Foods That Help You Sleep: What to Eat (and Avoid) For a Better Night’s Sleep

Peaceful sleep

We all know how frustrating it can be to toss and turn at night when all you want is a good night’s sleep.

While there are many factors that may affect your sleep, like stress, routine and environment, food can also play a role.

There are certain foods that contain nutrients which support the body’s natural sleep cycle called the circadian rhythm.

By increasing these foods into your nightly routine, this may be the key to a restful sleep. 

What nutrients support the body's sleep cycle?

There are three nutrients that have been found to enhance sleep quality:

1. Melatonin

Melatonin is a hormone that regulates your sleep-wake cycle or also more commonly known as your “body clock”. It promotes feeling of sleepiness and helps coordinate other body processes such as temperature. 

Food that contains melatonin include: kiwi fruit, tart cherries, pistachios, almonds, walnuts, eggs and milk.

Kiwi fruit

Tryptophan

Tryptophan is an essential amino acid found in various foods that plays a key role in making sleep-related hormones. Your body converts tryptophan into serotonin and melatonin, influencing your sleep and mood.

Food that contains tryptophan include: turkey, chicken, edamame, tofu, peanuts, quinoa, pumpkin seeds

Quinoa

3. Magnesium

Magnesium is a mineral that helps relax your muscles, calming the nervous system and helping you sleep. 

Food that contains magnesium include: spinach, avocados, sweet potatoes, bananas and dark chocolate

Dark chocolate

Foods to avoid before bed

1. Caffeine

Caffeine is a stimulant that can stay in your system for hours. Sensitivity to caffeine is different in everyone however it is known to promote wakefulness by blocking adenosine receptors in the brain. Adenosine is a natural chemical in your brain that helps regulate sleep pressure, so the less of it we have, the more awake we feel.

At least 6 hours before bed try to limit: coffee, energy drinks, soft drinks with caffeine, black tea 

2. Alcohol

Initially alcohol may make you feel tired, however it can cause disrupted sleep and frequent awakenings through the night which leads to a poor sleep quality.

3. Excess sugar

Foods containing high amounts of sugar can cause a spike in your blood sugar levels, leading to energy crashes, increasing nighttime awakening and restless nights, disturbing your sleep. 

4. Large meals

Having large, rich meals before bed time can cause discomfort and reflux in some people, ultimately leading to poor sleep.

Improving your sleep doesn’t require a complete diet revamp, small, consistent changes can make a big difference. By choosing foods that promote relaxation and tiredness and avoiding those that stimulate your system, you can create a nightly routine that sets you up for deeper, more restorative sleep.

Want to learn more about how to use nutrition to improve your health and wellbeing?

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The information in this blog is shared for general education and inspiration—it’s not personalised nutrition or medical advice. Everyone’s health journey is unique, and what works for one person might not be right for another. If you’d like support that’s tailored to you, it’s best to chat with a dietitian, doctor, or another qualified health professional.