10 Foods That May Help Support Better Sleep

What you eat during the day, and especially in the hours before bed, may influence how well you sleep at night. Research in the field of nutritional psychiatry and sleep science has identified several foods that contain compounds thought to support the body's natural sleep-wake cycle. These include nutrients like melatonin, tryptophan, magnesium, and certain antioxidants that may help signal the brain and body to prepare for rest.

While no single food is a magic solution for sleep difficulties, incorporating these options into your evening routine may complement other healthy sleep habits. Here are ten foods that research suggests could help support better sleep quality.

1. Tart Cherries (and Tart Cherry Juice)

Tart cherries are one of the few natural food sources of melatonin, the hormone that helps regulate your sleep-wake cycle. Several small studies have examined the relationship between tart cherry juice consumption and sleep outcomes, with some research suggesting that drinking tart cherry juice twice daily may help support increased sleep time and improved sleep efficiency.

Montmorency tart cherries also contain anti-inflammatory compounds called anthocyanins. A glass of unsweetened tart cherry juice about an hour before bed is a common recommendation among sleep researchers studying this food.

2. Kiwi

Kiwi is an unexpected entry on the sleep food list, but the research is intriguing. A study published in the Asia Pacific Journal of Clinical Nutrition found that participants who consumed two kiwis one hour before bedtime for four weeks reported falling asleep faster and sleeping longer compared to baseline. Researchers suggest this effect may be related to kiwi's high serotonin and antioxidant content.

Kiwi is also low in calories and rich in vitamins C and K, folate, and potassium, making it a nutritious evening snack regardless of its potential sleep benefits.

3. Fatty Fish (Salmon, Mackerel, Sardines)

Fatty fish like salmon, mackerel, and sardines are rich in two nutrients that research suggests may support sleep: omega-3 fatty acids and vitamin D. A study published in the Journal of Clinical Sleep Medicine found that higher fatty fish consumption was associated with improved sleep quality among participants.

The combination of omega-3s and vitamin D may influence serotonin production, which plays a role in regulating sleep. Incorporating fatty fish into dinner two to three times per week provides these nutrients along with high-quality protein.

4. Walnuts

Walnuts are another natural source of melatonin and also provide alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Research from the University of Texas Health Science Center has shown that walnuts contain melatonin that is absorbed by the body and can increase blood melatonin levels.

A small handful of walnuts (about one ounce) makes a satisfying evening snack. They also provide magnesium, which plays a role in muscle relaxation and nervous system regulation.

5. Turkey

Turkey is famously associated with post-Thanksgiving drowsiness, and while the connection is somewhat oversimplified, there is science behind it. Turkey is rich in tryptophan, an essential amino acid that serves as a precursor to serotonin and melatonin. The body uses tryptophan to produce serotonin, which is then converted to melatonin.

However, tryptophan is most effective when consumed alongside carbohydrates, which help it cross the blood-brain barrier more efficiently. Pairing turkey with a complex carbohydrate like whole-grain bread or sweet potato may enhance this effect.

6. Chamomile Tea

Chamomile tea has been used as a traditional sleep aid for centuries, and modern research offers some support for this practice. Chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain that may help promote relaxation and sleepiness.

A study published in BMC Complementary Medicine and Therapies found that participants who consumed chamomile extract reported improved sleep quality compared to a control group. Beyond its potential biochemical effects, the ritual of preparing and sipping warm tea before bed can serve as a calming wind-down signal for the brain.

7. Almonds

Almonds are an excellent source of magnesium, a mineral that research suggests may help support sleep quality, particularly in people who are deficient. Magnesium plays a role in regulating the neurotransmitter GABA, which helps calm the nervous system and prepare the body for sleep.

A one-ounce serving of almonds provides approximately 19% of the daily recommended magnesium intake. Some people report that a small serving of almonds in the evening helps them feel more relaxed before bed. Almond butter on a banana is a popular pre-sleep snack combination.

8. Warm Milk

The connection between warm milk and sleep has deep cultural roots, and science offers a partial explanation. Milk contains tryptophan and the peptide casein tryptic hydrolysate, which some research suggests may have calming properties. The calcium in milk also helps the brain use tryptophan to manufacture melatonin.

Beyond the biochemistry, the psychological comfort of warm milk as a bedtime ritual may play an equally important role. The warmth and familiarity of the drink can signal to the brain that it is time to wind down. For those who avoid dairy, warm oat milk or almond milk may provide a similar ritualistic benefit.

9. Bananas

Bananas provide a convenient combination of magnesium, potassium, and tryptophan. Magnesium and potassium may help support muscle relaxation, while tryptophan contributes to melatonin production. Bananas are also a source of vitamin B6, which the body needs to convert tryptophan into serotonin.

A banana with a tablespoon of almond butter makes a balanced pre-sleep snack that combines tryptophan with healthy fats to slow digestion and maintain steady blood sugar through the night.

10. Passionflower Tea

Passionflower (Passiflora incarnata) has been studied for its potential calming effects, and some research suggests it may help support sleep quality. A study published in Phytotherapy Research found that participants who drank passionflower tea daily for one week reported significantly improved sleep quality compared to a placebo group.

Like chamomile, passionflower appears to work by increasing GABA levels in the brain, which may help reduce mental activity and promote relaxation. A cup of passionflower tea 30 to 60 minutes before bed is a common recommendation.

Foods and Habits to Avoid Before Bed

Just as some foods may help support sleep, others can disrupt it. In the hours before bedtime, consider limiting or avoiding:

• Caffeine — Found in coffee, tea, chocolate, and some sodas, caffeine can linger in your system for six or more hours.
• Alcohol — While alcohol may help you fall asleep initially, research consistently shows it disrupts sleep architecture and reduces sleep quality in the second half of the night.
• Spicy foods — May cause heartburn or indigestion that interferes with falling and staying asleep.
• High-sugar foods — Blood sugar spikes and crashes can lead to nighttime awakenings.
• Large, heavy meals — Eating a large meal close to bedtime can cause discomfort and may impair sleep quality. Aim to finish dinner at least two to three hours before bed.

Final Thoughts

The relationship between nutrition and sleep is an active area of research, and while no single food will solve sleep difficulties on its own, incorporating sleep-supportive foods into your evening routine may complement other healthy sleep practices. Combined with good sleep hygiene, regular physical activity, and stress management, what you eat can be one more tool in your toolkit for achieving restful, restorative sleep.

Sleep Science Guide for a comprehensive overview