18 Foods That Help You Sleep Better (2024)

According to the CDC, more than a third of Americans don't get enough sleep. Whether that’s because they just stay up too late or from the stress of daily news, something is keeping us up at night. And it could be what we’re eating. I mean, everyone knows that drinking coffee or eating sugar before bed is a bad idea, but that occasional midnight pizza slice probably isn’t helping either.

So rather than reach for that slice, I turned to four nutritionists to hear more about the foods that help you sleep better.

"We’re looking for foods that are calming on the body, rather than stimulating. Foods that either help us to fall asleep faster or improve the quality of our sleep," says Lindsey Pine, a registered dietitian and owner of TastyBalance Nutrition.

Melatonin (the hormone that helps regulate your body's sleep-wake cycle) and serotonin (a chemical that's a natural mood stabilizer) are two key neurotransmitters vital for falling asleep and improved quality of sleep, says Pine. In order to trigger sleep and calm, Pine and the other experts I spoke to said to choose foods with melatonin, tryptophan (an essential amino acid that helps your body to create melatonin and serotonin), and Vitamin B6 (which also helps make melatonin).

No matter what you decide to eat, keep it small (aka avoid a massive bowl of popcorn with your binge TV sesh). "Aim for no more than 200 calories," says Amy Gorin, registered dietitian and owner of Amy Gorin Nutrition. "Eating too much late at night could interfere with your sleep."

Here are the top foods that help you sleep better:

1. Almonds

According to registered dietitian Chelsea Elkin, magnesium-rich almonds are a great snack to help with sleep. "One ounce of almonds contains 80 milligrams of magnesium, or about 20 percent of your daily value, and research shows that magnesium helps to support sleep and muscle relaxation," says Elkin. "I like to have a handful of almonds before bed with a cup of chamomile tea, which also promotes drowsiness." Not a fan of raw, unsalted almonds? Elkin suggests spreading almond butter on a rice cake or topping a sliced banana with almond butter for a sleep-inducing pre-bedtime snack.

2. Bananas

Elkins also suggests bananas as a pre-bed snack. "Bananas are rich in both potassium and magnesium, which can help to relax muscles," she says. They also contain tryptophan, which helps to produce the sleep-inducing hormones serotonin and melatonin. For a “sleepytime smoothie,” Elkin recommends blending almond milk, half a banana, frozen berries, ice cubes, and a sprinkle of flax or chia seeds until smooth.

3. Grapefruit

Another important nutrient for sleep is the antioxidant lycopene, as demonstrated in this recent study, which found that people who had consumed more lycopene had less difficulty falling asleep. "Grapefruits contain lycopene," says Elkin. "As an added bonus, lycopene also helps to support heart and bone health." Tomatoes and watermelon are also rich in lycopene.

4. Greek Yogurt

Greek yogurt contains tryptophan, which helps the body produce serotonin, which aids in mood regulation and promotes drowsiness and relaxation. Elkin suggests pairing plain yogurt with a carbohydrate, like half a banana or a sprinkling of granola, to help transport tryptophan to the brain.

5. Herbal Tea

Many people turn to "sleepy teas" in the evening to help get ready for bed, and for good reason. "A warm beverage, such as a non-caffeinated herbal tea like chamomile or a warm cup of milk, can help relax and soothe your mind and body in the evenings, preparing you for sleep," says registered dietitian Maxine C. Yeung. Elkin agrees, pointing out that any herbal tea will contain ingredients—such as chamomile, lavender, and peppermint—that help promote sound sleep.