10 Foods That Help You Sleep Better

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Getting a good night’s sleep is crucial for our overall well-being. However, many people struggle with falling asleep or maintaining a restful sleep throughout the night. While there are several factors that can influence sleep quality, such as stress and lifestyle habits, our diet plays a significant role as well. Incorporating certain foods into your evening routine can promote better sleep by providing essential nutrients and promoting relaxation.

10 Foods That Help You Sleep Better

  1. Kiwi
  2. Tart Cherries
  3. Almonds
  4. Herbal Teas
  5. Bananas
  6. Warm Milk
  7. Oats
  8. Dark Chocolate
  9. Leafy Greens
  10. Turkey


  1. Kiwi: This small and delicious fruit is not only packed with vitamins and antioxidants but also has sleep-enhancing properties. Kiwis are a natural source of serotonin, a neurotransmitter that helps regulate sleep patterns. Consuming a kiwi before bedtime may decrease the time it takes to fall asleep and improve sleep duration and quality.
  2. Tart Cherries: Tart cherries, specifically Montmorency cherries, are rich in melatonin, a hormone that regulates the sleep-wake cycle. Drinking a glass of tart cherry juice or eating a handful of fresh cherries in the evening can boost melatonin levels, promoting better sleep.
  3. Almonds: Almonds are a nutrient-dense snack that can aid in improving sleep quality. They are an excellent source of magnesium, which has been linked to better sleep by helping to relax muscles and promote a sense of calm. Additionally, almonds provide protein and healthy fats that can help stabilize blood sugar levels, preventing nighttime awakenings.
  4. Herbal Teas: Herbal teas such as chamomile, lavender, and valerian root have been used for centuries as natural sleep aids. These teas have calming properties that can help reduce anxiety and promote relaxation before bedtime. Sipping on a warm cup of herbal tea can create a soothing ritual that prepares your body and mind for sleep.
  5. Bananas: Bananas are a delicious and convenient snack that can improve sleep quality. They are a rich source of potassium and magnesium, which help relax muscles and promote a state of relaxation. Moreover, bananas contain tryptophan, an amino acid that converts to serotonin and melatonin, promoting better sleep.
  6. Warm Milk: The age-old remedy of warm milk before bed has its merits. Milk contains an amino acid called tryptophan, which has sleep-inducing properties. Additionally, milk is a good source of calcium, which helps the brain use tryptophan to produce melatonin. A warm glass of milk can be a comforting and sleep-promoting beverage.
  7. Oats: Oats are a nutritious whole grain that can contribute to a good night’s sleep. They are a natural source of melatonin and contain complex carbohydrates that increase the availability of tryptophan in the bloodstream. A warm bowl of oatmeal before bed can provide a satisfying and sleep-friendly snack.
  8. Dark Chocolate: Dark chocolate, particularly varieties with a high cocoa content, can be a guilt-free treat that promotes sleep. It contains serotonin, which acts as a precursor to melatonin, aiding in relaxation and sleep regulation. However, remember to choose dark chocolate with minimal sugar to avoid unwanted energy spikes before bed.
  9. Leafy Greens: Leafy greens such as spinach, kale, and Swiss chard are excellent sources of magnesium and calcium. These minerals can help relax muscles and calm the nervous system, making it easier to fall asleep. Including a serving of leafy greens in your dinner or evening salad can contribute to better sleep.
  10. Turkey: Turkey is well-known for its sleep-inducing effects, especially during holiday meals. It contains tryptophan, an amino acid that increases the production of serotonin and melatonin, promoting relaxation and better sleep. Consuming a small portion of turkey or a turkey sandwich a few hours before bed can help you unwind and prepare for a restful night’s sleep.

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When it comes to improving sleep quality, incorporating certain foods into your evening routine can make a significant difference. The ten foods mentioned in this article, including kiwi, tart cherries, almonds, herbal teas, bananas, warm milk, oats, dark chocolate, leafy greens, and turkey, are all excellent options to consider.

By providing essential nutrients, promoting relaxation, and regulating sleep hormones, these foods can help you achieve a better night’s sleep. Remember, creating a calming bedtime routine and avoiding heavy meals close to bedtime are equally important for optimizing your sleep. Sweet dreams!

Note: It’s important to remember that individual responses to foods can vary. If you have any specific dietary concerns or medical conditions, it’s always a good idea to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.