19 nutritious foods for sleep

When we decide what to eat each day, many factors influence our choices, such as nutritional value, taste, texture — or simply what we’re in the mood for. We might consider the role nutrition has on our mental health, but we might not think about how food impacts our sleep.

Food and nutrients can affect our sleep in two ways. First, consuming appropriate nutrients can ensure that our bodies will have what it needs to function optimally, including our sleep cycle (for example, magnesium). Second, new research suggests a link between certain foods and better sleep.

Here’s the science behind how nutrition connects to sleep and examples of good foods for sleep.

Food compounds that impact sleep

Food can help you sleep by influencing various physiological processes and promoting the production of sleep-inducing hormones. Here are some compounds commonly found in foods that can aid in sleep:

Tryptophan and serotonin

Certain foods contain an amino acid called tryptophan, which is a precursor to serotonin, a neurotransmitter that contributes to feelings of relaxation and well-being. Serotonin, in turn, is converted into melatonin, the hormone responsible for regulating sleep-wake cycles. Consuming foods rich in tryptophan can increase serotonin levels and promote better sleep.

Foods rich in tryptophan and serotonin: Turkey, chicken, dairy products such as milk, yogurt, and cheese, quinoa, kidney beans, sweet potatoes, white beans, edamame, butternut squash, pomegranates, bananas, oats, cheese.

Melatonin

Some foods, such as cherries, contain natural melatonin. Melatonin is a hormone that helps regulate the body's internal clock and signals to the brain that it's time to sleep. Consuming melatonin-rich foods or supplements can help regulate sleep patterns.

Foods high in melatonin: Almonds, oats, dairy products such as milk, yogurt, and cheese, kiwi, tart cherries.

Complex carbohydrates

Foods with complex carbohydrates cause a gradual increase in blood sugar levels, leading to increased production of insulin. Insulin, in turn, helps transport tryptophan to the brain, where it can be converted into serotonin and melatonin. This can promote a feeling of relaxation and make it easier to fall asleep.

Examples of complex carbohydrates: Sweet potatoes, whole-grain bread, quinoa

Magnesium and calcium

Magnesium is a mineral that plays a role in muscle relaxation and can help calm the nervous system. Calcium also aids in muscle relaxation and promotes the production of melatonin. Consuming foods rich in these minerals can have a calming effect, making it easier to unwind before bedtime.

Foods rich in magnesium and calcium: Greens such as lettuce, spinach, and kale, dairy products such as milk, yogurt, and cheese, almonds, leafy greens like lettuce, spinach, and kale, whole-grain bread, quinoa, sweet potatoes, white beans, pumpkin seeds.

Amino acids and protein

Apart from tryptophan, other amino acids found in protein-rich foods can have positive effects on sleep. For example, some studies suggest that foods high in glycine (an amino acid found in fish and legumes) may improve sleep quality.

Foods containing amino acids and protein: Turkey, chicken, dairy products such as milk, yogurt, and cheese, barley grass, chickpeas, salmon, nuts such as almonds and walnuts.

It's important to maintain a balanced diet and avoid heavy or large meals close to bedtime, as digestion can interfere with sleep. Additionally, individual responses to food can vary, so it's essential to pay attention to how specific foods affect your own sleep patterns. If you have persistent sleep issues, consider consulting a healthcare professional to address any underlying sleep disorders such as sleep apnea or shift work sleep disorder, or other health concerns.

19 foods that support sleep

Certain foods can indeed help improve sleep quality. These foods contain specific nutrients and compounds that promote relaxation, encourage the production of sleep-inducing hormones, or have a calming effect on the nervous system. Incorporating these foods into your diet may help you get more sound sleep:

1. Figs

   Figs are a rich source of essential minerals such as potassium, magnesium, calcium, and iron. Potassium and magnesium play a crucial role in promoting healthy blood flow and muscle contraction, which can aid in relaxation and sleep. Calcium is known to support the production of melatonin, the sleep-regulating hormone, while iron helps in the transport of oxygen to the brain, promoting overall sleep quality.

2. Barley grass

   Barley grass contains a combination of sleep-supporting nutrients. It provides calcium and potassium, which contribute to muscle relaxation and calmness. Additionally, the presence of tryptophan and gamma-aminobutyric acid (GABA) can promote sleep and prevent insomnia. GABA is an inhibitory neurotransmitter that has calming effects on the nervous system, reducing anxiety and stress that may interfere with sleep.

3. Sweet potato

   Sweet potatoes are a good source of complex carbohydrates. When consumed before bedtime, these complex carbs cause a gradual increase in blood sugar levels, leading to increased insulin production. This insulin helps transport tryptophan to the brain, where it is converted into serotonin and subsequently melatonin, encouraging better sleep.

4. Tart cherries

   Tart cherries are a natural source of melatonin, which directly aids in regulating sleep patterns. Consuming tart cherry juice or whole cherries has been associated with improved sleep quality and duration, especially in individuals with sleep disturbances. One study found that older adults with insomnia who consumed 8 oz of tart cherry juice two times per day had improved self-rated sleep and less time awake in the middle of the night than those who did not.

5. Leafy greens

   Leafy greens like spinach, kale, and chard are packed with magnesium, which helps relax muscles and promote better sleep. Additionally, the presence of vitamin C in these greens can decrease stress and anxiety, contributing to a more peaceful night's sleep.

6. Raspberries

   Raspberries are another source of melatonin, the hormone responsible for regulating sleep-wake cycles. Including raspberries in your diet may help support better sleep and a more consistent sleep pattern.

7. Kiwi

   Kiwi is notably high in serotonin, a neurotransmitter that plays a significant role in sleep regulation. Consuming kiwi before bedtime has been reported to improve sleep quality and duration, making it a beneficial addition to a sleep-promoting diet. A study found that eating two kiwifruits an hour before bed was associated with 13.4% more total sleep and 5.4% improved sleep efficiency (the time we’re asleep relative to the amount of time we spend in bed).

8. Chickpeas

   Chickpeas are rich in plant compounds called isoflavones, which have been associated with better sleep quality and longer sleep duration. These compounds may help regulate sleep patterns and improve overall sleep satisfaction.

9. Salmon

   Salmon is an excellent source of omega-3 fatty acids, which have been linked to improved sleep quality. These healthy fats are known for their anti-inflammatory properties and potential to promote a better balance of sleep-related neurotransmitters in the brain.

10. Oats

    Oats are known to contain melatonin, making them a natural sleep aid. Furthermore, their high carbohydrate content can induce drowsiness when consumed before bed, contributing to better sleep.

11. Bananas

    Bananas are rich in potassium and magnesium, which have muscle-relaxing properties that can promote a deep night's sleep. Additionally, they contain tryptophan, an amino acid that supports the production of serotonin and melatonin, further contributing to sleep regulation.

12. Nuts

    Nuts, particularly almonds and walnuts, are abundant in melatonin and magnesium, both of which are beneficial for sleep support. The healthy fats found in nuts can also boost serotonin levels in the brain, further promoting better sleep quality. Interestingly, different nuts have different sleep powers.

13. Pistachios

    Pistachios have the highest melatonin content of all nuts. They also contain tryptophan.

14. Walnuts

    Walnuts contain melatonin and an abundance of antioxidants which help combat the oxidative stress in our bodies caused by sleep deprivation. Walnuts also have a specific omega-3 fatty acid, alpha‑linolenic acid (ALA). ALA converts to DHA, which may increase serotonin activity. Even though walnuts are jam-packed with sleep-promoting agents, they have not been studied as much as kiwifruit and tart cherries, and there are no guidelines on how many walnuts you should eat to get a good night’s sleep. A serving size (1 oz, or approximately seven nuts) would contain multiple health benefits.

15. Almonds

    Almonds are rich in magnesium, benefiting sleep, especially if you have a manganese deficiency. Magnesium plays a crucial role in regulating neurotransmitters that message across your nervous system to help promote relaxation. It interacts with your parasympathetic nervous system (which enables a relaxation response) as well as melatonin. Similar to walnuts, almonds’ impact on sleep has not been studied. One ounce contains 20% of the daily recommended intake for magnesium.

16. Red meat

    While red meat contains protein and iron, its high saturated fat content can make it difficult to digest, potentially affecting sleep quality due to the digestion process. As such, it's advisable to consume red meat earlier in the day rather than close to bedtime.

17. Warm milk

    Warm milk has long been considered a popular home remedy for sleeplessness. It contains tryptophan, an amino acid that supports serotonin and melatonin production, and calcium, which aids in the relaxation of muscles. The presence of vitamin D and melatonin in milk further enhances its potential sleep-promoting properties.

18. Seeds

    Like nuts, several seeds have nutrients that may help you catch some zzz’s. Pumpkin seeds contain tryptophan and magnesium. A 1 oz serving of pumpkin seeds contains 58% of the recommended daily intake of tryptophan. It’s important to note that our bodies don’t make tryptophan, and we need to get it from our diet., so consuming nutrient-rich sources is critical! Chia, sunflower, flax, and hemp seeds contain tryptophan, so sprinkle some in a bowl of yogurt, in a smoothie, or on your salad.

19. Fish

    Fatty fish such as albacore tuna, salmon (as noted above), herring, swordfish, and others are rich in omega-3 fatty acids and vitamin D, which may improve sleep. The high vitamin D content in fatty fish may have standalone effects on sleep. In one study, participants who ate salmon three times per week fell asleep faster and reported better daily functioning than those who ate the same amount of protein but from other sources (e.g., chicken, beef, and pork). Participants also had improved heart rate variability, meaning more balance and flexibility between the two parts of the stress response system. The nutritional benefits of omega-3 fatty acids in fish may also help heart health and boost an anti-inflammatory response.

Eating the right food for sleep

We have many nutrition options that can tap into the critical pathways that promote sleep, so consider how you can incorporate more nutrient-dense foods into your diet. Sleep health, in addition to a well-balanced diet, regular movement, and stress management, all support one another and lead to optimal wellness.

If sleep issues persist, seeking guidance from a specialized coach or healthcare professional is advisable to identify and address any underlying sleep disorders or health concerns.