Nuts like almonds, walnuts. See Full Reference , pistachios, and cashews are often considered to be a good food for sleep. Though the exact amounts can vary, nuts contain melatonin as well as essential minerals like magnesium.
The Best Foods To Help You Sleep Written by Eric Suni, Staff Writer Eric Suni Staff Writer Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute. Read Full Bio Want to read more about all our experts in the field? Learn About The Editorial Team Medically Reviewed by Dr. Nilong Vyas, Pediatrician Dr. Nilong Vyas Pediatrician Dr. Vyas is a pediatrician and founder of Sleepless in NOLA. She specializes in helping parents establish healthy sleep habits for children. Read Full Bio Want to read more about all our experts in the field? Learn About The Editorial Team Fact Checked Learn More Sleep Foundation Fact-Checking: Our Process At Sleep Foundation, we personally test every product featured in our reviews and guides. This hands-on approach allows us to provide accurate, data-driven recommendations for mattresses, pillows, sheets, and other sleep essentials. Guidelines for our testing methodology are as follows: We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.
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Whether it’s a jolt after a cup of coffee or drowsiness after Thanksgiving dinner, most people have personally experienced how food and drinks can affect their energy and alertness.
With as many as 35% of American adults suffering from symptoms of insomnia, it’s understandable that there’s a strong desire to take advantage of food and drinks for better sleep.
Both diet and sleep are complex, which means there’s no silver bullet or single food that is guaranteed to help with sleep. However, there are some foods and drinks that may make it easier to get a great night’s sleep.
Specific Foods That Can Affect Sleep
Researchers, including nutritionists and sleep experts, have conducted different types of studies to try to discover the best foods for sleep. While this research provides important clues, it’s not conclusive. In general, there’s a lack of direct evidence about specific foods that are good for sleep.
In addition, the range of varieties of cultivars of most foods means that their nutrient profile can be inconsistent. For example, some varieties of red grapes Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference have high levels of melatonin while others have virtually none. Climate and growing conditions may further alter the nutrients in any particular food product.
That said, there are indications that certain foods can make you sleepy or promote better sleep. Sometimes this is based on a particular research study and in other cases on the underlying nutritional components of the food or drink Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference .
Dietary choices affect more than just energy and sleepiness; they can play a major role in things like weight, cardiovascular health, and blood sugar levels just to name a few. For that reason, it’s best to consult with a doctor or dietician before making significant changes to your daily diet. Doing so helps ensure that your food choices support not just your sleep but all of your other health priorities as well.
Kiwi
The kiwi or kiwifruit is a small, oval-shaped fruit popularly associated with New Zealand even though it is grown in numerous countries. There are both green and gold varieties, but green kiwis are produced in greater numbers.
Kiwifruit possess numerous vitamins and minerals Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , most notably vitamins C and E as well as potassium and folate.
Some research has found that eating kiwi can improve sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.
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It is not known for sure why kiwis may help with sleep, but researchers believe that it could relate to their antioxidant properties, ability to address folate deficiencies, and/or high concentration of serotonin.
Tart Cherries and Tart Cherry Juice
As the name indicates, tart cherries have a distinct flavor from sweet cherries. Sometimes called sour cherries, these include cultivars like Richmond, Montmorency, and English morello. They may be sold whole or as a tart cherry juice.
Several studies have found sleep benefits Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference for people who drink tart cherry juice. In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.
These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep. Tart cherries may also have an antioxidant effect that is conducive to sleep.
Malted Milk and Nighttime Milk
Malted milk is made by combining milk and a specially formulated powder that contains primarily wheat flour, malted wheat, and malted barley along with sugar and an assortment of vitamins. It is popularly known as Horlick’s, the name of a popular brand of malted milk powder.
In the past, small studies found that malted milk before bed reduced sleep interruptions Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . The explanation for these benefits is uncertain but may have to do with the B and D vitamins in malted milk.
Milk itself contains melatonin, and some milk products are melatonin-enriched. When cows are milked at night, their milk has more melatonin, and this milk may be useful Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference in providing a natural source of the sleep-producing hormone.
Fatty Fish
A research study found that fatty fish may be a good food for better sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . The study over a period of months found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning.
Researchers believe that fatty fish may help sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body’s regulation of serotonin. This study focused particularly on fish consumption during winter months when vitamin D levels tend to be lower.
Nuts
Nuts like almonds, walnuts Trusted Source Eliserver Eliserver is a publishing company that aims to help researchers and health care professionals advance science and improve health outcomes for the benefit of society. See Full Reference , pistachios, and cashews are often considered to be a good food for sleep. Though the exact amounts can vary, nuts contain melatonin as well as essential minerals like magnesium Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. See Full Reference and zinc Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. See Full Reference that are essential to a range of bodily processes. In a clinical trial using supplements, it was found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference get better sleep.
Rice
Studies of carbohydrate intake and sleep have had mixed results overall, but some evidence connects rice consumption with improved sleep.
A study of adults in Japan Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference found that those who regularly ate rice reported better sleep than those who ate more bread or noodles. This study only identified an association and cannot demonstrate causality, but it supports prior research that showed that eating foods with a high glycemic index around four hours before bedtime helped with falling asleep Trusted Source Oxford Academic Journals (OUP) OUP publishes the highest quality journals and delivers this research to the widest possible audience. See Full Reference .
At the same time, sugary beverages and sweets have been tied to worse sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , so it appears that not all carbohydrates and high glycemic index foods are created equal. Additional research is necessary to fully identify the sleep-related effects of different carbohydrates.
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The impact of carbohydrates on sleep may be influenced by what is consumed with them. For example, a combination of a moderate amount protein that has tryptophan, a sleep-promoting amino acid, and carbohydrates may make it easier Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference for the tryptophan to reach the brain. Turkey is an example of a protein with high levels of tryptophan Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference .
It’s natural to want to find a food to make you sleepy or the single best food for sleep, but it’s important to be realistic. Sleep is a complicated process affected by many things including mental health, light exposure, and underlying physical issues.
Diet is also multifaceted. It isn’t just one food; instead, it is cumulative, affected by when, what, and how much we eat throughout a day and over weeks, months, and years. Individuals can have distinct reactions to different diets, making it hard to generalize about the perfect diet for everyone.
Because of these factors, it’s hard to design research studies that provide conclusive answers about the optimal food for sleep. While it’s tempting to try to draw hard-and-fast conclusions from individual studies, the science doesn’t support broad extrapolations.
Given the complexity of diet and sleep, for many people it may be more meaningful to focus on the big picture — healthy sleep and diet habits — rather than on individual foods and drinks.
Healthy Diet for Sleep
Nutritionists recommend eating a balanced and consistent diet Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. See Full Reference that is made up mostly of vegetables and fruits. Properly designed, such a diet provides stable sources of essential vitamins and minerals, including those that can promote sleep. An example of this type of diet, the Mediterranean Diet Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. See Full Reference , has been associated with heart health as well as with better sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference .
Many principles of a balanced and consistent diet go hand-in-hand with general tips for avoiding sleep disruptions related to food and drink:
Limit caffeine intake, especially in the afternoon or evening when its stimulant effects can keep you up at night.
Moderate alcohol consumption since it can throw off your sleep cycles even if it makes you sleepy at first.
Try not to eat too late so that you aren’t still digesting at bedtime and are at less risk of acid reflux. Be especially careful with spicy and fatty foods late in the evening.
Sleep Hygiene
Your sleep environment and daily routines, known collectively as sleep hygiene, play a critical role in your ability to sleep well. A healthy sleep environment entails finding the best mattress, pillows, sheets, and decor to promote restful sleep.
While some foods may help with sleep in general, they are less likely to be effective if you have poor sleep hygiene. For example, if your bedroom is noisy and bright or if you use electronic devices in bed, it may suppress your body’s melatonin production and counteract the benefits of sleep-promoting food.
Reviewing your current sleep hygiene practices can be a starting point for sleeping better, and since it involves considering your daytime and pre-bed routines, this review may offer an opportunity to incorporate foods that are good for sleep into an overall plan to get more consistent and replenishing rest.
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About Our Editorial Team Eric Suni Staff Writer Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute. Dr. Nilong Vyas Pediatrician MD Dr. Vyas is a pediatrician and founder of Sleepless in NOLA. She specializes in helping parents establish healthy sleep habits for children.
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