6 Foods and Drinks to Help You Sleep Better Naturally—Plus What to Avoid for Deeper Rest
Go ahead and indulge in some dark chocolate after dinner—it can help you nod off
If tossing and turning has become your nighttime routine, it might be time to stop counting sheep and start looking at what’s on your plate. It turns out some foods may help you sleep, says Alexandra Stratyner, PhD, a New York-based psychologist and sleep expert. Here’s how to incorporate some of the best sleep-promoting foods and drinks into your diet for a better night’s rest.
6 foods and drinks that help you sleep
If you’d like to catch more shut-eye, try some of these delicious foods and drinks to help you sleep.
1. Turkey and a glass of milk before bed
You’ve probably heard that turkey makes you sleepy and a glass of milk before bed helps those Zs, and both are true! Turkey and milk—as well as chicken and all dairy—contain tryptophan, an amino acid that helps produce serotonin and melatonin, two key hormones that regulate sleep. “Tryptophan helps your body naturally relax and get ready for sleep,” says Stratyner.
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How much should you eat? Stick to small portions, like a 4-ounce slice of turkey or a cup of milk. Aim to eat these foods two to three hours before bed to improve your sleep quality, Stratyner says. (Just remember that eating a meal too close to bed can cause digestive issues that may disrupt your slumber.)
2. Pumpkin seeds
To fall asleep and stay asleep, savor a bedtime snack rich in magnesium, such as pumpkin seeds. Magnesium plays a role in sleep by relaxing muscles and calming the nervous system. Magnesium deficiencies are common in women and can contribute to insomnia.
Just 1 ounce of pumpkin seeds boasts 40 percent of the magnesium you need in a day. But if you’re not a fan of the seeds, dark chocolate, “almonds, spinach and bananas are excellent sources of magnesium,” too, adds Stratyner.
How much should you eat? About 15 almonds or one banana may be enough to promote relaxation, she says. You can also add a serving of spinach to your evening meal, or savor an ounce of pumpkin seeds or dark chocolate. (Just be sure to enjoy dark chocolate in moderation, since its caffeine can counteract the sleep-promoting benefits if you overdo it.)
3. Tart cherry juice
Melatonin, the body’s natural sleep signaler, is boosted by foods like tart cherries and kiwi, Stratyner explains.
How much should you drink? Drink one to two 8-ounce glasses of tart cherry juice in the evening, or eat two kiwis at least an hour before bed. One note: Be cautious with liquids late at night if frequent bathroom trips are a concern, Stratyner warns.
4. Oats
Complex carbohydrates like oats, quinoa, brown rice and sweet potatoes can help prevent late-night blood sugar crashes that can wake you up. These foods also have a lower glycemic index. That means they release energy more slowly, keeping blood sugar stable so you can sleep through the night, explains Stratyner.
How much should you eat? A half-cup serving of oatmeal, quinoa or brown rice or a small sweet potato is a good portion, she notes. Just be sure to avoid reaching for oatmeal with added sugar, which may disrupt your sleep, Stratyner adds.
5. Tuna
Rich in omega-3 fatty acids and vitamin D, fatty fish like salmon and tuna help regulate serotonin, a key hormone involved in sleep. “Fatty fish, especially those high in omega-3s, also have anti-inflammatory properties,” adds Stratyner.
How much should you eat? A 3-4 ounce serving of fatty fish at dinner may promote healthy sleep, she says.
6. Chamomile tea
This brew has long been a pre-bedtime classic for its calming properties. “Chamomile has mild sedative effects,” explains Stratyner, helping to lull you off to dreamland. Valerian root tea also offers calming benefits. Try pairing your cozy cuppa with a splash of warm milk (which has sleep-promoting tryptophan) to boost the benefits.
How much should you drink? Sipping one cup of tea that’s been steeped for 5-10 minutes at least 30 minutes before bedtime can help signal your body it’s time to sleep.
Foods and drinks to avoid for better sleep
While certain foods can help you sleep, others can sabotage your slumber. Stratyner advises paying attention to foods and drinks that may interfere with your ability to fall or stay asleep, as not everyone has the same triggers. “Heavy meals close to bedtime, foods high in sugar and anything with caffeine can all contribute to poor sleep,” she says. Alcohol can also have detrimental effects on sleep for some people, she adds.
When to see your doctor for help sleeping
While some foods can support better sleep, Stratyner cautions that diet changes alone won’t solve chronic sleep issues. Adding these foods to your diet along with following good sleep practices (sometimes referred to as “sleep hygiene”) will give you best results. Sometimes, medications or underlying health conditions can contribute to insomnia, and getting professional advice is key to finding the right treatment plan. The good news is that adding sleep-promoting foods to your diet may be a simple, low-risk way to start improving your rest naturally.
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