15 Foods That Can Help You Sleep Better

Getting a good night's sleep is crucial for physical and mental health, and your diet plays a bigger role than you might think. Certain foods contain nutrients that can naturally promote better sleep, helping you wind down after a long day. Try incorporating these foods into your evening routine and enjoy more restful nights.

Almonds

Almonds are a great source of magnesium, a mineral that helps relax muscles and improve sleep quality. A handful of almonds before bed could give you the restful night you need.

Turkey

Turkey is rich in tryptophan, an amino acid that helps increase the production of melatonin, a sleep-inducing hormone. A small turkey snack in the evening can help you fall asleep faster.

Chamomile Tea

Chamomile tea is known for its calming effects. It contains antioxidants that bind to receptors in your brain, promoting relaxation and improving sleep quality.

Kiwi

Kiwis are not only a low-calorie snack but also rich in serotonin, a chemical that helps regulate your sleep cycle. Eating a kiwi an hour before bed may improve your sleep duration.

Bananas

Bananas are high in potassium and magnesium, which help relax muscles and calm the body. Their natural sweetness also makes them a comforting nighttime snack.

Oats

Oats are a good source of melatonin, the hormone that regulates sleep. They also contain tryptophan and magnesium. A small bowl of baked oatmeal before bed can help signal your body that it’s time to wind down.

Walnuts

Walnuts contain various nutrients that promote better sleep, including magnesium, melatonin, and serotonin. A handful of walnuts can be a perfect pre-sleep snack.

Warm Milk

Milk contains a small amount of tryptophan and has long been used as a remedy to help people sleep. A glass of warm milk before bed can help you relax and get ready for sleep.

Sweet Potatoes

Sweet potatoes contain nutrients like potassium and B6, which help stimulate serotonin and melatonin. They’re a great evening snack if you want to ease into sleep. Try cooking sweet potatoes in the air fryer.

Cottage Cheese

Cottage cheese contains casein, a slow-digesting protein that helps stabilize blood sugar and keeps you feeling full, which can reduce nighttime waking. It also contains tryptophan. A radish salad is a delicious way to enjoy it.

Cherries

Cherries, especially tart varieties, are a natural source of melatonin. A small bowl of cherries or a glass of cherry juice can help improve your sleep. There's also a small amount of tryptophan in tart cherries.

Honey

A spoonful of honey before bed can help promote the release of melatonin, a hormone that regulates sleep. Its natural sugars also stabilize blood sugar levels, which helps prevent waking up during the night.

Lettuce

Lettuce, particularly romaine, contains lactucarium, a substance with sedative properties that has been shown to promote sleep. A simple salad with dinner can help prepare you for bedtime.

Passionflower Tea

Passionflower contains compounds that can increase gamma-aminobutric acid (GABA) in the brain which can help with sleep according to a study. Drinking passionflower tea before bed may help reduce restlessness and improve sleep quality.

Hummus

Hummus is rich in tryptophan thanks to its chickpea base. A small serving with veggies can help calm your body and mind, making it easier to drift off to sleep.