WHAT TO EAT FOR BETTER SLEEP: 9 FOODS TO CATCH SOME ZZZ'S
In this article, we will explore 9 foods that promote better sleep so you know what to eat for better sleep!
In today’s fast-paced world, getting quality sleep has become increasingly challenging. From daily stress to our modern lifestyle, many factors contribute to poor sleep hygiene. One, often overlooked, cause is our diet.
The food we consume plays a crucial role in how we feel and sleep – both quality of our sleep, and how quickly we fall asleep, is impacted. Making conscious choices and a few adjustments in what we eat, can significantly improve our sleep patterns and help us wake up feeling refreshed and energized.
Note that we are not doctors and this does not consist medical advice. Please consult a medical professional if you are feeling unwell.
Table of Contents
Understanding The Sleep-Food Connection
Sleep is a complex process influenced by hormones, neurotransmitters, and various environmental factors. What we eat affects sleep quality in many ways, such as the regulation of serotonin (hormone that helps regulate appetite, sleep, mood, and pain) and melatonin (hormone that helps regulate the sleep-wake cycle).
The U.S. National Sleep Foundation states that “diets low in fiber and high in saturated fat may decrease the amount of deep, restorative sleep you’ll get. Excess sugar can cause you to awaken more frequently. Consuming certain foods and beverages close to bedtime can also lead to poor sleep.” That is due to those foods and drinks’ natural disruption to the hormones our body needs to fall asleep quicker and deeper.
Thankfully, there are many foods that promote sleep. They naturally contain the elements that help our body and mind wind down. Incorporating sleep-friendly foods into our diet can optimize the sleep process, leading to improved sleep duration and quality.
Which Nutrients Or Vitamins Promote Better Sleep?
So what should you eat before sleep, if you want to help your body naturally feel tired and fall asleep? You will want to focus on foods that contain the nutrient and vitamins that promote sleep. Several play a crucial role in promoting better sleep:
By incorporating these nutrients and vitamins into your diet, you can support your body’s natural sleep processes and improve sleep quality.
| Nutrient | Role of Nutrient | Foods Rich in that Nutrient |
|---|---|---|
|
Tryptophan |
Essential amino acid that acts as precursor to serotonin and melatonin, neurotransmitters involved in sleep regulation. Those food will aid will sleep-inducing effect. |
Turkey, Chicken, Egg whites, Nuts, Cheese, Fish, Milk, Seeds (sunflower, pumpkin, sesame), Peanuts, Soy beans |
|
Magnesium |
Mineral known for its ability to promote muscle relaxation and reduce stress. Those foods will contribute to a more relaxed state before sleep |
Nuts (almonds, cashews, peanuts), Seeds (pumpkin, chia), Soy milk, Black beans, Edamame, Peanut butter, Potatoes with skin, Brown rice, Plain yogurt, Oatmeal, Bananas |
|
Potassium |
Mineral that helps maintain normal sleep patterns. Those foods support better sleep |
Apricots, Lentils, Squash, Prunes, Raisins, Kidney beans, Orange juice, Soybeans, Milk, Bananas, Leafy green |
|
Vitamin 6 |
Vitamin involved in the production of serotonin and melatonin. Those foods will aid in achieving a restful night of sleep |
Fish, Poultry, Beef liver, Bananas, Chickpeas, Starchy vegetables, Fortified cereals |
By incorporating these nutrients and vitamins into your diet, you can support your body’s natural sleep processes and improve sleep quality.
Find out more about each nutrient by clicking those links to the National Institute of Health and the MedLine Plus Medical Encyclopedia:
Food That Promotes Sleep
Brown Rice
Brown rice is a complex carbohydrate, which, when incorporated in your evening meal, can enhance sleep. Whole grains, legumes, and starchy vegetables increase the production of serotonin, a neurotransmitter that regulates moods and promotes relaxation.
Brown rice is a food rich in magnesium (1 cup holds 10% of an adult’s daily value), and potassium (1 cup holds 3% of an adult’s daily value). Both magnesium and potassium support a more relaxed state prior to bedtime, and sleep overall. Additionally, brown rice is believed to give the body a hit of trytophan, the amino acid that the body converts into serotonin, the good-mood brain chemical that promotes good sleep.
Alternative complex carbohydrate foods for sleep: whole wheat bread, whole grain pasta, oatmeal, starchy vegetables like potatoes, corn, and peas
Limit the following sources of carbohydrates: refined sugars found in, candy, desserts and cookies, sugary sodas and juices, baked goods and breads made with white flour
Turkey
You probably guessed that one. The famous Thanksgiving-dinner sleepiness is due to turkey being naturally high in tryptophan – the essential amino acid that acts as a precursor to serotonin and melatonin, both of which are crucial for regulating sleep and aiding in sleep-inducing effects.
While trytophan is famous for making us sleepy, it serves other important functions such as supporting the metabolic functions that impact mood, memory, visual cognition, and comprehension. With turkey is thought to the the most tryptophan-rich food, it is not the case. Note that white turkey meat contains 410 milligrams per pound (raw), and dark meat contains 303 milligrams per pound. Whole milk, on the other hand, is one of the largest sources of tryptophan, with 732 milligrams per quart (if you prefer 2% reduced fat milk, it is also a good source, coming in at 551 milligrams per quart).
Alternative tryptophan-rich foods for sleep: milk, canned tuna, oats, cheese, whole-wheat bread, chocolate, nuts (pistachios, cashews, almonds, and walnuts), chicken, seeds (sunflower, pumpkin, sesame), bananas, apples, prunes
Seeds and Nuts
Adding seeds and nuts to your sauces, or in plain yogurt for dessert, is a great way to get your magnesium in!
On the list of magnesium-rich foods, 5 of the 6 richest foods are: pumpkin seeds, chia seeds, almonds, cashews, and peanuts. Consider eating a handful of nuts around 5PM, as a great snack and hunger-stopper, while ripping all of the benefits of magnesium. And sprinkle your rice, pasta, and yogurt with seeds, to induce sleep.
Just 1 oz of pumpkin seeds holds 37% of an adult’s daily value of magnesium. Add another ounce of chia seeds brings 26 more percent towards your daily value.
Magnesium is a mineral that plays a vital role in muscle relaxation and stress reduction. Consuming magnesium-rich foods can help relax the body and prepare it for sleep.
Alternative magnesium-rich foods for sleep: spinach, shredded-wheat cereals, soymilk, black beans, edamame, peanut butter, baked potatoes with skin
Dark Chocolate (70% or higher)
Dark chocolate has so many incredible benefits, so indulge! We recommend a square every night after dinner.
Dark chocolate is naturally high in anti-oxidants. Its fatty acid profile is also fairly good, protecting your heart, adding to the benefits. Dark chocolate is loaded with fibers and minerals, and contains high iron, fiber, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium. Did you read the “high magnesium and potassium”?
With 65 mg of magnesium in a 1-oz (28-gram) serving, you are getting about 15% of the adult’s daily recommended value. This is why we recommend it as a great food for sleep, as it will induce better sleep through muscle relaxation and stress reduction.
However, dark chocolate naturally contains some sugar, as well as a small amount of stimulants (caffeine and theobromine). For this reason, one square is all you need to rip the benefits and not feel the stimulating effect of caffeine.
Chickpeas
Chickpease is an excellent source of vitamin 6. With just 1 cup of canned of chickpeas, you are getting 65% of your daily vitamin 6 needs. Make it yummy and turn it into a hummus, or simply add to your pasta sauces or sprinkle on your salad.
Vitamin B6 is involved in the production of serotonin and melatonin and ensuring you consume sufficient vitamin B6 levels can contribute to a restful night’s sleep.
Chickpeas are not just good for their high vitamin 6 content, they are also a great source of tryptophan, which gets converted into serotonin and melatonin, an contribute to falling asleep quickly and deeply.
Alternative vitamin 6-rich foods for sleep: pan-fried beef liver, tuna and salmon, chicken breast, fortified cereals, boiled potatoes, roasted turkey meat, bananas, and even ready-to-serve marinara pasta sauce
Lentils
Consuming 1 cup of cooked lentils will get you 16% of your daily potassium levels. There are not many foods with very high levels of potassium, so you do need to eat several foods to reach your daily value. Lentils, however, are one of the richest foods in potassium.
Potassium is an essential mineral that aids in maintaining normal sleep patterns and promoting better sleep.
Lentils also contain high levels of protein, folate, fiber, iron, and manganese, adding to their benefits and high source of antioxidants. The Harvard School of Public Health even states that lentils “may protect against breast cancer in women.”
Alternative potassium-rich foods for sleep: squash, baked potatoes, kidney beans, soy beans, raw spinach, grilled chicken breast, salmon
Dried Apricots
It only takes 1/2 cup of dried apricots to reach another 16% of your daily potassium value. Dried apricots are super easy to add to that bowl of plain Greek yogurt with seeds, fortified cereals, and a bit of honey to sweeten.
Alternative potassium-rich foods for sleep: prunes, raisins, orange juice, banana, non-fat fruit yogurt, molasses, plain Greek yogurt
Golden Milk
One cup of milk gets you 8% of your daily potassium, 6% of your daily magnesium needs, as well as many other nutrients, vitamins, protein, and calcium. Milk, when mixed with turmeric and little bit of honey, calms your stomach, lowers your inflammation, fills you with antioxidants, and helps calm your body and mind, setting you up for the night. Known as Golden Milk, it is a wonderful drink to add to your nighttime routine. Adding a little bit of black pepper, will help your body better absorb the curcumin from the turmeric.
Make your own Golden Milk or follow a more elaborate recipe for extra yumminess.
Herbal Teas
Another soothing drink that can promote sleep is herbal teas, if you know which root / plant / flower to sip on. Herbal teas do not contain tea (i.e., green, black), hence do not contain caffeine, which is a known stimulant found in green and black teas, as well as coffee.
The best herbal teas to promote sleep include: chamomile, magnolia, lavender, valerian root, and passionflower. Chamomile is probably the easiest herbal tea to get your hands on, but all of the above are known and used in traditional medicine to promote sleep. They are natural sedatives that can help with relieving anxiety, improve sleep quality, enhance relaxation and calmness.
Food To Avoid Before Bed
While certain foods can promote better sleep, others can hinder it. It is important to be mindful of the following:
Caffeine and Stimulants
Consuming caffeinated beverages like coffee, tea, or energy drinks close to bedtime can interfere with sleep by stimulating the nervous system. It is best to limit or avoid them at least six hours before bed. Cutting coffee by early to mid-afternoon will help you fall asleep faster at night. If you are experiencing a mid-day slump, grab a handful of dried apricots / prunes and nuts (almonds, cashews, peanuts).
Spicy and Heavy Foods
Eating spicy or heavy meals before bedtime can cause discomfort, heartburn, and indigestion, making it harder to fall asleep peacefully. Spicy food, particularly, is known to slightly raise your body temperature (the body lowers its temperature in preparation for sleep), and to induce heartburn, especially in the lying position. Opt for lighter, easily digestible meals in the evening, and keep the spicy food 3+ hours away from bed time.
High-Sugar Foods
Foods high in sugar can lead to blood sugar spikes and crashes, disrupting sleep patterns. Minimize the consumption of sugary snacks, desserts, and beverages, particularly before bedtime.
Alcohol
While alcohol in healthy adults, typically helps in falling asleep faster, it will often disturb the sleepers during deep sleep phases, breaking important restorative stages of sleep. Instead, substitute the alcohol for a glass of tart cherry juice, which is a natural source of melatonin.
Other Tips for Better Sleep
There is more to consider than what you eat for better sleep:
Mindful Eating
Practicing mindful eating by paying attention to portion sizes, chewing thoroughly, and savoring each bite can enhance digestion and prevent discomfort that might disturb your sleep.
Avoiding excessive snacking during the day will help your body get on an eating routine and will ensure that you eat full meals 3 times a day, leaving you with a nutritious dinner for your body to feed on at night.
Timing of Meals
Allowing sufficient time between your last meal and bedtime is crucial. Aim for at least 2 to 3 hours to digest your food properly before lying down. This will reduce risks of heartburns and indigestion.
Consistency in Routine
Establishing a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock and improve sleep quality.
What To Eat For Better Sleep
A healthy diet can be a powerful tool in promoting better sleep. By incorporating foods that support sleep and avoiding those that hinder it, you can optimize your chances of enjoying restful and rejuvenating nights.
Remember to personalize your approach, experiment with different foods and drinks, and listen to your body’s needs. When combined with other healthy sleep habits, a well-balanced diet can make a significant difference in achieving better sleep and overall well-being.
References
- John Hopkins Medicine. Better Sleep: 3 Simple Diet Tweaks. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks
- National Sleep Foundation. (2020). The Link Between Nutrition And Sleep. Retrieved from https://www.thensf.org/the-link-between-nutrition-and-sleep/
- Sutter Health. What Is A Complex Carbohydrate Diet. Retrieved from https://www.sutterhealth.org/ask-an-expert/answers/what-is-a-complex-carbohydrate-diet
FAQ
Most frequent questions and answers
Foods that can improve sleep quality include complex carbohydrates (whole grains, legumes), tryptophan-rich foods (turkey, chicken, eggs), magnesium-rich foods (leafy greens, nuts), potassium-rich foods (bananas, avocados), and foods rich in vitamin B6 (fish, poultry, bananas).
Foods that may help you fall asleep faster include a small snack containing carbohydrates and tryptophan-rich foods, such as a turkey sandwich or a bowl of oatmeal with nuts.
Nutrients and vitamins that promote better sleep include tryptophan, magnesium, potassium, and vitamin B6. These support the production of sleep-regulating neurotransmitters like serotonin and melatonin.
It’s best to avoid heavy or large meals close to bedtime, as they can cause discomfort and indigestion. Opt for a light snack if you’re hungry, focusing on foods that promote sleep, like a small turkey and whole-grain sandwich or a small bowl of oatmeal with nuts.
It’s advisable to avoid consuming caffeine (coffee, tea, energy drinks) and stimulants at least six hours before bed, as they can interfere with sleep. Spicy and heavy foods, as well as high-sugar foods, should also be minimized, as they may disrupt sleep patterns.
More Sleep Resources
The Importance of Deep Sleep: Your Key To Restorative Rest
THE IMPORTANCE OF DEEP SLEEP Your Key to Restorative Rest In our busy lives, sleep often takes a backseat. Yet, one crucial aspect of sleep
Do Women Need More Sleep Than Men
DO WOMEN NEED MORE SLEEP THAN MEN Understanding Sleep Differences Sleep is crucial for overall health and well-being, impacting everything from cognitive function to immune
Why Do We Need Sleep
WHY DO WE NEED SLEEP? Unveiling the Secrets Behind a Good Night’s Rest In the hustle and bustle of modern life, sleep often takes a
Eight Sleep Alternative
EIGHT SLEEP ALTERNATIVE: 3 BED COOLING SYSTEMS TO CONSIDER A good night’s sleep is the foundation of a healthy and productive life. With the growing
What foods should I eat to improve sleep quality?
Foods that can improve sleep quality include complex carbohydrates (whole grains, legumes), tryptophan-rich foods (turkey, chicken, eggs), magnesium-rich foods (leafy greens, nuts), potassium-rich foods (bananas, avocados), and foods rich in vitamin B6 (fish, poultry, bananas).
Are there specific foods that can help me fall asleep faster?
Foods that may help you fall asleep faster include a small snack containing carbohydrates and tryptophan-rich foods, such as a turkey sandwich or a bowl of oatmeal with nuts.
Which nutrients or vitamins promote better sleep?
Nutrients and vitamins that promote better sleep include tryptophan, magnesium, potassium, and vitamin B6. These support the production of sleep-regulating neurotransmitters like serotonin and melatonin.
Should I eat a large meal or a light snack before bed?
It's best to avoid heavy or large meals close to bedtime, as they can cause discomfort and indigestion. Opt for a light snack if you're hungry, focusing on foods that promote sleep, like a small turkey and whole-grain sandwich or a small bowl of oatmeal with nuts.
Are there any foods or beverages I should avoid before sleep?
It's advisable to avoid consuming caffeine (coffee, tea, energy drinks) and stimulants at least six hours before bed, as they can interfere with sleep. Spicy and heavy foods, as well as high-sugar foods, should also be minimized, as they may disrupt sleep patterns.
Share this deal with a friend!
Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
