Skip to main content

The Best Foods and Drinks To Help You Sleep

Man sleeping soundly in his bed.
Image used with permission by copyright holder

After a busy day of work, chores, family time, working out, commuting, and juggling the other responsibilities in our lives, we finally slip under the covers and sink into the comfort of the mattress feeling exhausted and ready for a restful night of sound sleep. However, in one of life’s cruel ironies, many people find themselves unable to fully relax and fall asleep. The dreaded routine of flipping the pillow, shifting the blankets, and staring at the ceiling in restless frustration starts to play out as precious minutes we should be sleeping start to pass.

Unfortunately, sleep issues and insomnia are quite common among adults, with difficulty falling and staying asleep being a prevalent challenge. While there are numerous factors that affect sleep, the foods and drinks you consume are one factor we can fully control to get better sleep. Most people have experienced the energizing jolt a strong cup of coffee can cause or the drowsiness after a large turkey sandwich for lunch.

As your day starts to wind down, make your food choices work double duty by silencing your hunger pangs and promoting healthy sleep by choosing from the following foods to help you fall and stay asleep at night:

Turkey and Chicken

turkey brine slice
Diana Miller/Getty Images

Turkey and chicken are two of the best sources of dietary tryptophan. Tryptophan is an essential amino acid used by the body to synthesize various proteins and niacin, a B vitamin. Tryptophan can also be converted to a molecule known as 5-hydroxytryptophan or 5-HTP, which is a precursor for the neurotransmitter serotonin and the hormone melatonin. Both serotonin and melatonin help regulate the body’s circadian rhythms or sleep-wake cycle. By consuming foods high in tryptophan, such as turkey and chicken, you can help ensure your body has adequate levels of this amino acid to support ample serotonin and melatonin production.

Bananas

Organic bananas.
Steve Buissinen / Pixabay

Bananas not only provide melatonin, but they also contain a lot of magnesium, a mineral that acts as a natural relaxant in the body as it deactivates adrenaline. Magnesium can help your brain and muscles relax, soothing your body into a calm state so you can sleep.

Milk

A portion of Milk on a dark wooden background.
Image used with permission by copyright holder

It may come as no surprise that milk lands on a list of the best foods to help you sleep at night. After all, a glass of warm milk is a well-known sleep tonic seen in movies, books, and tv shows, and as it turns out, there’s actually some truth behind this remedy. Milk is high in both tryptophan and melatonin, a powerful combination to promote sleep. It’s also a good source of calcium, a mineral that’s needed for the body to produce more melatonin. Calcium-rich diets have been shown to alleviate symptoms of insomnia.

Chamomile Tea

Chamomile tea.
Image used with permission by copyright holder

Chamomile tea is a popular herbal tea enjoyed for its soothing properties and ability to reduce anxiety. Enjoy a cup of chamomile tea before bed or find a sleep tea blend that harnesses the relaxing benefits of this flower.

Kiwi

Kiwi fruit.
Fotonium/Shutterstock

According to research, kiwi may help improve sleep and reduce the symptoms of insomnia. Kiwi is packed with vitamin C, an antioxidant that combats oxidative stress and can reduce inflammation.

Passionflower Tea

passionflower tea.
Image used with permission by copyright holder

Passionflower is said to reduce anxiety and reduce insomnia. It’s often used in herbal bedtime teas to help induce drowsiness and help you fall asleep.

Fatty Fish

salmon fillet with herbs.
Shutterbug75 / Pixabay / Shutterbug75 / Pixabay

Fatty fish, such as salmon, tuna, and mackerel, are packed with key nutrients like healthy omega-3 fatty acids, protein, vitamins. Fatty fish also contain a lot of tryptophan, making them a sleep-supportive dinner option. A 6-ounce fillet of salmon or tuna contains a whopping 570 mg of tryptophan, which is 203% of the RDI for a 70-kg person. Sardines also contain a lot of calcium.

Oysters

oysters to eat.
Getty Images

Oysters contain both serotonin and melatonin. They also are an excellent source of zinc, a mineral shown to also support healthy sleep. Studies have found that a zinc-rich diet (due to the consumption of oysters) boosts sleep quality.

Tart Cherries

Bowl of tart cherries.
Image used with permission by copyright holder

Tart cherries are one of the best sources of melatonin. Unlike sweet cherries found in the produce section of the supermarket, tart cherries are a distinct variety with a sour flavor typically sold as tart cherry juice or concentrate. To add tart cherry juice to your diet, try swirling a little into yogurt or cottage cheese or adding it to smoothies.

Nuts

Mixed nuts.
Getty Images

Nuts — particularly almonds and pistachios — are a rich source of melatonin. Nuts also contain omega-3 fatty acids, which are also thought to improve sleep quality.

Peanuts and Other Legumes

Shelled peanuts.
Pixabay

Peanuts and legumes such as lentils, beans, and soy are great sources of tryptophan. Soybeans, in particular, also contain a lot of magnesium and calcium, which both help the body produce more melatonin. Edamame or tofu make great vegan protein options or you can enjoy soy milk or soy yogurt before bed. You can also enjoy peanut butter on banana slices for a double dose of nutrients that help you sleep.

Editors' Recommendations

Amber Sayer
Former Digital Trends Contributor
Amber Sayer is a fitness, nutrition, and wellness writer and editor, and was previously a Fitness Editor at Byrdie. She…
Did you know these popular foods are high in saturated fat?
The foods high in saturated fat you may want to cut out of your diet
An array of meats and cheeses.

Saturated fat is a fat that is solid when at room temperature. This happens because all of the carbon molecules are connected by double bonds. Butter is an example of one of the foods high in saturated fat. On the other hand, olive oil contains unsaturated fats, and that is why it is liquid at room temperature rather than solid.
Diets high in saturated fat have long been associated with raising “bad” LDL cholesterol levels and increasing the risk of heart disease, cardiovascular disease, and certain inflammatory conditions. However, there is also newer evidence potentially debunking this thinking, as some studies show that certain saturated fats, such as those found in coconut, can actually lower cholesterol levels and reduce the risk of cardiovascular disease.

Most nutritionists and dietitians suggest limiting your intake of processed saturated fats—such as those in hot dogs, doughnuts, or mayonnaise—to no more than 10% of your daily caloric intake or a daily value of 20 grams. Instead, focus on foods high in monounsaturated fats and polyunsaturated fats, such as anti-inflammatory omega-3 fatty acids. Not sure what kind of fat is in your favorite foods? Keep reading for a list of foods high in saturated fats, and see if you can replace some of them with healthier options.

Read more
9 important health benefits of magnesium you need to know about
This is why you need more magnesium in your diet
Baby spinach is high in magnesium.

When most people consider important electrolytes that they need to replace after a hard workout, sodium and potassium typically come to mind. But what about magnesium? Magnesium has numerous benefits, and the essential mineral is involved in over 300 different enzymatic reactions in the body.

These include regulating blood sugar and blood pressure, synthesizing proteins, and conducting nerve and muscle impulses. Magnesium is also responsible for transporting calcium and potassium ions across cell membranes; this allows the heart to maintain its regular contractions.

Read more
8 incredible reasons you should be drinking green tea
Green tea: There's a healthier way to get that caffeine boost, no cream and sugar required
Pot of green tea.

Coffee tends to be the way most of us start our day. Its warm caffeine rush hits our veins like a drug, and helps pull us from our sleepy stupor. For this, delicious coffee, we are thankful. But if you’re looking for a health boost, it may be time to switch up your go-to AM caffeine jolt. Green tea has been sipped for centuries and is even revered in some parts of the world for its wealth of health benefits.
While green tea certainly has a different flavor profile than coffee and may take some getting used to, many green tea drinkers who were initially lukewarm toward the beverage come to savor each and every sip. Moreover, you don’t necessarily have to give up your favorite cup of joe to add green tea—and all its associated benefits—to your diet. So, push your favorite cold brew aside for just a few minutes, and keep reading to learn about the benefits of green tea.

What is green tea?

Read more