Tossing and turning at night? Struggling to quiet your mind or stay asleep until morning? You’re not alone. So many of us deal with restless nights, and while stress and screen time can be big culprits, what you eat before bed can make a surprising difference. Instead of relying on sleep aids, try adding a few sleep-supporting foods to your diet to help you unwind, relax, and drift off naturally.
The Best Foods for Better Sleep
With Daylight Savings Time stealing an hour of sleep, it’s more important than ever to support your body’s natural rhythms. Adjusting to the time change can take a few days, but the right foods can help make that transition easier. If you find yourself struggling with feeling groggy in the morning or restless at night, these sleep-supporting foods can give your body the extra boost it needs to reset and adjust more smoothly.
If you’re looking for a satisfying snack before bed, almonds are a great option. They’re rich in magnesium, which helps relax muscles and regulate sleep patterns. They also contain melatonin, giving you a little extra support for those peaceful nights. For even more benefits, try soaking almonds before eating them. Soaked almonds are easier to digest, which can enhance nutrient absorption—especially B vitamins, magnesium, and healthy fats. These nutrients work together to support stable blood sugar levels, sustained energy, and better relaxation at night. Some people also find that soaking almonds enhances their flavor while helping manage cholesterol levels and even supporting weight loss. A small handful before bed can be a simple and nourishing way to set yourself up for a restful night.
Bananas are another bedtime favorite. They’re loaded with magnesium and potassium, which work together to relax muscles and calm the nervous system. Plus, they contain tryptophan, an amino acid that gets converted into serotonin, the “feel-good” hormone that promotes relaxation and better sleep.
One of the best (and tastiest) ways to improve sleep is with cherries—especially tart cherries. These little gems are packed with melatonin, the hormone that tells your body it’s time to rest. A handful of tart cherries or a glass of tart cherry juice in the evening can naturally boost melatonin levels and help you fall asleep faster. When choosing tart cherry juice, look for a pure, unsweetened version without added sugars or artificial ingredients. Many store-bought juices contain unnecessary additives that can spike blood sugar levels and counteract the sleep benefits. Opting for 100% tart cherry juice ensures you get the most natural and effective sleep support.
Ever wonder why a warm glass of milk is such a classic sleep remedy? It’s because milk contains tryptophan, which helps the body produce serotonin and melatonin. There’s also something soothing about sipping a warm drink before bed—it signals to your brain that it’s time to wind down. However, how you warm your milk matters. While microwaving may be convenient, it can create uneven heating and potentially break down some of the beneficial proteins and nutrients. Instead, gently warm your milk on the stovetop over low heat, stirring occasionally to prevent scorching. This method helps preserve its natural nutrients and maintains its comforting, creamy texture, making it an even better choice for a relaxing bedtime drink.
Oatmeal isn’t just for breakfast. It’s packed with complex carbohydrates that can help tryptophan reach the brain more easily, increasing serotonin production. A small bowl of oatmeal in the evening can be a comforting, sleep-friendly snack that also keeps hunger at bay.
And then there’s turkey—yes, the same thing that makes you want to nap after Thanksgiving dinner. That’s thanks to its high tryptophan content, which supports serotonin and melatonin production. Pair it with some whole grains for an extra sleep-boosting effect.
Leafy greens like spinach, kale, and certain types of lettuce are other natural sleep aids. They’re full of calcium and magnesium, two minerals that help regulate sleep cycles and relax the body. Plus, they offer plenty of other health benefits, making them an easy addition to your daily meals.
The foods we eat have a powerful effect on how well we sleep. By incorporating these natural sleep boosters into your diet, you can set yourself up for more restful nights and energized mornings—especially during the time change! Which of these foods for better sleep will you incorporate into your diet more? Let us know in the comments!
If you know someone who struggles with sleep, share this with them—they might thank you for it! And if you’d love more simple, natural wellness tips like this, be sure to subscribe to get them straight to your inbox!
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