What Foods Should I Eat for a Good Night’s Sleep?

Struggling to fall asleep or stay asleep through the night? Your diet might be playing a bigger role than you think. Certain foods are rich in sleep-promoting nutrients like melatonin, magnesium, tryptophan, and antioxidants, which can help regulate your sleep cycle and improve sleep quality. Let’s break down the best foods to eat for better sleep, so you can rest easy and wake up refreshed.

5 Foods for Better Sleep

Almonds & Walnuts

Nuts—especially almonds and walnuts—are natural sources of melatonin, the hormone that helps regulate your sleep-wake cycle. They also contain magnesium, which promotes muscle relaxation and reduces stress, making it easier to fall asleep.

How to Eat Them:

• A small handful of almonds or walnuts as an evening snack.
• Add them to oatmeal, yogurt, or a smoothie before bed.

Turkey

Ever wondered why you feel so sleepy after Thanksgiving dinner? Turkey is loaded with tryptophan, an amino acid that helps your body produce serotonin and melatonin, both of which are key for restful sleep.

How to Eat It:

• Enjoy a turkey sandwich on whole-grain bread for a light dinner.
• Add shredded turkey to a salad for a protein-rich evening meal.

Kiwi

Kiwis are packed with antioxidants, serotonin, and folate, which can improve sleep onset and duration. It has been shown that eating two kiwis an hour before bed may help people fall asleep faster and sleep longer.

How to Eat It:

• Slice up fresh kiwis and eat them as a bedtime snack.
• Blend into a smoothie with Greek yogurt for a nutritious nighttime treat.

Fish (Salmon, Tuna, Mackerel)

Fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids and vitamin D, which help regulate serotonin levels. Serotonin plays a crucial role in controlling sleep patterns.

How to Eat It:

• Enjoy grilled salmon with roasted veggies for dinner.
• Have a tuna salad with whole grains for an evening meal.

Oatmeal

Oatmeal isn’t just for breakfast—it can also be a great evening snack. Oats contain melatonin, magnesium, and complex carbs, which can help you feel calm and sleepy.

How to Eat It:

• Have a small bowl of warm oatmeal before bed.
• Top with bananas and almonds for extra sleep-boosting benefits.

Bonus Tips for Better Sleep

If getting the recommended 7 to 9 hours of rest is important to you (and it should be!), then try these additional  tips:

1. Avoid Caffeine & Alcohol Before Bed: Stimulants like coffee, soda, and even chocolate can disrupt sleep. Limit caffeine intake in the afternoon and avoid alcohol close to bedtime.
2. Create a Relaxing Bedtime Routine: Wind down with calming activities like reading, meditation, or light stretching before bed.
3. Keep a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day to regulate your body’s internal clock.
4. Limit Heavy Meals at Night: Eating large or spicy meals too close to bedtime can cause discomfort and disrupt sleep.

Final Thoughts

If you’re looking to improve your sleep naturally, incorporating these sleep-friendly foods into your diet can make a big difference. Whether it’s kiwi, almonds, turkey, or tart cherry juice, each of these foods contains nutrients that support relaxation and regulate your sleep cycle.