10 Best Foods That Help You Sleep Better at Night

Struggling to fall asleep or stay asleep can be frustrating, especially when you have a busy day ahead. While improving your sleep routine is important, what you eat before bedtime can also make a big difference. Some foods naturally contain compounds that relax your body, regulate sleep hormones, and help you drift off faster.

Here are 10 foods that can help you sleep better at night—all backed by science and simple enough to include in your daily meals.

1. Almonds

Almonds are rich in magnesium, a mineral that supports better sleep quality by relaxing your muscles and nervous system. Eating a small handful before bed can also help regulate melatonin, the hormone responsible for your sleep-wake cycle.

2. Kiwi

Kiwi is a sleep-friendly fruit packed with antioxidants and serotonin, a brain chemical that promotes relaxation. Studies suggest that eating one or two kiwis an hour before bedtime can help you fall asleep faster and sleep more soundly.

3. Warm Milk

It’s not just a childhood habit—warm milk is rich in tryptophan and calcium, both of which encourage the production of melatonin. A warm glass of milk before bed can help calm your body and mind.

4. Turkey

Turkey is another excellent source of tryptophan. This amino acid helps your body produce sleep-regulating hormones. A small portion of lean turkey meat in your evening meal can help you feel relaxed and ready for bed.

5. Chamomile Tea

While technically not a “food,” chamomile tea deserves a spot on this list. It contains apigenin, an antioxidant that binds to certain receptors in your brain, promoting sleepiness and reducing insomnia symptoms.

6. Bananas

Bananas are rich in potassium and magnesium, two minerals that help relax your muscles. They also contain vitamin B6, which your body uses to make melatonin. A banana with a spoonful of nut butter is a great bedtime snack.

7. Fatty Fish (Salmon, Tuna, Mackerel)

Fatty fish are packed with vitamin D and omega-3 fatty acids, which play a key role in regulating serotonin. Having fish for dinner a couple of times a week may help improve both the quality and length of your sleep.

8. Oatmeal

Oatmeal isn’t just for breakfast. Oats are a natural source of melatonin and complex carbohydrates that make tryptophan more available to your brain. A small bowl of oatmeal in the evening can be a soothing bedtime snack.

9. Tart Cherries

Tart cherries and their juice are among the few natural sources of melatonin. Drinking a small glass of tart cherry juice before bed can help you fall asleep faster and stay asleep longer.

10. Walnuts

Walnuts contain healthy fats, magnesium, and a small amount of melatonin. A handful of walnuts makes an easy snack that can support your sleep cycle.

While these foods can promote better sleep, it’s important to maintain a consistent bedtime routine and avoid stimulants like caffeine or heavy meals late at night. Try incorporating one or two of these foods into your evening snack or dinner and notice how your sleep improves over time. A good night’s sleep is one of the most powerful tools for better health, and the right foods can help you get there naturally.