What you eat during the day and especially before bed affects how well you sleep. Some foods contain natural compounds that promote sleepiness, while others help your body produce melatonin and serotonin. Here are 15 foods backed by research that can genuinely improve your sleep.
Two kiwis before bed improved sleep onset by 35% and total sleep time by 13% in a study from Taipei Medical University. Kiwis are rich in serotonin and antioxidants that may regulate sleep. Eat them about an hour before bed.
Tart cherries (especially Montmorency variety) are one of the few natural food sources of melatonin. A study in the European Journal of Nutrition found that drinking tart cherry juice twice a day for a week increased sleep time by 84 minutes. Drink 8 oz in the morning and 8 oz before bed.
Salmon, sardines, and mackerel are rich in omega-3 fatty acids and vitamin D, both of which help regulate serotonin. A study in the Journal of Clinical Sleep Medicine found that people who ate fatty fish 3 times a week fell asleep 10 minutes faster and had better sleep quality than those who ate chicken or beef.
Almonds contain magnesium (77 mg per ounce), which helps relax muscles and calm the nervous system. Walnuts contain melatonin and serotonin. A small handful (about 1 oz) 1-2 hours before bed is enough.
Turkey is famous for its tryptophan content (the amino acid that makes you sleepy after Thanksgiving). While the amount in a normal serving isn't enough to knock you out, eating turkey with carbs (like bread or rice) helps tryptophan cross the blood-brain barrier more effectively, where it's converted to serotonin and then melatonin.
Chamomile contains apigenin, a compound that binds to GABA receptors in your brain and promotes relaxation. A study in the Journal of Advanced Nursing found that postpartum women who drank chamomile tea for 2 weeks had significantly better sleep quality than the control group. Drink it 30-45 minutes before bed.
The old wives' tale has some science behind it. Milk contains tryptophan and the psychological effect of a warm drink before bed is real. A study in the International Journal of Environmental Research found that warm milk before bed improved sleep quality in older adults. The warmth itself also has a calming effect.
Bananas contain magnesium, potassium, and tryptophan. The magnesium and potassium help relax muscles, while tryptophan is a precursor to serotonin and melatonin. One banana about an hour before bed is a good pre-sleep snack.
Oats are rich in melatonin and complex carbohydrates that help tryptophan reach your brain. A small bowl of oatmeal 1-2 hours before bed can promote sleepiness. Avoid adding sugar, though, as that can cause a blood sugar spike and crash that disrupts sleep.
A small amount of honey (1-2 teaspoons) in warm milk or tea raises insulin slightly, which helps tryptophan enter the brain. The effect is modest, but combined with other sleep-promoting foods, it adds up.
Passionflower increases GABA levels in your brain, promoting relaxation. A study in Phytotherapy Research found that passionflower tea was as effective as a low-dose sleeping pill for improving sleep quality. Drink one cup 30-60 minutes before bed.
White rice has a high glycemic index, which means it causes a rapid insulin spike that helps tryptophan reach the brain. A study in the American Journal of Clinical Nutrition found that eating jasmine rice 4 hours before bed cut sleep onset time in half compared to low-GI rice.
Eggs contain tryptophan and melatonin. They're also a good source of protein, which helps stabilize blood sugar overnight. An egg-based dinner or snack in the evening can contribute to better sleep.
Spinach, kale, and Swiss chard are rich in magnesium and calcium. Both minerals help the brain convert tryptophan to melatonin. A magnesium deficiency is linked to insomnia, so getting enough through diet can improve sleep.
Sweet potatoes are a complex carb that helps tryptophan reach the brain, plus they're rich in potassium and magnesium for muscle relaxation. A baked sweet potato with dinner can help you sleep better.
Plan your bedtime with our free Sleep Calculator, then eat one of these foods 1-2 hours before that time.
A small snack combining tryptophan-rich protein with complex carbs. Examples: a banana with almond butter, turkey on whole wheat crackers, or a small bowl of oatmeal with warm milk. Keep it under 200 calories to avoid digestive disruption.
Finish your last big meal 3 hours before bed. A small sleep-promoting snack (under 200 calories) can be eaten 1-2 hours before bed. Eating too close to bedtime raises your core body temperature and can cause acid reflux, both of which disrupt sleep.
Spicy food and high-sugar snacks before bed are associated with more vivid dreams and nightmares, likely because they disrupt sleep architecture and increase body temperature. Alcohol also causes more vivid (and often disturbing) dreams as it metabolizes. If you're having frequent nightmares, look at your late-night eating habits.
Turkey contains tryptophan, which is a precursor to melatonin. But the amount in a normal serving isn't enough to cause drowsiness on its own. The Thanksgiving sleepiness comes from overeating (your body diverts blood to digestion), alcohol, and the general relaxation of a holiday. That said, turkey paired with carbs can modestly promote sleepiness.
A small snack is fine and can even help. A large meal is a problem. Eating a big meal within 2 hours of bed raises your core temperature, forces your digestive system to work overtime, and increases the risk of acid reflux. If you're hungry before bed, eat something small and light rather than going to bed hungry (hunger can also disrupt sleep).