10 Best Sleep-Promoting Foods to Eat Before Bed

Getting better sleep can be as simple as eating the right foods before bed. Certain foods are packed with nutrients like melatonin, tryptophan, and magnesium that help regulate your sleep cycle, relax your muscles, and improve overall rest. Here's a quick overview of the 10 best sleep-promoting foods:

• Tart Cherries: High in melatonin and tryptophan, shown to improve sleep duration and quality.

• Kiwi: Rich in melatonin and serotonin, helps you fall asleep faster and stay asleep longer.

• Fatty Fish: Contains omega-3 fatty acids and vitamin D, which support serotonin production for better sleep.

• Nuts: Pistachios, almonds, walnuts, and cashews are great sources of melatonin, magnesium, and tryptophan.

• Chamomile Tea: Contains apigenin, a compound that promotes relaxation and better sleep.

• Bananas: Provide magnesium and potassium to relax muscles and reduce nighttime cramps.

• Oatmeal: A source of melatonin and complex carbs for steady energy release during sleep.

• Turkey: High in tryptophan, which helps produce sleep-regulating hormones.

• Yogurt: Packed with calcium and tryptophan to boost melatonin production.

• SleepBettr Sleep Course: Offers tailored diet and lifestyle strategies to improve sleep.

Quick Comparison Table

Incorporating these foods into your evening routine can naturally improve your sleep quality. For the best results, eat them 1–2 hours before bed and avoid caffeine or alcohol late in the day.

10 foods that help you sleep better

1. Tart Cherries

Montmorency tart cherries are known for their sleep-supporting nutrients. These cherries contain 9 mg of tryptophan per 100 g and 13 ng of melatonin per gram, which are linked to better sleep quality and duration, as shown in clinical research.

Studies highlight the potential sleep benefits of tart cherries. One clinical trial found that drinking tart cherry juice regularly improved both sleep length and quality in healthy adults.

Adding tart cherries to your nighttime routine is easy:

• Juice: Have a glass of sugar-free tart cherry juice about an hour before bed.

• Supplements: Try tart cherry extract capsules if you prefer not to drink the juice.

• Relaxation: Combine tart cherries with calming activities like reading or taking a bath.

Tart cherries also offer other perks. They're packed with phytochemicals, antioxidants, and fiber, which can help keep you feeling satisfied and reduce middle-of-the-night hunger. If you choose juice, go for sugar-free options to avoid unnecessary sugar before bedtime.

To make this a habit, keep supplements or juice in a visible spot. This simple step can help you establish a consistent routine for better sleep.

2. Kiwi

Kiwi can help you sleep better thanks to its high melatonin content (24 µg/g) and serotonin (5.8 µg/g) levels, which play a key role in managing your sleep-wake cycle.

Studies back up kiwi's impact on sleep. Eating kiwi before bed has been shown to shorten the time it takes to fall asleep, reduce waking up during the night, and improve overall sleep quality. For example, one study found that eating two kiwis an hour before bed for four weeks led to a 35.4% decrease in the time it took to fall asleep, a 13.4% increase in total sleep time, and a 28.9% drop in nighttime awakenings. Another study focused on men showed that both fresh kiwi and kiwi powder boosted morning alertness, with the powder being especially effective in reducing sleepiness.

Kiwi also contains antioxidants, folate, and fiber, which may help by lowering oxidative stress and supporting hormone balance.

To try it, eat two kiwis about an hour before bedtime for at least four weeks. If you're watching your sugar intake, start with one and adjust as needed. You can enjoy kiwi fresh or explore using kiwi powder as a convenient option. Adding kiwi to your evening routine pairs well with other natural sleep-friendly foods.

3. Fatty Fish

Fatty fish can help improve sleep thanks to omega-3 fatty acids and vitamin D, which play a role in regulating serotonin. Serotonin is a neurotransmitter that influences sleep cycles and energy balance.

Research shows that eating fatty fish three times a week can lead to better sleep quality in men. Another study found that children taking omega-3 supplements slept nearly an hour longer (58 minutes) and woke up seven times less during the night compared to those on placebo supplements.

Sleep expert Michael J. Breus highlights the benefits:

"Research suggests omega 3 fatty acids from regularly consuming fish may boost your sleep quality, help you fall asleep more quickly and improve your daytime performance."

DHA, an omega-3 fatty acid, also promotes melatonin production. Professor Paul Montgomery explains:

"Various substances made within the body from omega-3 and omega-6 fatty acids have long been known to play key roles in the regulation of sleep. For example, lower ratios of DHA have been linked with lower levels of melatonin, and that would fit with our finding that sleep problems are greater in children with lower levels of DHA in their blood."

Some of the best fatty fish options include:

• Wild-caught salmon

• Mackerel

• Lake trout

• Herring

• Sardines

• Bluefin tuna

• Anchovies

Try to include fatty fish in your meals three times a week. For example, grill tuna or bake salmon with herbs. This not only supports better sleep but may also boost your energy levels during the day.

4. Nuts

Nuts are packed with nutrients that can help improve sleep. They contain melatonin and magnesium, both known for supporting better rest. Here's a closer look at how specific nuts can help with sleep.

Pistachios stand out with their melatonin content - up to 660 nanograms per gram, making them one of the top plant-based sources. Almonds are another great option, offering 76 milligrams of magnesium per ounce, which is about 20% of your daily requirement.

A study found that eating 1.4 ounces (40g) of walnuts daily improved sleep quality and reduced daytime sleepiness. This makes walnuts a practical choice for anyone looking to enhance their sleep.

Here’s a quick comparison of the sleep benefits of different nuts:

"Nuts contain a wide range of nutrients that have been linked to falling asleep quicker, sleeping longer and reducing the severity of insomnia." - Belinda Neville, Accredited Practising Dietitian and program manager at Nuts For Life

For the best results, eat 1 ounce (28g) of unsalted nuts about an hour before bed. Stick to natural, unsalted options to avoid extra sodium. If whole nuts aren’t your thing, try a spoonful of pure nut butter instead.

Mixing different nuts can also be effective. This way, you’ll get a variety of nutrients that not only help with sleep but also support overall health.

5. Chamomile Tea

Chamomile tea is a calming herbal option that can help improve sleep quality. This caffeine-free tea contains apigenin, a flavonoid that interacts with brain receptors to promote relaxation. Studies back its effectiveness - one meta-analysis of 12 randomized controlled trials found it helped improve sleep significantly. Chamomile has also been shown to support women during menopause and postpartum.

For the best results, drink chamomile tea about 45–60 minutes before bed. This gives your body time to absorb its calming compounds, as noted by Dr. Lulu Guo.

Here are a few tips to maximize its effects:

• Make sure the tea is labeled caffeine-free.

• Stick to pure chamomile tea, avoiding blends with potentially stimulating ingredients.

• If late-night bathroom trips are an issue, consider having your tea earlier in the evening.

Chamomile tea works so well because it’s packed with water-soluble compounds that are easily absorbed when brewed. While supplements are an option, the traditional tea is one of the most effective ways to enjoy its soothing benefits.

6. Bananas

Bananas are a simple, nutrient-packed choice to include in your bedtime routine. A medium banana (126 g) provides 34 mg of magnesium and 450 mg of potassium - both nutrients that can help with sleep.

Magnesium in bananas helps ease stress and promotes a healthy sleep cycle, while potassium may reduce muscle cramps that could disrupt rest. While a single banana won't meet your entire magnesium requirement, it contributes to your daily intake, which supports melatonin production and helps manage cortisol levels.

For the best results, eat a banana 1–2 hours before going to bed. You can enjoy it on its own or pair it with warm milk for an extra soothing effect.

Stick to one medium banana as a snack before bed. Eating too much close to sleep could lead to discomfort.

7. Oatmeal

Oatmeal can help improve sleep by providing key nutrients like melatonin, complex carbohydrates, magnesium, and potassium. These elements work together to relax muscles and provide a steady release of energy during the night. It offers the perfect mix of hormone support and lasting nourishment.

For the best results, try the Sleepytime Oatmeal recipe created with Dr. Ayesha Sherzai. Start with ½ cup of uncooked oats and add nutrient-rich toppings for extra benefits.

Here are some toppings that can make your oatmeal even better for sleep:

Eat your oatmeal 1–2 hours before bedtime. You can enjoy it warm or prepare it as overnight oats with milk or yogurt and your favorite toppings for easy digestion and nutrient absorption.

8. Turkey

Turkey is often associated with better sleep thanks to its high levels of tryptophan. This amino acid is essential for producing serotonin and melatonin, two compounds that help regulate your sleep-wake cycle.

A 3-ounce portion of turkey delivers a good amount of tryptophan - light meat has 270 milligrams, while dark meat contains 250 milligrams.

"Tryptophan can influence mood and sleep by affecting serotonin and melatonin production." – Sleep Foundation

Here’s a quick breakdown of turkey’s nutritional content:

For a sleep-friendly dinner, pair turkey with complex carbs like whole-grain bread, sweet potatoes, or quinoa. These combinations can help your body absorb tryptophan more effectively, promoting better sleep quality.

9. Yogurt

Yogurt is packed with nutrients that can help improve sleep by supporting the production of sleep-promoting compounds.

Here’s why yogurt is great for sleep:

To get the most out of yogurt, stick to plain natural or Greek yogurt. These options avoid unnecessary sugar, and Greek yogurt, in particular, offers more protein, which is ideal for muscle recovery overnight.

"Yoghurt contains tryptophan, an amino acid that helps the body produce chemicals like melatonin and serotonin that help with sleep. Yoghurt also has other essential nutrients like calcium, magnesium and B vitamins, which help you relax and can improve sleep quality." - Tony Brown, Founder and Creator of The Bed Consultant

For the best results, enjoy plain, unsweetened yogurt about an hour before going to bed. Pair it with a few nuts or some sliced banana for added flavor and nutrients. Make sure to check the label and steer clear of artificial sweeteners or added sugars, as these can interfere with your sleep.

10. SleepBettr Sleep Course

In addition to adding foods that promote better sleep to your diet, tailored guidance can help you fine-tune your nighttime routine. The SleepBettr Sleep Course, created by certified sleep coach Agnes Ramanauske, focuses on dietary strategies to improve sleep quality.

Here's how the course tackles diet-related sleep issues:

The course dives into how to integrate sleep-supporting foods into your routine while addressing common dietary mistakes that can disrupt sleep. It offers meal plans and shopping tips tailored to your lifestyle, helping you build sustainable habits for better sleep.

Key features of the course include:

• Custom meal timing plans to fit your daily schedule

• Shopping guides focused on foods that aid sleep

• Nutrient-focused meal plans tailored to your needs

• Practical tools to help you maintain these habits long-term

Summary and Tips

You can improve your sleep by timing and pairing the right foods. Beyond the nutrients mentioned earlier, eating at the right time and combining foods smartly can make a big difference.

Best Timing and Food Pairings

Eat sleep-friendly foods about 2-3 hours before bed. If you need a light snack, aim for one up to an hour before sleep. Here are some effective food combinations:

Research-Backed Benefits

Studies have found that certain food combos can add up to 84 minutes of sleep and help you fall asleep 15 minutes faster.

"Oats are a good source of tryptophan, which helps your body to produce melatonin to support a natural sleep cycle... Sweeten oatmeal with berries for a fiber-rich, sweet bedtime snack that will produce a gradual rise and fall in blood sugar while you snooze."

• Kelsey Lorenz, RDN

Easy Tips to Get Started

Here’s how you can put this into action:

• Plan dinner with foods like fatty fish or turkey alongside whole grains.

• Opt for a light snack before bed, such as kiwi or a handful of nuts.

• Sip on chamomile tea or tart cherry juice to wind down in the evening.