Struggling to catch some Zzz’s? Take solace in knowing that you’re not alone: According to the CDC, about 1 in 3 adults in the U.S. report not getting enough sleep on a regular basis. As a dietitian, this is a painful reminder of how easy it is to forget sleep is a major part of a healthy lifestyle: You can eat all the kale, do all of the Pilates, and sip all the herbal tea you want, but if you’re skimping on sleep, you’re leaving a major piece of the wellness puzzle on the table.
Sleep isn’t just about waking up looking refreshed (though that’s a nice bonus). Poor sleep has been linked to serious health concerns, particularly for your heart and brain. A solid night’s rest is essential for everything from having steady energy levels to upholding a strong immune system and long-term well-being.
While practicing good sleep hygiene (creating a consistent routine, staying off screens before bed, and the like) gets a lot of attention—and rightfully so!—incorporating certain items into your diet can help maximize your shuteye, too. Here are six of the best foods for sleep that might just help you drift off into dreamland.
Walnuts
Walnuts may be the ultimate evening food you didn’t know you needed. A recent study found that healthy young adults who ate about 1.5 ounces (a large handful) of walnuts with their dinner saw improvements in their overall sleep quality. They also reported feeling less sleepy during the day compared to when they didn’t eat the nuts.
Tart cherries
Tart cherries are one of the best natural sources of melatonin, so it checks out that tart cherry juice may help increase sleep duration and improve overall sleep quality, according to some studies. While more research is needed, its potential benefits and low risk make it a reasonable option to consider for better sleep. The bonus? Tart cherries may also support muscle recovery, making them a double win for your nighttime routine.
To reap the benefits, sip a small glass of tart cherry juice an hour or two before bed. (You can also head to social media, where you can find a bevy of “tart cherry juice cocktail” recipes.) Prefer something more versatile? Enjoy tart cherries in dried or frozen form. Toss them into yogurt, blend them into a smoothie, or sprinkle them over a bedtime snack for a delicious way to support better sleep.
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Kiwi
Kiwis are a natural source of sleep-supporting compounds like serotonin and folate. Serotonin is a brain chemical that helps regulate your sleep cycle and has a calming effect. On the other hand, folate deficiencies have been linked to insomnia and restless leg syndrome, which is why it’s so important to get the right amount. Research has shown that eating two kiwis an hour before bed can help some people fall asleep faster, sleep longer, and wake up less during the night.
Kiwis are also a natural source of antioxidants like vitamin C, which can help reduce inflammation and contribute to a more restful state. They are light, refreshing, and easy to eat, making them a perfect pre-bedtime snack that won't leave you feeling overly full. P.S., eat the skin of your kiwis for an extra boost of fiber (and to cut back on food waste).
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Warm milk
The long-standing tradition of drinking a glass of warm milk before bed isn't just an old wives' tale. Milk contains tryptophan, the same amino acid found in walnuts and turkey. When you consume tryptophan, your body converts it into serotonin and then into melatonin, signaling to your brain that it’s time to wind down. Milk is also a source of magnesium, which is a nutrient that supports muscle relaxation and nervous system regulation, both of which are important for preparing your body for rest.
The temperature of warm milk—while not scientifically proven to help with sleep—can have a soothing psychological effect. It may be comforting, or part of a relaxing bedtime ritual, which can help calm the body and mind. If you're not a fan of plain milk, try adding a dash of cinnamon or a drop of vanilla for extra flavor. If you’re lactose intolerant, opt for lactose-free milk, which provides the same nutrients without the lactose sugar.
Seaweed
Seaweed might not be the first thing that comes to mind for sleep support, but this ocean superfood has some surprising benefits. Rich in iodine, seaweed supports healthy thyroid function, which plays a key role in regulating your metabolism and energy levels, both of which can impact your sleep-wake cycle. It’s also a source of magnesium.
What makes seaweed even more appealing is its versatility. Whether you’re snacking on roasted seaweed sheets, adding wakame to a bowl of miso soup, or sprinkling dulse flakes over your evening salad, it’s an easy and delicious way to incorporate sleep-supporting nutrients into your diet. For a one-two punch in the sleep-support department, try wrapping roasted seaweed sheets around slices of creamy avocado, another magnesium-rich food, to create a simple, satisfying snack that’s perfect for winding down.
Pumpkin seeds
Pumpkin seeds are the ultimate bedtime ally, packed with nutrients that support relaxation and better sleep. Just an ounce delivers nearly 150 mg of magnesium, which is a hefty amount relative to most other foods. They’re also a source of tryptophan, which helps your body produce serotonin and melatonin for restful slumber.
Snack on them roasted with a pinch of sea salt, sprinkle them over yogurt, or packed into a trail mix. They’re also a source of healthy fats and protein, which help keep you full through the night. Pair them with a calming herbal tea, like chamomile or lemon balm, for the ultimate wind-down routine.
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Sweet dreams are made of these
What you eat in the evening may do more than satisfy your hunger; it can also help prepare your body for a restful night. From the melatonin in tart cherries to the magnesium in pumpkin seeds, the best foods for sleep offer natural ways to support relaxation and better sleep.
While these foods can be a great addition to your bedtime routine, they work best alongside healthy sleep habits. A calming wind-down ritual, a consistent schedule, and minimizing screens before bed (sorry to the late-night Instagram scrollers!) can all enhance your chances of waking up refreshed. If sleep challenges persist, don’t hesitate to seek advice from a health care professional, as ongoing issues may signal an underlying condition.
Originally published on SELF.
