Say Hello to Restful Nights
If you’ve ever tossed and turned at night, you know how frustrating poor sleep can be. While bedtime routines and limiting screen time are important, what you eat can also make a big difference. Certain foods naturally help the body relax, regulate sleep hormones and support deeper rest. By adding the right foods to your diet, you can improve both how quickly you fall asleep and how refreshed you feel in the morning. Let's take a look at some of the best foods for better sleep.
1. Cherries
Cherries—especially tart cherries—are one of the few natural sources of melatonin, the hormone that regulates your sleep-wake cycle. Drinking tart cherry juice or eating a small bowl of cherries in the evening has been shown in studies to improve sleep duration and quality. They’re also rich in antioxidants, which reduce inflammation and support overall health.
2. Eggs
Eggs are a versatile, protein-rich food that also happen to support sleep. They contain tryptophan, the amino acid that helps the body produce serotonin and melatonin. Eating eggs as part of your dinner or even a light evening snack can help balance blood sugar levels through the night, preventing the kind of dips that may wake you up.
3. Sweet Potatoes
Sweet potatoes are a comforting, nutrient-packed carb that can help you sleep better. They’re high in complex carbohydrates and potassium, both of which promote muscle relaxation. A serving of roasted sweet potato at dinner provides steady energy, helps regulate your body’s stress response and encourages the production of calming neurotransmitters.
4. Spinach
Leafy greens like spinach are a powerhouse of magnesium, a mineral that plays a direct role in calming the nervous system and relaxing muscles. Magnesium deficiencies are linked to trouble sleeping, so getting more spinach in your diet can make a difference. Toss it into an evening salad, sauté it as a side dish or blend it into a smoothie for a simple, sleep-supporting boost.
5. Herbal Teas
Chamomile may be the most famous bedtime tea, but valerian root and lemon balm teas are also excellent for promoting sleep. Valerian root has been used for centuries as a natural sedative, while lemon balm helps reduce stress and anxiety. A warm cup of one of these teas in the evening can ease tension and help you drift off more naturally.
6. Cottage Cheese
Cottage cheese is rich in casein protein, which digests slowly and keeps you feeling full through the night. It also contains tryptophan, which supports melatonin production. Pairing cottage cheese with fruit, like pineapple or peaches, makes a satisfying evening snack that won’t spike your blood sugar but will help you feel calm and nourished.
7. Pumpkin Seeds
Pumpkin seeds, also called pepitas, are packed with magnesium and zinc, both of which support sleep regulation. Zinc in particular helps convert tryptophan into serotonin and then into melatonin, directly supporting your sleep cycle. A small handful of roasted pumpkin seeds in the evening is an easy way to boost these essential nutrients.
8. White Rice
Though it may sound surprising, white rice has been shown to improve sleep when eaten a few hours before bed. It has a high glycemic index, which helps the body process tryptophan more effectively and promotes faster sleep onset. Many cultures that rely on rice as a staple also report lower rates of insomnia, highlighting its potential role in supporting restful sleep.
9. Yogurt
Yogurt is another dairy product that supports healthy sleep, thanks to its combination of calcium and tryptophan. Calcium helps the brain process tryptophan to create melatonin, while the protein content helps keep blood sugar stable overnight. Instead, reach for for plain, unsweetened yogurt to avoid added sugar and top it with fruit for a soothing, sleep-friendly snack.
10. Avocados
Avocados aren’t just trendy. They’re also rich in healthy fats and magnesium, both of which calm the nervous system and support relaxation. The potassium in avocados also helps regulate fluid balance and muscle function, preventing nighttime cramps that can disrupt sleep. Adding avocado to dinner or enjoying a small serving as a bedtime snack can contribute to more restful nights.
Incorporating Foods for Better Sleep
Food can play a powerful role in how well you sleep. Incorporating foods rich in magnesium, tryptophan, melatonin and calming nutrients can naturally support your body’s sleep cycle. Cherries, spinach, sweet potatoes and pumpkin seeds are just a few simple, tasty options that fit easily into your daily meals.
Pair these foods with healthy bedtime habits—like keeping your bedroom cool, limiting caffeine in the afternoon and avoiding screens before bed—and you’ll be setting yourself up for deeper, more restorative sleep.
Keep reading to learn more about the signs and symptoms of sleep disorders, and other treatment options.