Tossing and Turning? Try These 9 Sleep-Boosting Foods

There are all sorts of remedies—both natural and pharmaceutical—for getting a good night’s rest. But what we consume plays a role—specifically, adding foods for better sleep may make a difference in your quality of Zs.

Food can meaningfully shape how well you sleep. “Food plays a large role in the quality of our sleep,” says psychiatrist and sleep physician Dr Alex Dimitriu. While no single snack will knock you out or guarantee a perfect night, research suggests that adding foods rich in tryptophan, magnesium and calcium can support your body’s natural wind-down.

“These nutrients support sleep physiology,” says registered dietitian and nutritionist Kathleen Benson. “They’re not quick fixes, but they can support healthy rest when paired with consistent sleep-supporting habits like a calming routine, dimmed lights and limiting caffeine or alcohol later in the day.”

You’ll find these nutrients in familiar pantry staples that slot easily into an evening routine or weekly menu. From a warm mug of tea to a small, satisfying snack that tides you over until morning, these simple options may help you drift off more easily tonight and wake feeling fresher tomorrow.

Chamomile tea

Chamomile is a familiar sleep aid, especially if you struggle to stay asleep. “Chamomile has been shown to have effects on the sleep–wake cycle, reducing disruptions in sleep throughout the night,” says certified nutrition support clinician Courtney Pelitera. Have a mug about an hour before bed to help you unwind.

Wholegrains crackers or toast with peanut butter

For a quick option, “combine healthy fats and complex carbs for a light snack that’s satisfying but not too filling,” says Benson. Wholegrain crackers or toast with peanut butter ticks both boxes. Dr Dimitriu notes the “importance of avoiding high sugar foods before bed to avoid reactive hypoglycemia.”

Blood sugar naturally tends to rise when we sleep and in some people, these fluctuations may interfere with sleep quality.The peanut butter provides tryptophan and healthy fats, while the wholegrain base delivers slow-burning carbohydrates to help keep blood sugar steadier overnight.

Kiwi

In a small clinical study, people who ate two kiwifruit an hour before bed fell asleep faster and slept longer. The fruit contains melatonin, antioxidants and folate—nutrients thought to support sleep and recovery from oxidative stress. It’s also a naturally sweet, low-effort dessert swap. More research is needed, but it’s an easy option to try.

Pumpkin seeds

Pumpkin seeds are tiny powerhouses of magnesium, zinc and tryptophan. “Magnesium promotes muscle relaxation and reduces night-time restlessness,” says Benson, who suggests sprinkling a tablespoon over yoghurt or blending them into a smoothie for an easy pre-bed snack.

Fatty fish

Fatty fish—such as salmon or trout—are excellent sources of vitamin D and omega-3 fatty acids, both tied to serotonin regulation and healthy sleep patterns. One study found that people who regularly ate salmon slept better and felt more alert during the day.

Fish is more of a meal than a late snack, but regular portions are linked with a lower risk of cardiovascular disease, so it’s worth building into your weekly menu.

Bananas

Plenty of people reach for bananas in the morning, but they can be just as helpful at night. They deliver magnesium, potassium and tryptophan, which support muscle relaxation, help calm the nervous system and promote the production of sleep-related hormones. To mix things up, pair a banana with almond butter—Benson says it “adds more tryptophan and healthy fats that help support serotonin and melatonin production.”

Almonds

Go straight for almonds if you want a nutty treat before bed. Along with tryptophan and healthy fats, almonds are rich in magnesium. Magnesium may help relax muscles and regulate sleep and a small handful can curb late-night hunger without feeling heavy.

Tart cherry juice

“Another great beverage to add to a sleep routine is 100% pure tart cherry juice,” says Pelitera. “Tart cherry juice contains both magnesium and natural melatonin, which both promote muscle relaxation and sleep.” Sip about 120–240 mL in the evening and dilute with coconut water or sparkling water to soften the tartness.

Oatmeal

A bowl of oats (porridge) can also support sleep thanks to magnesium, tryptophan and a little melatonin. The carbohydrates help too—Benson notes carbs may “allow tryptophan to enter the brain more easily,” particularly when paired with some protein.

Foods to avoid for better sleep

Dr Dimitriu says anything that might disrupt blood sugar is worth reconsidering.

“Night-time blood sugar levels can also impact anyone’s sleep quality. Alcohol before bed or eating sugary, high-glycaemic index foods before sleep, can actually have the opposite effect of dropping glucose levels very low at night,” he explains. “The body then responds with cortisol, a sympathetic ‘fight or flight’ response to the low sugar levels, which can include insomnia, palpitations and night sweats, in a process known as reactive hypoglycaemia.”

Whichever snack you choose, Benson recommends keeping portions moderate and building them into a wind-down ritual 45–60 minutes before bedtime so your body recognises it’s time to sleep.