5 of the Best Foods to Eat for Better Sleep, According to a Nutritionist

Restful, high-quality sleep is the cornerstone of good health. It doesn’t just impact your energy levels during the day, but also your mood, cognitive abilities, as well as your immune system and even heart health, to name just a few. However, according to the Centers for Disease Control and Prevention (CDC), about one-third of Americans aren’t getting the recommended minimum of seven hours of sleep per night, which is necessary for optimal functioning. Chronic sleep deprivation can increase the risk of conditions like diabetes, obesity, and cardiovascular disease. That’s because sleep gives our brains a chance to process the day and our bodies an opportunity to heal and repair. 

While a calming bedtime routine and a cool, dark room are essential, what you eat throughout the day, and especially close to bedtime, also plays a surprising role in the quality and duration of your sleep. We’ve spoken to a nutrition expert to decode the best eating practices and foods for a good night’s sleep.

How Food Impacts Sleep

Certain foods may help you fall asleep faster and enjoy deeper, more restorative sleep. "Nutrients like tryptophan, melatonin, magnesium, and antioxidants found in specific foods can promote relaxation and regulate your body’s sleep-wake cycle," says nutritionist Lauren Manaker of Nutrition Now Counseling.

It’s also important to prioritize easily digestible foods closer to bedtime, so you don’t burden your system with hard labor when it’s supposed to be resting. "Eating foods that are easy to digest and provide a steady release of energy may prevent blood sugar dips that might wake you up during the night. So a light snack 1 to 2 hours before bed may help you, but a heavy meal too close to bedtime can disrupt your sleep."

The following foods and drinks are our top picks.

Milk

"A warm glass of milk before bed isn’t just an old wives’ tale; it’s a nutrient-packed way to set the stage for a restful night’s sleep,” says Manaker. A classic bedtime staple, milk contains tryptophan and magnesium, both of which help promote relaxation. Additionally, the combination of its protein and carbohydrates will help stabilize blood sugar levels overnight, while its electrolytes can help you stay hydrated, especially if you’re prone to night sweats.

Walnuts

Walnuts are the perfect evening snack because they contain a cornucopia of sleep-promoting nutrients, according to Manaker. Tryptophan is an amino acid that your body uses to produce serotonin and melatonin, both of which promote relaxation and better sleep. Then there are omega-3 fatty acids, which are known to reduce inflammation and support brain health, creating the perfect environment for restful sleep. Finally, there’s magnesium, a mineral known for calming the nervous system and relaxing muscles. Additionally, the healthy fats and protein in walnuts will help stabilize your blood sugar levels overnight, making it less likely to experience nighttime wakings.

Kiwi

Believe it or not, the tart little kiwi fruit is a superstar when it comes to sleep support, thanks to its natural serotonin. “Studies have shown that eating two kiwis an hour before bed can improve sleep onset, duration, and efficiency,” says Manaker. “The fruits are also packed with antioxidants like vitamin C and E, which may reduce oxidative stress and inflammation, both of which can interfere with restful sleep.”

Tart Cherries

Tart cherries, especially Montmorency cherries, are another often-overlooked sleep aid. “They’re one of the few foods that naturally contain melatonin, the hormone responsible for regulating your sleep-wake cycle,” says Manaker. Their antioxidants, particularly anthocyanins, also help reduce inflammation and oxidative stress, which can interfere with restful sleep.

Chamomile Tea

Another classic in everyone’s sleepy time arsenal, chamomile tea is often recommended as a simple way to relax before bedtime, and for good reason. Chamomile contains apigenin, an antioxidant that has been shown to promote sleepiness and sleep quality.