7 foods that may help you get better sleep (and what to avoid)

Sleep

Nov 14

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Struggling with rest? These 7 sleep-promoting foods may help. Explore the best (and worst) foods for sleep and how they fit into a soothing bedtime routine.

You’ve brushed your teeth, moisturized your face, gone through your bedtime routine (twice), and you’re still wide awake while your body refuses to settle. You start to wonder what could possibly be keeping you up if you’ve done everything right? Was it dinner, that late snack, or even your afternoon coffee that you desperately needed? Can food even affect your sleep? So many questions.

The short answer is yes, certain foods may actually help you get better sleep. While plenty of foods can disrupt sleep (like spicy foods or caffeine), the science on foods that improve sleep is still being discovered. Some research points to nutrients like tryptophan, magnesium, and melatonin as potential sleep aids, but the evidence is limited.

Let’s explore these specific foods less as a magic fix for rest and more as gentle support for your body’s natural rhythm, which lulls you to sleep. We’ll break down which foods may help you rest a little easier, which ones might keep you up a little later, and how to use food as part of a bedtime routine that actually fits your lifestyle.

Can certain foods help you sleep?

It would be nice if a handful of almonds or a bowl of oatmeal could guarantee eight hours of deep sleep. Unfortunately, the science isn’t that straightforward. Some studies suggest certain nutrients and eating patterns may support better rest, but there’s no single food that works for everyone.

Most research so far is small or observational, meaning it shows patterns rather than proof. People who eat more fruits, vegetables, and whole grains often report better sleep, though that may reflect their overall lifestyle as much as their diet.

Still, some nutrients clearly play a role in sleep regulation. Tryptophan helps the body make serotonin and melatonin. Magnesium and potassium support relaxation and nerve function. Carbohydrates may help tryptophan reach the brain more efficiently.

Food alone won’t cure insomnia, but it can support the processes that make rest easier.

7 foods that may promote sleep or improve sleep quality

Now that we’ve covered the general science, here’s how it translates to your plate. Some foods naturally contain compounds tied to relaxation and melatonin production, while others simply help your body settle more comfortably at night. Their effects are gentle. But small, consistent habits can add up over time.

Here are a few foods with the strongest research interest:

1. Tart cherries (and tart cherry juice): Tart cherries contain melatonin and antioxidants, both linked to better sleep quality. A few small studies suggest tart cherry juice may slightly extend sleep time and efficiency.

2. Kiwi: In one small trial, participants who ate two kiwis before bed fell asleep faster and slept longer, thanks to its levels of serotonin and antioxidants.

3. Nuts (especially almonds, walnuts, and pistachios): Nuts provide magnesium, melatonin, and healthy fats, which may support relaxation and help stabilize blood sugar overnight.

4. Bananas: Bananas contain magnesium, potassium, and tryptophan, which are nutrients that may help relax muscles and ease tension.

5. Warm milk (or dairy alternatives): Dairy (or supplemented alternatives) offer tryptophan and calcium, which the body uses to make melatonin. The warmth itself may cue your body to wind down.

6. Fatty fish (like salmon, mackerel, or sardines): Fatty fish provide omega-3s and vitamin D, both linked to serotonin regulation and better sleep quality.

7. Whole grains and complex carbohydrates: Whole grains like oats, quinoa, and brown rice may help your body absorb tryptophan more effectively and maintain steady evening energy.

What foods can disrupt sleep?

It’s not just what you eat, but when and how much. A late dinner, heavy snack, or extra glass of wine can all make it harder for your body to wind down. Here are the main culprits that work against a good night’s rest, plus simple ways to adjust.

Caffeine (even in small doses)

Coffee is an obvious one, but caffeine hides in tea, chocolate, soda, and even in some supplements. It blocks adenosine, the chemical that makes you sleepy, and can linger for up to ten hours. Switch to herbal tea or decaf after noon, and watch for caffeine in dark chocolate or pre-workouts.

Alcohol

It may help you drift off to sleep, but alcohol fragments deep and REM sleep, leading to early awakenings. Have alcohol with dinner instead of right before bed, and follow it with water.

Heavy or high-fat meals

Fried or greasy foods take longer to digest, often causing reflux or bloating. Eat heavier meals earlier and keep nighttime snacks light, like yogurt with fruit or a few nuts.

Spicy or acidic foods

Hot sauces and tomato-heavy dishes can trigger heartburn when you lie down too soon. Save these meals for lunch or early dinner, and allow at least two hours before bed.

Sugar and ultra-processed foods

Sweet snacks and ultra-processed food can spike blood sugar, then crash it, causing wake-ups or restlessness. If you want something sweet, pair it with protein or fat, like dark chocolate with nuts or fruit with yogurt.

Large portions of protein

Heavy meats can keep your body digesting instead of resting. Go for lighter proteins like eggs, tofu, or fish, and finish eating a couple of hours before bed.

Aged or fermented foods

Aged cheese, cured meats, and soy sauce contain tyramine, which may trigger alertness. Enjoy these earlier in the day and keep evening meals simple and soothing.

How to use food in your pre-sleep routine: 8 tips to help you get your Zzzs

You don’t need a special type of sleep smoothie or a strict eating schedule to rest better. What matters most is how you time and pair your meals so your body feels supported and not overstimulated as it winds down. Small, consistent habits often make the biggest difference.

Here are a few practical ways to use food as part of a calm, realistic pre-sleep routine.

1. Give yourself digestion time

Try to finish your main meal about two to three hours before bed. This gives your stomach time to do its job before you lie down, reducing reflux, bloating, and that heavy, restless feeling. If you’re hungry closer to bedtime, go for something light. Good options are a banana with nut butter, a small bowl of oatmeal, or yogurt with fruit.

2. Keep evening snacks gentle and balanced

If you like a bedtime snack, combine a small amount of carbohydrates and protein, like toast with almond butter or warm milk with oats. This pairing helps tryptophan reach your brain more easily, while keeping your blood sugar steady through the night.

3. Hydrate earlier, not later

Dehydration can make you feel restless, but drinking too much right before bed can lead to 3am wake-ups. Aim to get most of your fluids earlier in the evening, then sip just enough water later to stay comfortable. If you like something warm, try herbal tea like chamomile, rooibos, or peppermint (that don’t contain caffeine) about an hour before bed.

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4. Be mindful of caffeine’s half-life

Caffeine’s effects can last far longer than people realize (up to 8–10 hours in some). If you’re tossing and turning, experiment with cutting off caffeine after lunch. You may find your body naturally feels sleepier at night once that stimulation wears off.

5. Go easy on alcohol

A drink with dinner can feel relaxing, but alcohol tends to disrupt sleep later in the night. If you enjoy having a glass of wine at night, try spacing your last drink at least two hours before bed and following it with a glass of water. Notice if your sleep improves after making this change. Sometimes, the awareness is often enough motivation to continue the new habit.

6. Make comfort part of the ritual

Sometimes it’s not just what you eat, but how you experience it. Sitting down with a warm, soothing snack or drink without looking at screens or in dim light helps signal to your nervous system that the day is done and it’s time to wind down. This sensory cue can be as powerful as any nutrient.

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7. Stay consistent

Your body loves patterns and healthy habits. Eating around the same time each day helps regulate your internal clock, which makes falling asleep easier over time. When your meals and sleep cues align, you’re basically giving your circadian rhythm a gentle hug and a nudge in the direction of rest and relaxation.

8. Notice what works (and what doesn’t)

If you’re curious whether certain foods affect your sleep, track it for a couple of weeks. All you have to do is jot down what you eat in the evening and how you slept. Patterns tend to show up quickly and can guide you better than any “perfect” diet plan or the latest sleep trend. Once you notice what works and what doesn’t, make adjustments to your sleep hygiene accordingly.

Sleep food FAQs

What are sleep-inducing foods?

“Sleep-inducing foods” is a generous term, as none will make you instantly sleepy, but some can help your body prepare for rest. These foods often contain tryptophan, magnesium, potassium, or melatonin, nutrients that support muscle relaxation, nerve function, and your natural sleep–wake rhythm.

Common examples include tart cherries, kiwi, nuts, bananas, and dairy. What matters most isn’t the timing but the pattern. Eating these foods regularly helps maintain the balance your body needs for steady, restorative sleep.

Is it bad to eat before bed if I’m trying to sleep?

It depends more on what and how much you eat than on the timing alone. A large or heavy meal right before bed can cause indigestion or reflux, while going to bed hungry may make it harder to fall asleep. A small, balanced snack—like yogurt with fruit or toast with almond butter—can help you feel comfortable without overstimulating digestion.

Aim to finish larger meals two to three hours before bedtime so your body has time to settle before rest.

Why do some foods work as a sleep aid?

Certain nutrients help regulate the hormones that control sleep and relaxation. Tryptophan supports the production of serotonin and melatonin, which influence mood and circadian rhythm. Magnesium and potassium may help to calm the nervous system, while complex carbohydrates assist tryptophan in reaching the brain more efficiently.

These foods don’t sedate you — they simply give your body what it needs to shift naturally into rest mode.

What’s the best drink before bed for better sleep?

A warm, caffeine-free drink can be a simple cue for relaxation. Warm milk provides tryptophan and calcium, both linked to melatonin production, while tart cherry juice offers a natural dose of melatonin that may modestly improve sleep time.

If you prefer herbal tea, try chamomile, rooibos, or peppermint. These teas won’t induce sleep chemically, but the ritual of sipping something warm and calm often does the trick.

Can certain foods make it harder to sleep?

Yes, some foods are proven sleep disruptors. Caffeine can stay in your system for up to ten hours, and alcohol, though relaxing at first, breaks up deeper sleep later in the night. Spicy, fatty, or acidic foods can trigger heartburn, while sugary or ultra-processed snacks may cause blood sugar swings that lead to wakefulness.

You don’t have to cut them out entirely — just enjoy them earlier in the day and keep your evening meals light and easy to digest.

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Calm Editorial Team