Good Sleep Can Change Everything. It keeps our bodies healthy, our minds sharp, and helps with things like weight, heart health, and blood pressure. But for many people, getting good sleep isn’t easy. Avoiding caffeine, cutting screen time, eating your last meal a couple of hours before bed, and keeping your room dark and cool are helpful. But what about the foods we eat? Some foods and drinks have natural ingredients that might help us relax and drift off more easily.

Nutrients and Compounds That Help Set Our Sleep-Wake Cycle

These include:

  • Melatonin
  • Tryptophan
  • Calcium
  • Magnesium
  • Potassium
  • Vitamin D
  • B vitamins
  • Serotonin

Some of the Superfoods That May Help You Sleep Better

  • Almonds
    Almonds are packed with melatonin, a hormone that helps signal our bodies it’s time to rest. Plus, a handful of almonds (around an ounce) offers about 77 mg of magnesium and 76 mg of calcium—both minerals that may help relax muscles and support sleep. They’re a healthy snack choice that’s low in sugar and high in good fats.

  • Warm Milk
    A warm cup of milk before bed might actually help. Milk has tryptophan, calcium, vitamin D, and melatonin—all of which play a part in making us feel sleepy. For many, it’s also the comforting ritual of having warm milk that makes it so effective. A cup of low-fat milk is also nutritious, with protein, calcium, and vitamins.

  • Kiwifruit
    Some research hints that kiwifruit may improve sleep. In one small study, people who ate two kiwis an hour before bed found they slept better, faster, and longer over a four-week period. Kiwi is loaded with sleep-supporting compounds like melatonin, potassium, magnesium, and several helpful antioxidants, making it a tasty bedtime snack.

  • Chamomile Tea
    Chamomile has been used for ages as a sleep remedy. The tea has a special compound called apigenin, which may help calm the mind and encourage sleep. Although studies show mixed results, having a warm cup of tea at night can still help create a bedtime routine.

  • Walnuts
    Walnuts are full of nutrients that might support restful sleep, such as melatonin, serotonin, and magnesium. Besides being a good source of melatonin, walnuts offer potassium, folate, and calcium. Although more research is needed, some people find walnuts a satisfying evening snack that supports their sleep routine.

  • Fatty Fish
    Fatty fish like salmon contain vitamin D and omega-3 fatty acids, which help regulate serotonin, a key hormone in our sleep-wake cycle. A three-ounce fillet of salmon provides potassium, magnesium, and B vitamins—all great for general health and possibly helpful for sleep. A study found that people who ate salmon three times a week fell asleep more easily and had more energy the next day.

  • Tart Cherries
    Tart cherries pack a punch when it comes to sleep-supporting nutrients. They contain melatonin, tryptophan, potassium, and serotonin, and may even have anti-inflammatory benefits. Studies suggest a link between cherry consumption and improved sleep. Tart cherries are also rich in fiber, vitamin C, and vitamin E, making them a nutritious snack to enjoy in the evening.

Tips for Better Sleep

  • Steer clear of heavy or spicy foods before bed to avoid heartburn.
  • Limit caffeine in the evening.
  • Choose whole grains instead of white bread or sugary foods.
  • Stay hydrated and avoid skipping meals.
  • Try to finish eating at least 2-3 hours before sleeping.

Stay Away from Foods That Cause Inflammation

To get better sleep, it’s smart to avoid foods that could mess with your rest. This means skipping less healthy carbs like sugary cereals, bagels, and fruit juices that don’t have much fiber. Studies have shown that people who eat these kinds of carbs often wake up more during the night.

Eating too many foods high in saturated fats, like beef or chicken with the skin, can also make it harder to sleep well. Both unhealthy carbs and saturated fats can trigger inflammation in the body, which is tied to poor sleep quality. A diet full of these foods can also lead to weight gain, increasing the risk of sleep apnea and putting pressure on the diaphragm, which can disrupt sleep even more.

Foods to Avoid Before Bed

  • Dark Chocolate: Many people know that coffee can keep you up at night, but dark chocolate has caffeine too. Eating it before bed can make it harder for your mind and body to relax. It’s best to skip it if you want a peaceful night’s sleep.

  • Cheese: Hard cheeses like parmesan, cheddar, and swiss are tough on the digestive system because of their high saturated fat content. This can make your stomach work harder, making it difficult to rest well. If you love cheese, enjoy it during the day instead of late at night.

  • Red Meat: While red meat has protein and iron, it’s also packed with saturated fat, which is harder for the body to digest. This can lead to a heavy feeling that makes sleeping tough. It’s better to enjoy red meat earlier in the day rather than at dinner.

  • Tomatoes: Tomatoes are rich in tyramine, which can keep your brain active and delay sleep. To avoid feeling alert when you should be winding down, skip tomatoes close to bedtime.

We often overlook how our daily activities—like how much we move, the stress we face at work, and the food we eat—can shape our sleep. Yet, sometimes, the simplest choices make the biggest impact. Good, simple, nutrient-rich, wholesome goodness could be the gentle nudge our body needs to unwind. Sleep is not just about routines; it’s about finding comfort in nature’s quiet touch. Something to ponder as we prepare for our next night’s rest.