7 Foods to Help You Get a Great Night's Sleep

Table of ContentsView AllTable of ContentsThe Link Between Sleep and NutritionTop Foods to Enhance Sleep QualityTips for Incorporating Sleep-Promoting Foods into Your DietPotential Limitations and ConsiderationsKeep in Mind

Table of ContentsView All

View All

Table of Contents

The Link Between Sleep and Nutrition

Top Foods to Enhance Sleep Quality

Tips for Incorporating Sleep-Promoting Foods into Your Diet

Potential Limitations and Considerations

Keep in Mind

Close

Thankfully, you don’t have to go directly to pharmaceuticals to get a better night’s sleep. While there are for surely cases where those are the answer, feeding your body in a way to facilitate better sleep is a simple, straightforward, and inexpensive first step to take to conquer the ZZZ’s.

Let’s look at the relationship between nutrition and sleep, and delve into what foods could having us dreaming quicker.

When it comes to food, how we start and end our days can play a serious role in how we sleep.

Wanting to help others get the most bang for their food and drink buck, I authored the two-sided bookWake/Sleep: What to Eat and Do for More Energy and Better Sleep, which is full of recipes designed to help you begin and conclude your days to optimize both energy and deep sleep. Sleep experts agree: What you eat can make a difference.

Dr. William Lu, sleep medicine physicianThe foods we eat can directly impact our ability to fall asleep, stay asleep, and achieve restorative sleep.

Dr. William Lu, sleep medicine physician

The foods we eat can directly impact our ability to fall asleep, stay asleep, and achieve restorative sleep.

“The foods we eat can directly impact our ability to fall asleep, stay asleep, and achieve restorative sleep,' explains Dr. William Lu, a sleep medicine physician and themedical director of Dreem Health. He notes that “certain nutrients like tryptophan, magnesium, omega fatty acids, and vitamin B6” are “particularly important for promoting good sleep quality.”

Major Allison Brager, a neurobiologist, sleep expert, and faculty member of Walter Reed Army Institute of Research, Center for Military Psychiatry and Neuroscience agrees, telling us that “the foods we choose to consume—or avoid—close to bedtime can play a great role in helping us sleep.”

Nutrition may not be the complete answer to get your sleep quality and duration enhanced, but it’s an important element. Let’s examine the best foods for sleep.

Tart Cherries

Available generally as juice because fresh tart cherries can be hard to source, this specific type of cherry is well-known for helping you sleep. The juice “contains melatonin which helps to regulate sleep initiation and sleep maintenance,” says Lu. "

Swap your nightly glass of wine for tart cherry juice to improve your nighttime routine,” recommends Brager. Studies have shown higher melatonin levels in those who consume it after doing so, versus those who don’t.

Bananas

Bananas are a great option for sleep support because they contain potassium and magnesium, both of which aid with muscle relaxation.Bananas are also high in tryptophan, an amino acid that promotes sleep

Blueberries

This little berry can pack a large punch of nutrition, and it’s a great choice for sleep. “They have a low glycemic index and are packed with antioxidants, both of which I recommend to promote sleep.,” says Brager. Indeed, antioxidants are proven sleep-promoters, and can even assist with sleep-related conditions such as sleep apnea.

Dairy Milk

Is there any food more notorious for aiding in sleep than a glass of warm milk? In addition to the casein found in Greek yogurt that helps us relax and get sleepy, Lu notes that dairy milk “containsmelatoninwhich helps to regulate sleep initiation and sleep maintenance.” Additionally, dairy is a notable source of tryptophan, an amino acid that also helps with sleep.

Since warm drinks are themselves relaxing, that’s how it’s most typically consumed, but you can still get the effects of milk if you drink it cold. And yes, you will need to rely on cows for this one; dairy-free milks can’t offer the same benefits.

Walnuts

They’re known for being good for your brain, but walnuts—coincidentally shaped like little brains themselves—also help promote better sleep. “Walnuts contain melatonin andserotonin, both of which are shown to improve sleep quality,” Lu tells us. A handful can have you on your way to a better night’s sleep, and there’s nutritional research to back it up.

Fatty fish

Similar to walnuts, fatty fish is most famous for how it aids in cognition. And similar to walnuts, it can also help you sleep. The same good oil that makes your brain perform better also leads to quality sleep. “The omega 3 fatty acids found in fish can be helpful in boosting serotonin which can help to regulate sleep,” explains Lu. Science agrees.

Kiwis

As you may guess, the best time to eat sleep-promoting foods is at dinner. However, you can reap the benefits no matter when you consume these foods. Recommends Lu, “Have kiwi or tart cherries at the end of your dinner time or cook up that delicious fish that is high in omegas for dinner.” He also notes that “all in all a balanced overall diet rich in vegetables, fruits, and healthy proteins will be the base to an overall healthier life and in turn aiding with better quality sleep.”

When you eat dinner is also key. “For optimal sleep, stop eating 3-4 hours before bedtime since the body prioritizes theparasympathetic actionof digestion over sleep,” suggests Brager. “It’s important to give the body time to process food,” she adds.

Some people find themselves hungrier at night than others, so if you are someone who enjoys an evening snack, choose from these foods as a priority.

What Is Sleep Hygiene?

For your evenings, what you avoid play a role just like what you consume does. Lu suggests “avoiding alcohol, caffeine, and heavy greasy meals near bedtime,” telling us that “alcohol is known to decrease deep sleep and can be stimulating and cause wakeups in the second half of the night.”

Major Allison Brager, neurobiologistFor optimal sleep, stop eating 3-4 hours before bedtime since the body prioritizes the parasympathetic action of digestion over sleep.

Major Allison Brager, neurobiologist

For optimal sleep, stop eating 3-4 hours before bedtime since the body prioritizes the parasympathetic action of digestion over sleep.

Caffeine later in the day might seem like NBD, but that’s not true. “Caffeinecan remain in the body for quite some time after ingesting which can lead to difficulty falling asleep and trouble maintaining sleep,” he says. Brager suggestsstopping caffeine consumptiona full eight hours before you plan on going to bed.

Serious foods can cause serious problems for your sleep. “Heavy, spicy and greasy meals prior to lying down for sleep can increase the risk of reflux which can increase the risk of nocturnal arousals and even worsen obstructive sleep apnea,” warns Lu.

You may find that changing your diet is all you need to improve your sleep, but don’t be surprised if you need to make additional lifestyle changes.Putting away your screenswell before bedtime, getting regular exercise, and exposing yourself to sun early in the day will all help your cause in addition to eating more sleep-promoting foods.

Just like in other areas of our lives, how we eat is part of what determines our overall wellness. Eating more foods that help you sleep, such as tart cherries, kiwis, walnuts, and milk, can enhance both your sleep quality and the duration of time you spend in blessed unconsciousness.

The Experts Agree: What You Eat Can Directly Impact Stress and Anxiety

8 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J.Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.Eur J Nutr. 2012;51(8):909-916.Khalid S, Bashir S, Mehboob R, et al.Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus.Front Endocrinol (Lausanne). 2024;15:1370733.Keser MG, Yuksel A, Ekmekci AH, Vatansev H.Bedtime banana and milk intake on sleep and biochemical parameters.Asia Pac J Clin Nutr. 2024;33(4):481-489.Kanagasabai T, Ardern CI. Inflammation, oxidative stress, and antioxidants contribute to selected sleep quality and cardiometabolic health relationships: a cross-sectional study.Mediators of Inflammation. 2015;2015:824589.St-Onge MP, Zuraikat FM, Neilson M.Exploring the role of dairy products in sleep quality: from population studies to mechanistic evaluations.Advances in Nutrition. 2023;14(2):283.Izquierdo-Pulido M, Zerón-Rugerio MF, Ibarra-Picón A, Diez-Hernández M, Pérez-Cano F, Cambras T.Walnut consumption improves sleep quality: a randomized-controlled trial.Proceedings. 2024;91(1):381.Dai Y, Liu J.Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies.Nutrition Reviews. 2020;79(8):847.Lin HH, Tsai PS, Fang SC, Liu JF.Effect of kiwifruit consumption on sleep quality in adults with sleep problems.Asia Pac J Clin Nutr. 2011;20(2):169-174.

8 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J.Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.Eur J Nutr. 2012;51(8):909-916.Khalid S, Bashir S, Mehboob R, et al.Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus.Front Endocrinol (Lausanne). 2024;15:1370733.Keser MG, Yuksel A, Ekmekci AH, Vatansev H.Bedtime banana and milk intake on sleep and biochemical parameters.Asia Pac J Clin Nutr. 2024;33(4):481-489.Kanagasabai T, Ardern CI. Inflammation, oxidative stress, and antioxidants contribute to selected sleep quality and cardiometabolic health relationships: a cross-sectional study.Mediators of Inflammation. 2015;2015:824589.St-Onge MP, Zuraikat FM, Neilson M.Exploring the role of dairy products in sleep quality: from population studies to mechanistic evaluations.Advances in Nutrition. 2023;14(2):283.Izquierdo-Pulido M, Zerón-Rugerio MF, Ibarra-Picón A, Diez-Hernández M, Pérez-Cano F, Cambras T.Walnut consumption improves sleep quality: a randomized-controlled trial.Proceedings. 2024;91(1):381.Dai Y, Liu J.Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies.Nutrition Reviews. 2020;79(8):847.Lin HH, Tsai PS, Fang SC, Liu JF.Effect of kiwifruit consumption on sleep quality in adults with sleep problems.Asia Pac J Clin Nutr. 2011;20(2):169-174.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J.Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.Eur J Nutr. 2012;51(8):909-916.Khalid S, Bashir S, Mehboob R, et al.Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus.Front Endocrinol (Lausanne). 2024;15:1370733.Keser MG, Yuksel A, Ekmekci AH, Vatansev H.Bedtime banana and milk intake on sleep and biochemical parameters.Asia Pac J Clin Nutr. 2024;33(4):481-489.Kanagasabai T, Ardern CI. Inflammation, oxidative stress, and antioxidants contribute to selected sleep quality and cardiometabolic health relationships: a cross-sectional study.Mediators of Inflammation. 2015;2015:824589.St-Onge MP, Zuraikat FM, Neilson M.Exploring the role of dairy products in sleep quality: from population studies to mechanistic evaluations.Advances in Nutrition. 2023;14(2):283.Izquierdo-Pulido M, Zerón-Rugerio MF, Ibarra-Picón A, Diez-Hernández M, Pérez-Cano F, Cambras T.Walnut consumption improves sleep quality: a randomized-controlled trial.Proceedings. 2024;91(1):381.Dai Y, Liu J.Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies.Nutrition Reviews. 2020;79(8):847.Lin HH, Tsai PS, Fang SC, Liu JF.Effect of kiwifruit consumption on sleep quality in adults with sleep problems.Asia Pac J Clin Nutr. 2011;20(2):169-174.

Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J.Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.Eur J Nutr. 2012;51(8):909-916.

Khalid S, Bashir S, Mehboob R, et al.Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus.Front Endocrinol (Lausanne). 2024;15:1370733.

Keser MG, Yuksel A, Ekmekci AH, Vatansev H.Bedtime banana and milk intake on sleep and biochemical parameters.Asia Pac J Clin Nutr. 2024;33(4):481-489.

Kanagasabai T, Ardern CI. Inflammation, oxidative stress, and antioxidants contribute to selected sleep quality and cardiometabolic health relationships: a cross-sectional study.Mediators of Inflammation. 2015;2015:824589.

St-Onge MP, Zuraikat FM, Neilson M.Exploring the role of dairy products in sleep quality: from population studies to mechanistic evaluations.Advances in Nutrition. 2023;14(2):283.

Izquierdo-Pulido M, Zerón-Rugerio MF, Ibarra-Picón A, Diez-Hernández M, Pérez-Cano F, Cambras T.Walnut consumption improves sleep quality: a randomized-controlled trial.Proceedings. 2024;91(1):381.

Dai Y, Liu J.Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies.Nutrition Reviews. 2020;79(8):847.

Lin HH, Tsai PS, Fang SC, Liu JF.Effect of kiwifruit consumption on sleep quality in adults with sleep problems.Asia Pac J Clin Nutr. 2011;20(2):169-174.

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