Foods That Help You Sleep Better (Backed by Science).
– June 7th, 2025.
Getting a good night’s sleep is essential for overall health, mood, and cognitive function. Yet, millions of people struggle with insomnia or restless nights. While many factors influence sleep quality, including stress and screen time, what you eat also plays a crucial role. Certain foods contain nutrients and compounds that can naturally improve your sleep quality and help you fall asleep faster. In this article, we’ll explore some of the best foods scientifically proven to support better sleep.
Why Food Matters for Sleep
Our bodies rely on several key hormones and neurotransmitters to regulate sleep, particularly melatonin and serotonin. Melatonin is often called the “sleep hormone” because it signals your body that it’s time to rest. Serotonin, a neurotransmitter, helps regulate mood and also acts as a precursor to melatonin. Nutrients like magnesium, tryptophan, calcium, and vitamin B6 help produce these chemicals and promote relaxation.
Eating the right foods rich in these nutrients can optimize your body’s natural sleep processes. Let’s dive into some foods backed by science that may help you get those much-needed restful hours.
1. Tart Cherries and Tart Cherry Juice
Tart cherries are one of the few natural sources of melatonin. Research shows that drinking tart cherry juice or eating tart cherries can increase melatonin levels and improve sleep duration and quality. A study published in the Journal of Medicinal Food found that participants who drank tart cherry juice twice daily slept longer and had better sleep efficiency.
If you’re struggling with mild insomnia, adding tart cherry juice to your evening routine could be a natural way to improve sleep without medication.
2. Kiwi
Kiwis are not only delicious but also packed with antioxidants, serotonin, and vitamins C and E. A study published in Asia Pacific Journal of Clinical Nutrition showed that consuming two kiwis one hour before bedtime for four weeks improved sleep onset, duration, and efficiency in adults with sleep difficulties.
The serotonin content in kiwi helps regulate your sleep cycle, while antioxidants reduce oxidative stress that can disrupt sleep.
3. Almonds
Almonds are a great source of magnesium and calcium, minerals that promote muscle relaxation and improve sleep quality. Magnesium plays a key role in maintaining healthy levels of GABA (gamma-aminobutyric acid), a neurotransmitter that calms the nervous system.
A study in the Journal of Research in Medical Sciences found that magnesium supplementation improved insomnia symptoms in elderly subjects. Eating a small handful of almonds before bed may support your body’s natural relaxation process.
4. Warm Milk
The traditional advice to drink warm milk before bed has some scientific basis. Milk contains tryptophan, an amino acid that the body uses to produce serotonin and melatonin. Additionally, the calcium in milk helps the brain use tryptophan to manufacture melatonin.
While the amount of tryptophan in a glass of milk may not be very high, warm milk’s comforting effect and nutrient profile can contribute to relaxation and sleep readiness.
5. Chamomile Tea
Although not a food per se, chamomile tea deserves a mention as a natural sleep aid. It contains antioxidants like apigenin, which binds to receptors in the brain to decrease anxiety and promote sleepiness.
Several clinical studies have shown chamomile’s mild sedative effects, making it a popular choice for those seeking a calming pre-bedtime ritual.
6. Bananas
Bananas are rich in potassium and magnesium, two minerals that help relax muscles and nerves. They also contain tryptophan, which converts into serotonin and melatonin in the brain.
Eating a banana before bed can help reduce muscle cramps and promote a sense of calm, supporting smoother transitions into sleep.
7. Oats
Oats are a source of melatonin and complex carbohydrates, which can increase the availability of tryptophan in the bloodstream. A bowl of warm oatmeal before bed provides steady energy release and may trigger the production of sleep hormones.
Oats also contain magnesium, calcium, and B vitamins, which contribute to the regulation of your sleep-wake cycle.
8. Walnuts
Walnuts are another natural source of melatonin. They also contain healthy fats and magnesium that support brain function and relaxation. Research indicates that consuming walnuts can improve sleep quality by increasing melatonin levels and reducing inflammation, which can interfere with restful sleep.
Adding a small handful of walnuts to your evening snack can be a simple way to support better sleep.
9. Fatty Fish
Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids and vitamin D, both of which have been linked to better sleep. Omega-3s help regulate serotonin, while vitamin D deficiency has been associated with sleep disorders.
A study published in the Journal of Clinical Sleep Medicine found that eating fatty fish improved sleep quality and reduced the time it took to fall asleep.
10. Herbal Teas (Lemon Balm, Valerian Root)
Beyond chamomile, other herbal teas such as lemon balm and valerian root have long been used to promote relaxation and sleep. Lemon balm has calming properties, and valerian root acts as a mild sedative.
Clinical trials show these herbs can help reduce anxiety and improve sleep onset and quality when consumed regularly before bedtime.
Tips for Maximizing Sleep Benefits from Food
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Timing matters: Try to eat sleep-promoting foods about 1 to 2 hours before bedtime to allow your body to start processing the nutrients.
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Avoid caffeine and heavy meals late: Caffeine can disrupt melatonin production, and heavy, spicy meals can cause discomfort that interrupts sleep.
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Balanced diet: While focusing on sleep-friendly foods, maintain an overall balanced diet rich in whole grains, lean proteins, fruits, and vegetables.
Final Thoughts
Improving sleep quality doesn’t always require supplements or medications. Including natural, nutrient-rich foods in your evening routine can help boost your body’s production of melatonin and serotonin, relax muscles, and calm your nervous system — all essential for restful sleep.
Try incorporating tart cherry juice, kiwi, almonds, warm milk, chamomile tea, bananas, oats, walnuts, fatty fish, and herbal teas like lemon balm or valerian root into your diet and notice how your sleep improves over time. Remember, good sleep hygiene involves a combination of habits, so pair these dietary tips with a calming bedtime routine for the best results.