able to fall asleep at night, drinking a cup of warm milk could do the trick.

    7. Walnuts

    walnuts foods that help you sleep

    Walnuts are a nutrient-dense food that contains nutrients such as tryptophan and melatonin.

    A study was conducted to determine the effect of walnut consumption on sleep quality. One study found that daily consumption of walnuts had a positive impact on sleep.

    Specifically, consuming 40 grams of walnuts daily, or about 1.5 ounces, increases melatonin levels, improves sleep quality, and reduces daytime sleepiness in adults [14].

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    8. Almonds

    almonds 
help you sleep better

    Almonds are another food that can help you get better sleep. Almonds help to produce the neurotransmitter GABA, promoting calmness and a more restful sleep [15].

    It contains a good amount of magnesium which helps with muscle relaxation and sleep. Just a 1-ounce (oz) serving of almonds contains about 77 milligrams (mg) of magnesium, close to 20% of the daily requirements for men  [16][17].

    9. Oats

    oats sleep better

    Oats can also help with sleep, as they contain both melatonin and magnesium. These two help to promote relaxation and a better sleep cycle [18].

    It is also a form of complex carbohydrates that can increase serotonin production levels for a more relaxed night.

    10. Mushrooms

    mushrooms

    Last but not least, mushrooms are beneficial for sleep, and certain medicinal mushrooms have been studied and recognized for their ability to support restful sleep.

    Two of these mushrooms are reishi mushrooms and lion’s mane mushrooms. One study found that reishi mushrooms could help prolong total sleep time and non-rapid eye movement (NREM) sleep time [19], allowing for a more peaceful sleep.

    Another 2019 study found that those given lion’s mane mushroom supplements for eight weeks had decreased depression, anxiety, and sleep disorders [20].

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    How to Fall Asleep Fast: 9 Simple Tips To Try

    Foods to Avoid Before Bedtime

    Now that you have a better understanding of what foods can help you to sleep better, what about foods that you should avoid?

    Some foods may stimulate wakefulness and keep you up. You may want to avoid these foods when it’s close to bedtime as they can affect your body’s natural sleep-wake cycle.

    When your sleep-wake cycle is disrupted, it may result in poor quality sleep and sleep loss.

    Here is a list of some foods you should avoid before going to sleep:

    • Caffeinated drinks (e.g. coffee, tea, energy drinks)
    • Chocolate
    • Spicy foods (e.g. chilis, pepper)
    • Fatty or fried foods (e.g. fast food, fried chicken, fries)
    • Sugary foods or sweets(e.g. donuts, cakes, pastries)
    • Alcohol
    • Citrus fruits

    On top of this, you also want to avoid eating large, heavy meals before going to bed as it can make you feel too full. It could also cause indigestion, leading to restlessness at night.

    What is the best food to eat before bed?
    One of the best foods to eat before bed is a handful of almonds or walnuts. These can serve as a light, easy-to-digest snack that supplies magnesium, healthy fats, and melatonin, all of which promote a more restful sleep.
    Melissa Mitri, MS RD
    Weight Loss Expert, Nutrition Writer and Media Dietitian

    Conclusion

    A good night’s sleep starts with a healthy diet. By incorporating more foods with sleep-promoting effects such as fatty fish, tart cherry juice, kiwi, and more into your diet, you can fall asleep faster and enjoy more restful nights.

    If you still struggle with sleep despite these food tips, check out the ShutEye® app! ShutEye® is a patented sleep-tracking app that analyzes your sleep cycle and provides a personalized report to help you improve sleep.

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    FAQ

    Foods that are good for sleep include tart cherry juice, bananas, kiwi, fatty fish, walnuts, and more.

    Foods that are naturally rich in melatonin include tart cherries, kiwi, grapes, walnuts, oats, rice, tomatoes, mushrooms, and corn.

    Some drinks to help you fall asleep faster are tart cherry juice, warm milk, chamomile tea, and valerian root tea.
    About authors
    Amirah is a content writer passionate about topics related to mental health and wellness. Recently, she delved into the realm of sleep health, spurred by a personal recognition of her subpar sleep habits and a desire for improvement. Amirah holds a Bachelor’s Degree in International Communication Studies from the University of Nottingham.
    Melissa is a credible weight loss expert and dietitian. Having more than a decade's worth of experience as a registered dietitian, Melissa aims to highlight how proper nutrition and restorative sleep can work to support healthy weight loss and overall well-being.

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    Berg, E. (2024) Zinc Has an Unexpected Sleep Benefits [online]. Available at: https://www.drberg.com/blog/zinc-has-an-unexpected-sleep-benefits

    Cui, X. Y., Cui, S. Y., Zhang, J., Wang, Z. J., Yu, B., Sheng, Z. F., Zhang, X. Q., & Zhang, Y. H. (2012). Extract of Ganoderma lucidum prolongs sleep time in rats. Journal of ethnopharmacology139(3), 796–800. Available at: https://doi.org/10.1016/j.jep.2011.12.020

    Dai, Y., & Liu, J. (2021). Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies. Nutrition reviews79(8), 847–868. Available at: https://doi.org/10.1093/nutrit/nuaa103

    Dela Peña, I. J., Hong, E., de la Peña, J. B., Kim, H. J., Botanas, C. J., Hong, Y. S., Hwang, Y. S., Moon, B. S., & Cheong, J. H. (2015). Milk Collected at Night Induces Sedative and Anxiolytic-Like Effects and Augments Pentobarbital-Induced Sleeping Behavior in Mice. Journal of medicinal food18(11), 1255–1261. Available at: https://doi.org/10.1089/jmf.2015.3448

    Fernanda, M., & Cambras, T. (2024). Walnut Consumption Improves Sleep Quality: A Randomized-Controlled Trial. Proceedings, 91(1), 381. Available at: https://doi.org/10.3390/proceedings2023091381

    Gao, Q., Kou, T., Zhuang, B., Ren, Y., Dong, X., & Wang, Q. (2018). The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis. Nutrients10(10), 1395. Available at: https://doi.org/10.3390/nu10101395

    Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European journal of nutrition51(8), 909–916. Available at: https://doi.org/10.1007/s00394-011-0263-7

    Huizen, J. (2019) Which foods can help you sleep? [online]. Available at: https://www.medicalnewstoday.com/articles/324295

    Liu, J., Cui, Y., Li, L. et al. The mediating role of sleep in the fish consumption – cognitive functioning relationship: a cohort study. Sci Rep 7, 17961 (2017). Available at: https://doi.org/10.1038/s41598-017-17520-w

    Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., Yu, Y., & Greenway, F. L. (2018). Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American journal of therapeutics25(2), e194–e201. Available at: https://doi.org/10.1097/MJT.0000000000000584

    McKinnen, G. (2023) How A Banana Before Bed Can Help You Sleep Better [online]. Available at: https://amerisleep.com/blog/banana-before-bed/

    Möykkynen, T., Uusi-Oukari, M., Heikkilä, J., Lovinger, D. M., Lüddens, H., & Korpi, E. R. (2001). Magnesium potentiation of the function of native and recombinant GABA(A) receptors. Neuroreport12(10), 2175–2179. Available at: https://doi.org/10.1097/00001756-200107200-00026

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