5 Foods To Help You Sleep
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Medically reviewed by Barbie Cervoni, RD
Nothing compares to a good night’s rest and for many, high-quality sleep can be elusive. But the science is increasingly clear: neglect your sleep and your health can suffer.
Chronic sleep deprivation has been linked to a greater risk of health conditions, including heart disease, kidney issues, diabetes, and depression.
Sleep quality isn’t always within your control, but factors like how you structure your day and wind down at night can increase your chances of sleeping deeper and longer.
Diet choices may influence sleep, too. Certain foods and drinks contain melatonin and tryptophan, nutrients that can promote restfulness and potentially help you sleep better.
Several factors play into optimizing sleep and no single food will knock you out for the night. However, there’s little risk in trying these nutritious foods that may improve your rest.
Turkey
Turkey is well known for the fatigue that sets in after a Thanksgiving meal. The bird’s tryptophan content is said to be the source of the drowsiness that follows the turkey dinner.
While it could be overeating that's responsible for the infamous energy crash, research does support a link between tryptophan and sleepiness.
Tryptophan is an amino acid found in many protein-rich foods that triggers the production of serotonin and then melatonin in the brain. Serotonin is a brain chemical involved in regulating mood, memory, and sleep. Melatonin is one of the main hormones responsible for regulating our sleep-wake cycle, which is also known as the circadian rhythm.
People deficient in tryptophan may struggle more with falling and staying asleep. While tryptophan supplementation might help improve sleep quality and reduce nighttime wake-ups, it’s best to start with a foods-first approach.
Try a bedtime snack of thin-sliced turkey rolled up with hummus and paired with crackers or cook turkey chili and a sweet potato for dinner.
Other tryptophan-rich foods include:
Egg whites
Milk
Chicken
Cheese
Fish
Soy beans
Peanuts
Seeds (especially pumpkin seeds, sesame seeds, and sunflower seeds)
Make sure you pair foods rich in tryptophan with a source of healthy carbohydrates, like the crackers and sweet potatoes mentioned above. Tryptophan is better able to enter the brain, which is where it helps promote sleep, when it’s consumed alongside quality carbohydrates.
Kiwis
Kiwis are naturally rich in serotonin, the same brain chemical mentioned above that promotes the production of melatonin in the brain.
One small study conducted in adults with sleep disorders found that eating two kiwis one hour before bedtime led to significant improvements in sleep quality. It’s worth noting that the study was small, short in duration, and supported by Zespri, the world’s largest kiwi producer. It also didn’t include a control group (a group that did not eat the kiwis).
In addition to its potential benefits for sleep, kiwi supplies dietary fiber and immune-friendly nutrients like vitamin C. Eating two kiwis daily may also help treat constipation, according to another study also funded in part by Zespri.
Tart Cherry Juice
Tart cherry juice is known for its sleep-aiding properties. You may have seen the ingredient in a popular trend called the sleepy girl mocktail, a beverage made from tart cherry juice, magnesium powder, and sparkling water that’s meant to induce relaxation and promote better sleep.
Tart cherries, which are also called Montmorency cherries, are naturally high in melatonin and contain a small amount of tryptophan.
One small study found that adults with insomnia experienced significant improvements in time spent asleep and sleep efficiency—which refers to the ratio of total time asleep to total time spent in bed—when they drank one cup of tart cherry juice twice daily for two weeks.
Choose a tart cherry juice that’s unsweetened to avoid the added sugar. Sipping a sugary beverage before bed will likely make you feel more alert rather than tired, and could make your sleep quality worse.
You can also try eating whole cherries as a bedtime snack, though it may be hard to find fresh tart cherries at your local supermarket. Plus, most of the research on the effects of cherries on sleep have used tart cherry juice, rather than the whole fruit.
If you’re currently taking any medications, talk to your healthcare provider before drinking tart cherry juice or taking a supplement that contains tart cherry. The natural melatonin in the fruit could potentially interact with certain drugs.
What about warm milk?
A cup of warm milk before bed is a classic recommendation for quality rest, but there isn’t much data to show that milk encourages sleep. Milk does naturally contain tryptophan—which can stimulate the brain's production of melatonin.
However, studies on the drink's ability to induce drowsiness have been inconclusive. Research suggests consuming a well-balanced diet including dairy products can help improve sleep quality. Sipping a warm drink before bed as a routine may also feel calming.
Fatty Fish
Consuming beneficial fats, such as the unsaturated omega-3 fats found in fatty fish like salmon, may help improve sleep quality.
An observational study on 495 women between the ages of 20-76 found that women who reported eating fewer unsaturated fats were significantly more likely to experience poor sleep quality.
Another study also found eating more foods high in saturated fat—like the fats found in meat and fried foods—was associated with a greater risk of insomnia.
Observational studies can’t prove causation, so the researchers can't be certain whether eating more unsaturated fat directly improves sleep. Plus, people who report eating a diet rich in heart-healthy fats could be more likely to engage in other health habits that improve their sleep.
However, there seems to be a positive relationship between eating a Mediterranean-style diet and getting quality sleep.
Try eating fatty fish, a cornerstone of the Mediterranean diet, two to three times per week. Salmon, sardines, and Atlantic or Pacific chub mackerel are all high in anti-inflammatory omega-3 fats and vitamin D, two nutrients that have been tied to better sleep.
High Fiber Foods
A hearty salad likely won’t make you drowsy, but it could have indirect effects on your sleep. That’s because the health of the gut microbiome, which refers to the trillions of bacteria within the digestive tract, has repeatedly been linked to sleep quality.
Greater diversity in the types of beneficial bacteria in the gut has been associated with better sleep outcomes. One small study also showed that sleep deprivation may start to alter the makeup of the gut microbiome in as little as 48 hours.
Eating more dietary fiber is one of the best ways to help beneficial bacteria flourish in your gut. Try to include a wide variety of plant-based foods in your diet to ensure you're getting diverse nutrients, too.
Nutritious sources of dietary fiber include:
Fruit: Raspberries, blackberries, pears, apples, avocado, etc.
Vegetables: Artichokes, broccoli, sweet potato, collard greens, etc.
Legumes: Beans, chickpeas, peas, lentils, etc.
Nuts: Almonds, pine nuts, pistachios, chestnuts, etc.
Seeds: Chia seeds, ground flaxseeds, sunflower seeds, etc.
Whole grains: Oats, brown rice, quinoa, etc.
Diet Strategies for Improved Sleep
Avoiding stimulating foods and drinks before bed is essential if you’re working on optimizing your sleep. Here are some of the top food and drink habits for better sleep:
Set a caffeine curfew: If you're sensitive to caffeine, stop consuming it well before your ideal bedtime. Every person metabolizes caffeine differently but those who are sensitive to the stimulant may need more than 10 hours to fully eliminate it from their system.
Minimize alcohol: Alcohol is infamous for disrupting sleep. While drinking usually helps you fall asleep quicker, it tends to result in less restful sleep and more frequent wakings. Try to stop drinking alcohol at least three hours before bed so you have time to rehydrate first.
Skip sugary foods and drinks before bed: Consuming sugary foods and drinks at night can heighten the risk of insomnia. If you’re craving something sweet, try to emphasize naturally sweet foods like fruit to avoid surging your blood sugar—and your energy levels—at bedtime.
Close the Kitchen
It can be helpful to stop eating two to three hours before bed so your system isn’t working hard to digest dinner when you’re trying to wind down for the night. Of course, if you ever find yourself feeling peckish before bed, it's better to enjoy a balanced snack so hunger doesn't compromise your rest.
Other Lifestyle Strategies for Improved Sleep
Nighttime rituals can make all the difference if you’re struggling to get sufficient sleep. Start with these lifestyle strategies for better sleep:
Keep your bedroom cool: Cooler temps promote deeper sleep. Try to keep your bedroom around 65 degrees Fahrenheit for the best rest.
Stick to a sleep schedule: Keeping a consistent schedule is one the best choices you can make to regulate your sleep. Try to go to bed and wake up around the same time daily, including on the weekends.
Dim the lights: Exposure to bright light in the evening can dull and delay the body’s production of melatonin. Try dimming the lights in your home a few hours before bed to help support your body’s circadian rhythm.
A Quick Review
There's no quick fix to sleep. However, foods like turkey, sour cherries, and kiwi contain sleep-friendly nutrients like tryptophan and melatonin. Eating a balanced diet high in unsaturated fats from fatty fish and fiber from fruits, vegetables, and grains can also help improve your sleep quality.
You can also improve your rest by minimizing caffeine, alcohol, and added sugars, especially in the evenings. If you're having trouble sleeping, make sure your bedroom is dark and cool, and try sticking to a consistent sleep schedule.
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