9 Best Foods That Can Help You Sleep Better, According to Nutrition Experts and a Doctor

Getting quality sleep is one of the most important things for maintaining good health, yet many people struggle with it daily. While stress and poor habits are common culprits, your diet also plays a huge role in how well you sleep. Certain foods contain nutrients that naturally calm your body, balance hormones, and support a peaceful night’s rest.

According to sleep specialists, eating foods rich in magnesium, tryptophan, calcium, and vitamin D can make a noticeable difference in sleep quality. These nutrients help regulate melatonin and serotonin — the hormones responsible for sleep and mood. Incorporating some of these foods into your evening routine could help you fall asleep faster and wake up more refreshed.

Below are nine science-backed foods that may help you sleep better and improve your overall wellbeing.

Chamomile Tea

Chamomile tea is a soothing drink that has been used for centuries as a natural sleep aid. It contains antioxidants that may promote relaxation and improve sleep quality. Nutrition experts note that chamomile helps calm the nervous system and reduce sleep disturbances. Drinking a warm cup of chamomile tea about an hour before bedtime can help you unwind and prepare your body for rest.

Whole Grains and Peanut Butter

A simple bedtime snack made from whole grains and peanut butter can work wonders for sleep. Whole grains provide complex carbohydrates that help your body absorb tryptophan, while peanut butter offers healthy fats and protein. Together, they promote the steady release of energy throughout the night, preventing blood sugar fluctuations that may cause you to wake up. Opt for whole-grain toast or crackers with natural peanut butter for a light yet satisfying snack before bed.

Kiwi

Kiwi is more than just a sweet tropical fruit — it may also support better sleep. Research suggests that eating two kiwis an hour before bedtime can help you fall asleep faster and sleep longer. Kiwis are rich in melatonin, antioxidants, and folate, all of which play a role in sleep regulation. Its natural sweetness makes it a perfect alternative to sugary desserts late at night.

Pumpkin Seeds

Pumpkin seeds are small but packed with powerful nutrients that promote relaxation. They’re an excellent source of magnesium, zinc, and tryptophan — all essential for muscle recovery and stress reduction. A tablespoon of pumpkin seeds mixed into yogurt or a smoothie before bed may help you relax and fall asleep more easily.

Fatty Fish

Fatty fish such as salmon, tuna, and mackerel are known for their heart-healthy omega-3 fatty acids and high vitamin D content. Both nutrients contribute to serotonin production, which helps regulate sleep patterns. Studies have shown that people who regularly eat fatty fish tend to experience better sleep quality and feel more alert during the day. Including fish in your dinner a few times a week is beneficial not just for sleep but also for heart and brain health.

Bananas

Bananas are often thought of as a breakfast fruit, but they can also be an ideal bedtime snack. They contain magnesium, potassium, and tryptophan — nutrients that relax muscles and promote the release of melatonin. Pairing a banana with almond butter enhances its sleep-boosting effect by adding healthy fats and more tryptophan.

Almonds

Almonds are another excellent evening snack option. They’re rich in magnesium, protein, and healthy fats, all of which support muscle relaxation and stable blood sugar levels. Eating a small handful of almonds before bed can help reduce nighttime hunger and keep your body calm as you sleep.

Tart Cherry Juice

Tart cherry juice is a natural source of melatonin, the hormone that regulates the sleep-wake cycle. It also contains magnesium and antioxidants that relax muscles and fight inflammation. Drinking a small glass of pure tart cherry juice about an hour before bed may help you fall asleep faster and enjoy a deeper rest. To reduce tartness, you can mix it with coconut water or sparkling water.

Oatmeal

Although often eaten in the morning, oatmeal can be surprisingly helpful at night. It’s rich in magnesium, calcium, and tryptophan, and the slow-release carbohydrates help tryptophan reach the brain more effectively. Having a small bowl of warm oatmeal before bed can make you feel calm and satisfied, supporting better sleep throughout the night.

Foods to Avoid Before Bed

While certain foods promote good sleep, others can have the opposite effect. Experts warn against consuming high-sugar snacks, caffeine, and alcohol close to bedtime. Sugary or high-glycemic foods can cause blood sugar spikes followed by drops that may lead to insomnia or night sweats. Alcohol may make you feel sleepy initially, but it can disrupt your sleep cycle and reduce sleep quality later in the night.

To improve your rest, it’s best to eat light snacks about 45 to 60 minutes before bedtime and maintain a consistent nighttime routine. Over time, your body will recognize these cues and naturally prepare itself for better sleep.