Certain foods can help you sleep better because they contain nutrients that promote relaxation, melatonin production, and serotonin regulation.
Better nutrition really does equal better sleep. If you’re looking for an easy way to sleep better, just by improving what you put into your body – try Nightly Greens.
Here are some of the best sleep-promoting foods and why they work:
1. Foods Rich in Tryptophan
- Turkey, chicken, eggs, dairy products
- Nuts and seeds (especially almonds, walnuts, pumpkin seeds)
- Tofu and soy products
- Bananas
- Oats
Why? Tryptophan is an amino acid that helps the body produce serotonin, which is then converted into melatonin, the hormone that regulates sleep.
2. Foods High in Melatonin
- Tart cherries and tart cherry juice
- Grapes
- Tomatoes
- Goji berries
- Walnuts
Why? Melatonin is directly responsible for regulating sleep-wake cycles.
3. Magnesium-Rich Foods
- Almonds, cashews, and walnuts
- Leafy greens (spinach, kale)
- Avocados
- Dark chocolate
- Legumes (black beans, chickpeas, lentils)
Why? Magnesium helps relax muscles and calm the nervous system, reducing stress and improving sleep quality.
4. Calcium-Rich Foods
- Milk and yogurt
- Cheese
- Leafy greens
- Almonds
Why? Calcium helps the brain use tryptophan to make melatonin.
5. Complex Carbohydrates
- Oatmeal
- Whole-grain bread, rice, and quinoa
- Sweet potatoes
Why? Carbs help tryptophan reach the brain more easily, enhancing melatonin production.
6. Herbal Teas
- Chamomile tea (contains apigenin, an antioxidant that promotes sleepiness)
- Valerian root tea (helps relax the nervous system)
- Peppermint and lavender tea (reduce stress and anxiety)
7. Healthy Fats
- Fatty fish (salmon, tuna, sardines) (rich in omega-3s and vitamin D, which help regulate serotonin and melatonin)
- Olive oil and coconut oil
Foods to Avoid Before Bed
To improve sleep, avoid caffeine, spicy foods, alcohol, and high-sugar foods close to bedtime.
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