Foods That Help You Sleep: A Guide to Bedtime Nutrition

Getting your body and mind settled down for a good night's sleep can often take some doing. Hectic workdays and busy home life can interfere, keeping us revved up and high-wired far into the nighttime hours. The next day? You guessed it. Fatigue, lack of concentration, and irritability put a wrench in your plans to be productive and enjoy your friends and family.

Yes, lack of sleep is a definite funbuster.

Eating the right foods may help you wind down and sleep more soundly, giving you more energy and better focus to tackle the next day's challenges. Furthermore, if exercise is in your routine, the good sleep you get at night has a major positive impact on meeting and exceeding your fitness goals.

We're diving into the fascinating world of nutritional science to uncover how certain foods can enhance your sleep. We all know that a good night's sleep is crucial for our health and well-being, yet so many of us struggle to achieve it.

Fortunately, there are a variety of foods that assist with promoting better sleep than counting sheep. Below, we will discuss different foods that help you sleep. Add them to your diet to help you get the sleep quality you deserve.

Why Certain Foods Help Improve Sleep Quality

Certain foods can enhance sleep due to their specific nutrients interacting with the body's sleep mechanisms. Foods rich in melatonin, such as cherries and nuts, help regulate our sleep-wake cycles.

Magnesium, found in almonds and spinach, is known for its relaxation effects and promotes sleep. Additionally, tryptophan, an amino acid in foods like turkey and milk, is crucial in increasing serotonin levels.

This, in turn, converts to melatonin, the hormone primarily responsible for sleep. These nutrients effectively influence the brain's chemistry and our internal clock, fostering relaxation and aiding in the onset of sleep.

Foods High in Melatonin

Melatonin is a very important hormone in regulating the circadian rhythm, also known as the sleep-wake cycle. The pineal gland releases melatonin when the time for sleep approaches. As morning approaches, melatonin levels decrease, signaling to the body that it is time to awaken.

Although melatonin production is affected by the cycle of darkness and light, certain foods and beverages contain high amounts of melatonin.

• Tart cherries
• Tart cherry juice
• Certain nuts (walnuts, almonds, pistachios)

Study: 16 oz of cherry juice could result in a decrease in insomnia. [1]

Research has determined that levels of melatonin production decrease with age. Thus, the increased nighttime awakenings, sleep disturbances, and poor sleep patterns that plague older adults may be directly related to the progressive depletion of this sleep hormone, resulting in poor sleep quality.

Magnesium Rich Foods

Magnesium helps to produce melatonin, that all-important sleep hormone. Additionally, it may play a role in reducing inflammation, which can improve sleep quality. Eating foods that contain high amounts of magnesium are:

• Nuts and seeds
• Legumes
• Seafood
• Leafy greens
• Bananas

Research also supports the value of magnesium as a factor in reducing cortisol, a stress hormone that can interrupt the sleep cycle. [2]

Foods High in Tryptophan

Tryptophan is an amino acid that contains protein. Dairy products have high amounts of tryptophan. Meats such as turkey also contain tryptophan. (Although your ‘food coma' after Thanksgiving dinner was more likely due to the massive size of that yearly feast).

It plays a role in the production of serotonin, the end-product of which is melatonin.

• Cheese
• Turkey
• Chicken
• Fish

Related Blog: Does Turkey Make You Sleepy?

Here are some of the best sleep foods to eat that can help improve the quality of your sleep.

Low Fat Yogurt

Yogurt is rich in calcium. Recent research suggests that adding calcium to your diet can help you fall asleep faster and lead to more restorative sleep. [3]

Yogurt also contains vitamin B6, vitamin B12, protein, and magnesium, which all contribute to better sleep. If you're concerned about the amount of sugar in yogurt, try to get one that is reduced sugar.

Did You Know: Research published in the Journal of Clinical Sleep Medicine found that a diet rich in fiber and low in saturated fat, while limiting refined carbohydrates, can enhance sleep quality, leading to deeper and more restorative rest.

Cottage Cheese

A healthy snack option, cottage cheese can support better sleep because it's high in tryptophan, an essential amino acid for producing serotonin and melatonin. Serotonin helps regulate relaxation and mood, while melatonin controls our sleep-wake cycles.

Note: Try to avoid high fat cheeses leading up to bedtime.

It's easily digestible, and you can eat it on its own or add sliced bananas, raspberries, blueberries, blackberries, or other fruits mixed in. The benefits of eating cottage cheese make it a popular go-to snack that can be eaten any time of the day, plus it's one of the best foods for sleep.

Low fat cottage cheese also provides a good source of tryptophan, an amino acid that supports the production of serotonin and melatonin.

Almonds

Many nuts are considered a super snack due to their healthy fats. Almonds, in particular, contain melatonin, a hormone that aids in sleep. Having a handful of these as an evening snack won't make you feel bloated and will leave you feeling satisfied.

Not a fan of almonds? That's ok, pistachios, walnuts, cashews, and pumpkin seeds are also great for sleep [4] So, what are you waiting for? Get your hands on some pumpkin seeds or other amazing snacks.

Tip: The Mediterranean diet focuses on filling your plate with primarily plant-based foods, including whole grains, vegetables, fruits, nuts, and seeds.

Oatmeal

Oatmeal is a great choice for promoting restful sleep. Despite being commonly eaten for breakfast, this whole grain won't lower serotonin levels like foods high in refined sugars. Instead of having a bowl of ice cream hours before bedtime, consider having a small bowl of oatmeal with fresh fruit.

White Rice

White rice, an everyday dietary staple, can be helpful for promoting sleep, because it has a high glycemic index. Foods with a high glycemic index may enhance sleep quality, as they potentially increase the production of tryptophan and serotonin in the brain.

Eating white rice a few hours before bedtime might contribute to falling asleep faster and experiencing a more restful night. However, it's important to balance it with a healthy diet for overall well-being.

If white rice isn’t your preference, brown rice can be a great alternative to support better sleep, as it also contains nutrients that promote relaxation

Tart Cherries

Tart cherries are known to aid sleep because they are a natural source of melatonin, a hormone that regulates the sleep-wake cycle. Tart cherries contain anti-inflammatory compounds and antioxidants, which may contribute to better sleep by reducing inflammation and oxidative stress in the body.

This combination of natural melatonin and anti-inflammatory properties makes tart cherries a popular choice for those seeking to improve their sleep quality naturally. There are over 100 types of cherries, each rich in nutrients like vitamin C and potassium.

Research has shown that drinking tart cherry juice can positively impact sleep. In a particular study, [5] participants who consumed two cups of cherry juice daily experienced increased total sleep time and efficiency. Adding cherry juice to your diet seems to be a great way to enhance your sleep.

Bananas

Bananas are known to be one of the best foods for sleep because of their high levels of magnesium. Bananas also provide potassium, which supports muscle relaxation and nerve function, helping prevent nighttime muscle cramps for uninterrupted sleep.

Adding a banana to your nighttime routine can help promote a calming atmosphere, leading to better sleep.

Did You Know: Bananas are a good source of sleep-promoting nutrients like magnesium, tryptophan, vitamin B6, carbs, and potassium, which have been linked to improved sleep quality.

Kiwi

Did you know that eating this small, fuzzy-skinned fruit can promote better sleep? Well, it can! This is due to the high concentration of serotonin and antioxidants found in kiwi.

Serotonin is a brain chemical that plays a key role in regulating sleep, while antioxidants help reduce inflammation and stress, which can interfere with sleep.

When combined, these nutrients help to relax the body and mind, making it easier to fall and stay asleep, and enjoy a restful night. So, if you're looking for a natural way to improve your sleep, consider adding kiwi to your diet.

Research has found that consuming two kiwis an hour before going to bed can significantly improve your sleep duration and quality. Participants in the study fell asleep more quickly and experienced a deeper, higher quality sleep and spent more time sleeping overall. Adding kiwis to one's diet can improve sleep. [6]

Turkey

Turkey is known for promoting sleep due to its tryptophan content. How often have you heard that tryptophan sets in after a Thanksgiving meal?

It contains tryptophan, an amino acid for the production of melatonin and serotonin. Serotonin is a neurotransmitter that regulates your appetite and mood, while melatonin is a hormone that helps regulate sleep.

When you eat turkey, the tryptophan in it is converted to serotonin, which is then converted to melatonin. This leads to a sense of drowsiness and helps you sleep better.

In addition to tryptophan, turkey is also high in protein, which can further contribute to its sleep-promoting properties. Protein is important for building and repairing tissues in the body, and it can also help regulate blood sugar levels.

When blood sugar levels are stable, you are less likely to experience fluctuations in energy, which can interfere with sleep.

Salmon

Salmon, as a fatty fish, is excellent for promoting a good night's sleep. It's rich in omega-3 fatty acids, known to enhance serotonin production, a neurotransmitter that plays a critical role in sleep regulation.

Omega-3s also contribute to the production of melatonin, the hormone that helps regulate your sleep-wake cycle. Plus, the vitamin D content in salmon further supports sleep regulation.

Study: Over several months, the study found that individuals who consumed salmon three times per week experienced an improvement in their overall sleep quality and daytime functionality. [7]

Drinks That Help You Sleep

Now that you know which foods (including healthy fats) can help you fall asleep easily, there are drinks that can help you sleep. Some of them can significantly contribute to helping us relax and improve our sleep quality, including herbal tea, and warm milk.

Foods to Avoid

Are you having trouble sleeping? You may be wondering if your diet is affecting your sleep. Find out which foods you should avoid or limit before bedtime. You might be surprised!

Tip: Some spicy foods can be difficult to digest, potentially causing you to wake up multiple times during the night.

In Conclusion: Take the Journey

Nutritional and sleep science continues to change and evolve. We learn more about sleep hormones, nutrients, and the specialized neurotransmitters that relax, rejuvenate, and renew us every day. Steer clear of simple carbohydrates like bread, pasta, and sugary foods such as cookies, cakes, pastries, and similar foods. These can lower serotonin levels and are not conducive to promoting restful sleep.

One thing that all research is consistent about, however, is that there are a myriad of easy-to-get, inexpensive foods that help you sleep better at night and promote better sleep quality. What we have learned to help establish an excellent overall sleep routine is just as important.

We invite you to take the joyous journey to that sweet spot of perfect sleep.