13 Foods to Eat for Better Sleep and Improved Rest

Struggling to get a good night’s sleep? The right foods can help promote relaxation and support your body’s natural sleep cycle. From melatonin-rich cherries to magnesium-packed bananas, certain foods can make a big difference in your rest. By incorporating these sleep-friendly options into your evening routine, you can improve both the quality and duration of your sleep.

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Cherries

Cherries, particularly tart cherries, are a rich source of melatonin, a hormone that plays a crucial role in regulating your sleep-wake cycle. Drinking tart cherry juice or eating fresh cherries before bedtime can increase melatonin levels, promoting better sleep quality and duration. Research has shown that regular consumption of tart cherry juice can improve sleep, helping you fall asleep faster and experience deeper rest.

Aside from melatonin, cherries are packed with antioxidants that reduce inflammation and oxidative stress in the body. These antioxidants help prevent disruptions in sleep caused by bodily stress and discomfort, making cherries an excellent choice for a natural sleep aid. Their ability to both relax the body and promote melatonin production makes them a fantastic snack to enjoy before bed.

Bananas

Bananas are high in magnesium and potassium, two essential minerals that help relax the muscles and calm the nervous system. Magnesium, in particular, has a calming effect that can reduce muscle cramps and tension, making it easier to unwind after a long day. Consuming a banana before bed can help prepare your body for sleep by promoting muscle relaxation and reducing nighttime discomfort.

Bananas also contain tryptophan, an amino acid that your body converts into serotonin and melatonin, hormones that help regulate sleep. The combination of magnesium, potassium, and tryptophan makes bananas a powerful natural remedy for improving sleep quality. Enjoying a banana as part of your evening routine can help signal to your body that it is time to wind down and prepare for rest.

Almonds

Almonds are an excellent source of magnesium, which has been shown to improve sleep quality by relaxing the muscles and calming the nervous system. Magnesium plays a key role in promoting deeper, more restful sleep by reducing the body’s production of cortisol, a stress hormone that can interfere with sleep. A small handful of almonds before bed can provide your body with this relaxation boost and help reduce nighttime wakefulness.

In addition to magnesium, almonds contain healthy fats and fiber, which help stabilize blood sugar levels throughout the night. Stable blood sugar levels help prevent waking up in the middle of the night due to hunger or discomfort. This makes almonds not only a healthy snack but also a sleep-friendly food choice that promotes uninterrupted sleep throughout the night.

Kiwi

Kiwi is packed with serotonin, a neurotransmitter that helps regulate sleep by influencing the body’s internal clock. Consuming two kiwis about an hour before bedtime has been shown to improve sleep quality and duration, especially for those who struggle with falling asleep or staying asleep. Serotonin also converts to melatonin in the body, further supporting your sleep cycle.

Besides serotonin, kiwi is rich in antioxidants that reduce oxidative stress and inflammation. These properties help alleviate discomfort and stress that can interfere with sleep, making kiwi a great addition to your evening routine. Its natural sweetness also makes it a tasty, refreshing choice for a nighttime snack that supports relaxation.

Turkey

Turkey is a well-known source of tryptophan, an amino acid that helps the body produce serotonin and melatonin. Both of these hormones are essential for regulating sleep and promoting a natural sleep-wake cycle. Including turkey in your evening meal can boost the production of melatonin, encouraging better sleep quality and helping you fall asleep faster.

Turkey is also a lean source of protein, which helps keep you full and satisfied without causing fluctuations in blood sugar levels overnight. Stable blood sugar levels are important for preventing midnight wake-ups caused by hunger. A balanced turkey meal before bed can support both sleep quality and a full, restful night’s rest.

Oats

Oats are a natural source of melatonin, a hormone that helps regulate your body’s sleep-wake cycle. Eating oats before bed can increase melatonin levels, promoting better sleep and helping you fall asleep more quickly. Additionally, oats are rich in magnesium, which helps relax muscles and calm the nervous system, making them a great bedtime food for relaxation.

The complex carbohydrates in oats also encourage the production of tryptophan in the brain. This amino acid converts into serotonin and melatonin, further supporting a healthy sleep cycle. A warm bowl of oatmeal before bed can be both comforting and effective in preparing your body for a restful night’s sleep.

Chickpeas

Chickpeas are a fantastic source of vitamin B6, which is essential for the production of serotonin and melatonin. These two hormones help regulate the sleep-wake cycle, making chickpeas an excellent choice for improving sleep quality. Including chickpeas in your evening meal can naturally help your body prepare for sleep by boosting serotonin levels and promoting relaxation.

In addition to their sleep-promoting benefits, chickpeas are high in fiber and protein, which help maintain stable blood sugar levels overnight. Keeping blood sugar steady can reduce the chances of waking up during the night due to hunger. Chickpeas are a healthy, sleep-supporting food that can be easily added to salads, soups, or stews before bedtime.

Spinach

Spinach is rich in magnesium, which plays a crucial role in supporting muscle relaxation and calming the nervous system. Magnesium is known to help improve sleep quality by reducing muscle tension and promoting relaxation, making spinach an excellent food to include in your diet for better rest. Eating spinach in the evening can help prepare your body for sleep by calming any tension accumulated throughout the day.

Spinach is also high in potassium, which further promotes muscle relaxation and reduces the likelihood of nighttime cramps or discomfort. The combination of magnesium and potassium makes spinach a great food choice for anyone looking to improve their sleep quality. A spinach salad or sautéed spinach with dinner can be a delicious and sleep-friendly option.

Lentils

Lentils are packed with magnesium, which is known to improve sleep quality by relaxing muscles and calming the body. Magnesium helps reduce stress and anxiety, making it easier to fall asleep and stay asleep throughout the night. Adding lentils to your evening meal can promote relaxation and encourage better sleep by providing your body with essential sleep-supporting nutrients.

In addition to magnesium, lentils contain tryptophan, which helps the body produce serotonin and melatonin. These hormones are crucial for regulating sleep, and consuming lentils can help increase their levels in your body. Lentils are also high in protein and fiber, which help stabilize blood sugar levels during the night, preventing disruptions in your sleep cycle.

Pineapple

Pineapple contains a natural source of melatonin, which helps regulate the body’s sleep-wake cycle. By eating pineapple before bed, you can increase melatonin levels in your body, promoting a more restful sleep. This fruit also contains bromelain, an enzyme that helps reduce inflammation and supports digestion, further contributing to relaxation before sleep.

Pineapple is naturally sweet and refreshing, making it a satisfying and healthy bedtime snack. Its ability to promote melatonin production and its digestive benefits make it a great choice for anyone looking to improve sleep quality and enjoy a peaceful night’s rest.

Walnuts

Walnuts are rich in melatonin, which helps regulate the sleep-wake cycle and improve sleep quality. Eating a small handful of walnuts before bed can naturally boost melatonin levels, helping you fall asleep faster and stay asleep longer. Walnuts also contain omega-3 fatty acids, which support brain health and reduce inflammation, further promoting restful sleep.

In addition to their sleep-promoting properties, walnuts are packed with antioxidants, which can help combat oxidative stress that can interfere with sleep. A snack of walnuts in the evening can be a great way to support both physical and mental relaxation, leading to improved sleep.

Herbal Tea (Chamomile)

Chamomile tea is widely recognized for its calming and sleep-promoting properties. It contains apigenin, an antioxidant that binds to certain receptors in the brain, inducing relaxation and helping you fall asleep more easily. Drinking chamomile tea before bed is a simple and effective way to unwind after a long day.

Chamomile tea also has anti-inflammatory properties, which help reduce muscle tension and relieve stress, both of which can interfere with sleep. A warm cup of chamomile tea can be a soothing and natural way to prepare your body for a restful night’s sleep, making it an ideal choice for those seeking a peaceful evening routine.

Sweet Potatoes

Sweet potatoes are packed with potassium and magnesium, two minerals that play a crucial role in muscle relaxation and promoting a calm nervous system. These minerals help reduce nighttime muscle cramps and discomfort, supporting a more restful night’s sleep. Eating sweet potatoes before bed can help your body relax and prepare for sleep by reducing physical tension.

Sweet potatoes also contain complex carbohydrates, which help the body produce tryptophan, the amino acid responsible for producing serotonin and melatonin. This makes sweet potatoes a great option for naturally boosting sleep-promoting hormones and ensuring a peaceful night of rest.

This article originally appeared on Avocadu.