15 Foods That Help You Sleep Better at Night

A good night’s sleep doesn’t just depend on your bedtime routine — what you eat plays a big role too. Certain foods contain nutrients that help your body relax, settle your mind, and prepare for deeper rest. If you’ve been tossing and turning, it might be time to check your plate. Here are 15 foods that help you sleep better at night:

Bananas

Bananas help your muscles relax and your body wind down. They’re full of magnesium and potassium, two minerals that support better sleep. The natural sugars give you a small energy dip that can help you feel sleepy without spiking your blood sugar. Eat one about an hour before bed, and it works like a gentle signal that says, “Time to rest.”

Almonds

A small handful of almonds before going to bed can make a real difference. They’re a good source of magnesium and healthy fats, both of which support muscle relaxation and steady sleep. Almonds also contain melatonin, the hormone your body uses to control its sleep cycle. They’re light, easy to snack on, and won’t leave you feeling too full or too wired.

Oatmeal

Oatmeal isn’t just for breakfast — it works surprisingly well as a calming nighttime snack. It has carbs that help tryptophan reach your brain, which supports melatonin production. Warm oatmeal also feels soothing and keeps you full through the night. Add a little honey or banana for extra sleep-boosting benefits, and you’ve got a bowl that comforts you right to sleep.

Kiwi

Kiwis may be small, but they’re powerful when it comes to sleep. They contain serotonin and antioxidants, both of which help regulate your sleep cycle. Eating one or two kiwis before bed has been shown to help people fall asleep faster and sleep more deeply. They’re low in calories, easy to eat, and naturally sweet without needing anything extra.

Chamomile Tea

Chamomile tea helps calm your nerves and quiet your thoughts. It contains apigenin, a natural compound that helps reduce anxiety and promote better sleep. The warmth of the tea itself is soothing, which adds to the effect. Sip a cup about 30 minutes before bedtime. It doesn’t just relax your body — it tells your brain it’s time to shut down.

Turkey

Turkey is famous for making people sleepy after big holiday meals — and it’s not just a myth. It has tryptophan, an amino acid that helps your body produce melatonin and serotonin. These two chemicals help regulate your mood and sleep cycle. A few slices of turkey with a light side dish can be just enough to help you doze off peacefully.

Cherries

Cherries (particularly tart ones) are one of the natural sources of melatonin. Eating a small bowl or drinking cherry juice before you go to bed can help you fall asleep faster. They also have antioxidants that support overall rest and recovery while you sleep. If you want something sweet that won’t mess with your sleep, cherries are a great pick.

Greek Yogurt

Greek yogurt is filled with protein and calcium, which both play a role in melatonin production. The protein keeps your blood sugar stable overnight, which can save you from waking up in the middle of the night. It’s also easy on your stomach and can be topped with fruit or honey for a satisfying bedtime treat that helps you relax.

Walnuts

Walnuts help your body produce its own melatonin. They also have omega-3 fatty acids and magnesium, which are linked to better mood and deeper rest. You don’t need many — just a small handful is enough. They’re crunchy, filling, and easy to eat without any prep. If you need a snack that works with your sleep, walnuts are a great go-to.

White Rice

White rice has a very high glycemic index, which means it causes a small rise in blood sugar that can help with sleep onset. It also helps tryptophan reach your brain more easily. Many people feel relaxed and drowsy after a warm, simple rice dish. It’s comforting, easy to digest, and helps you settle into sleep without keeping your body too busy.

Herbal Teas (Like Peppermint or Lemon Balm)

Caffeine-free herbal teas like peppermint or lemon balm can ease digestion and calm your mind. They’re not as strong as chamomile but still give your body a gentle nudge toward rest. These teas soothe your stomach and nerves at the same time. Drink a cup after dinner or before bed, and it sets a calm, quiet tone for your evening.

Cottage Cheese

Cottage cheese has casein protein, which digests slowly and keeps you full through the night. It also has tryptophan, which supports melatonin and serotonin levels. If you wake up hungry during the night, this snack might help. Add a little fruit or honey if you want more flavor. It’s light, low in sugar, and helps your body stay calm while you sleep.

Eggs

Eggs are pretty high in protein and rich in vitamins like B6 and D, which support melatonin production. A hard-boiled egg before bed can give your body the right mix of nutrients to relax and recharge. They’re easy to prep ahead of time and aren’t heavy. If your sleep struggles come from nighttime hunger, eggs offer a quiet solution.

Whole-Grain Crackers with Nut Butter

This combo gives you a balance of carbs and healthy fats, which can help calm your body and mind. The carbs help tryptophan do its job, and the fat keeps you full through the night. Nut butter adds flavor without too much sugar, and whole-grain crackers add fiber. Together, they make a small but powerful bedtime snack.

Pumpkin Seeds

Pumpkin seeds are another natural source of magnesium, zinc, and tryptophan — all tied to better sleep. You can roast them with a little salt or eat them raw. A handful before bed can support melatonin production and help your body relax. They’re crunchy, easy to store, and a great choice if you want something that feels like a snack but works like a sleep aid.