27 Foods That Can Help You Sleep Better And Longer

With sleep deprivation being so common these days, and apparently on the increase too, it’s more important than ever that people do whatever they can to ensure the sleep they do get is of the highest quality.

And one of the changes that is easy to make is to your diet – it’s a common but vital theme throughout this site, that we are what we eat.

So, this article lists a few foods that have been shown to help increase the quantity and/or quality of sleep, which is vital for our mental and physical health.

1. Almonds. These nuts are a great source of magnesium, an essential mineral that is involved in hundreds of biochemical reactions within our body, one of which relates to sleep. So, snacking on a handful of almonds, or a tablespoon of almond butter, before bedtime may help you sleep.
2. Bananas. These fruits contain tryptophan, which is an amino acid associated with sleep quality, and both magnesium and potassium. Bananas are also well-known for their ability to prevent cramp attacks – because there is nothing worse than being woken up in the middle of the night by cramp in your calf or toes.
3. Cereal With Milk. Milk is another source of tryptophan, which is used to manufacture both melatonin (the so-called sleep hormone) and serotonin, and the carbohydrates in the cereal (which should ideally be whole grain with as little added sugar as possible), increases the tryptophan’s bioavailability.
4. Chamomile Tea. This herbal tea is well known for being a relaxant (which is why it’s often recommended for women suffering from period pains).
5. Cherries. These are one of the few natural food sources of melatonin, with tart cherries being the best. And if you cannot obtain fresh cherries, a drink of tart cherry juice is a great alternative, proven in studies to help people get to sleep faster, as well as sleep better and for longer.
6. Cheese And Crackers. This is an alternative to cereal with milk – the tryptophan in the cheese and carbs in the crackers make a fantastic sleep-inducing combo. And weight for weight, there is more tryptophan in cheddar cheese than there is in turkey (see below).
7. Eggs. These are, as you probably know, a fantastic source of protein, and proteins stabilize blood levels, helping you to sleep soundly throughout the night.
8. Figs. These fruits, which are not currently very popular in countries such as the USA, are loaded with nutrients such as calcium, iron, and magnesium, which can assist with both blood flow and muscle contraction – two factors that are important when trying to fall asleep.
9. Green Tea. This is one of my favourite drinks, especially a mint-flavoured variety. It’s great as a sleep aid because it contains an amino acid, theanine, that can reduce stress and help you relax. However, try to find a green tea that is both decaffeinated and unsugared. And don’t drink it too close to bedtime, because there’s no point having it send you to sleep, only to wake you up again because of the call of nature.
10. Hummus. The main ingredient in this Middle Eastern dish are chickpeas (aka garbanzo beans), and they have a high tryptophan content. They’re also rich in vitamin B6 and vitamin B9 (folate). Vitamin B6 helps your body to regulate its internal clock, while vitamin B9 assists in the regulation of sleep patterns.
11. Kale. This is already one of several dark leafy greens you should be eating more of, but its calcium content helps your brain use tryptophan (which is present in many of the foods listed here) to manufacture melatonin.
12. Kiwifruit. This fruit, also known as Chinese gooseberries, is a good source of both folate and potassium.
13. Lemon Balm. This herb contains terpenes, which promote better sleep and relaxation, can be used to make a soporific tea. It’s easy to make – simply add one to three teaspoons of dried lemon balm leaves to a cup of freshly boiled water, cover it and let it infuse for ten minutes, and then strain it.
14. Lentils. These pulses are another great source of magnesium, as well as potassium and protein. Even better, they’re low in fat and high in fibre, which means you can pretty much eat as many of them as you want.
15. Oatmeal. These are high in carbohydrates but are also a source of melatonin, so eating some oatmeal prior to bedtime can help you get to sleep.
16. Passionflower Tea. Its benefits are primarily anti-inflammatory and relaxation promoting.
17. Peanut Butter. Like almonds, peanuts are another good source of tryptophan. What better excuse do you need to have a few whole grain crackers with peanut butter as a pre-bedtime snack?
18. Pineapple. This is one of the best fruits there is for boosting melatonin levels.
19. Popcorn And Parmesan Cheese. This is another combo of a tryptophan-rich food with carbs to help your brain absorb it.
20. Pumpkin Seeds. These are yet another rich tryptophan source, which benefit from being eaten with carbs, such as a piece or two of fruit.
21. Salmon. Provided it’s wild Alaskan salmon, and not the lower quality farmed variety, this fish is packed with nutrients, including omega-3 fatty acids and vitamin D, which are known to enhance sleep quality.
22. Sweet Potatoes. Tasty, and healthier than regular potatoes, they are a complex carbohydrate that can help promote sleep. They also contain potassium, which aids in muscle relaxation.
23. Turkey. This meat is packed with tryptophan, which may be one reason why you feel so sleepy after a large Thanksgiving or Christmas dinner.
24. Walnuts. This nut is a good way to get your melatonin fix for the night. You can either eat them raw, of if you want to be a little bit fancy, toast them for a few minutes in a dry skillet until they’re golden brown.
25. White Rice. While this has been stripped of the bran and many of its nutrients, some people report that consuming white rice an hour or so before bedtime can improve sleep. However, you should definitely consume this grain in moderation only.
26. Whole Grains. In moderation, whole grain products such as bread shortly before bedtime can increase serotonin production, which in turn can help you to get to sleep.
27. Yoghourt. This popular food is a good calcium source, and a deficiency in calcium has been associated with problems falling asleep.

A Few Things Not To Do

1. While a small sleep-friendly snack before bedtime can be helpful, try not to have a larger snack or meal, which can have the opposite effect, making you feel uncomfortable and increasing the difficulty of getting to sleep.
2. Avoid, or limit, foods that are high in fat because these can disrupt your sleep.
3. Watch out for hidden caffeine. Most people know to avoid drinking regular coffee too close to bedtime (ideally you shouldn’t have it within four to six hours of going to sleep), but don’t forget that other drinks (e.g. chocolate, sodas, and tea) also contain caffeine. Even decaffeinated coffee still contains some caffeine, although usually not enough to cause problems.
4. Be wary of prescription drugs and OTC medicines, because some cold remedies, diuretics, pain relievers, and weight loss pills can also contain caffeine.
5. Don’t drink alcohol within four to six hours of going to bed either – it may help you fall asleep faster, but it can also cause interrupted sleep, tossing and turning, and even headaches, night sweats, and nightmares. If you do have something alcoholic close to bedtime, try to drink one glass of water for each alcoholic drink to help dilute it.
6. Be aware that spicy food can cause heartburn, which may also disrupt your sleep.
7. Reduce your fluid intake in the evening (e.g. after 8 pm), otherwise you may spend your night going to the bathroom. As long as you stay adequately hydrated during the day, you will be fine.
8. Avoid smoking before bedtime, since nicotine is a stimulant and affects your body in a similar way to caffeine.

Conclusion

There are foods here for all tastes, but the common theme is tryptophan combined with complex carbohydrates, to help your brain obtain the maximum benefits of the tryptophan.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Complete Food And Nutrition Guide
2. Find A Nutritionist (US Only)