Cherries and Tart Cherry Juice
Cherries, especially tart cherries, are among the few natural sources of melatonin, the hormone that regulates sleep cycles. Research published in the European Journal of Nutrition in 2023 found that people who drank tart cherry juice twice daily experienced significant improvements in sleep duration and quality. The juice also helped reduce insomnia symptoms in older adults. Melatonin works by signaling to your body that it’s time to wind down, making cherries a practical, tasty bedtime snack. For those who struggle with falling asleep, adding a small glass of tart cherry juice to your evening routine may help. This fruit is also packed with antioxidants, which can protect your body from inflammation while you rest.
Kiwi
Kiwis have gained a reputation as a natural sleep aid in recent years, backed by a 2024 study in the journal Sleep Medicine. Participants who ate two kiwis one hour before bed fell asleep 42% faster and slept nearly an hour longer, on average. The high concentration of serotonin and antioxidants in kiwi is thought to play a role in its sleep-promoting effects. Serotonin, in particular, helps regulate your body’s sleep-wake cycle and can improve sleep quality. Kiwi is also rich in vitamin C and dietary fiber, adding additional health benefits. For those looking for a sweet, nutritious bedtime snack, kiwi is a solid choice.
Almonds
Almonds provide a healthy dose of magnesium, a mineral that’s crucial for sleep regulation. According to a 2023 review in Frontiers in Nutrition, magnesium helps calm the nervous system and reduce levels of cortisol, the stress hormone that can keep you awake. Just a small handful of almonds—around 28 grams—contains about 19% of your daily magnesium needs. Regular almond consumption has been linked to fewer nighttime awakenings and improved sleep efficiency. Besides magnesium, almonds also offer protein and healthy fats, which help keep you feeling satisfied through the night.
Fatty Fish
Fatty fish like salmon, mackerel, and trout are loaded with omega-3 fatty acids and vitamin D, both connected to better sleep. A 2024 clinical trial in Norway showed that adults who ate salmon three times a week fell asleep faster and woke up less often during the night. Omega-3s help boost serotonin levels, while vitamin D is essential for managing your circadian rhythms. Eating fatty fish in the evening may not only improve your sleep but also support heart and brain health. For an easy dinner, try grilled salmon with a side of leafy greens.
Turkey
Turkey is famous for making people feel sleepy after a big holiday meal, but there’s some science behind the stereotype. Turkey contains tryptophan, an amino acid that the body uses to create serotonin and melatonin. A 2023 article in Nutrients highlighted that a moderate serving of turkey at dinner could help people fall asleep faster and stay asleep longer. Unlike heavy, greasy foods that can disrupt sleep, turkey is lean and easy to digest. Combining turkey with complex carbs like whole grain bread can further boost its sleep-promoting effects.
Chamomile Tea
Chamomile tea is a classic bedtime drink, and its calming effects are supported by recent research. A 2024 double-blind study in Phytotherapy Research found that adults who drank chamomile tea before bed experienced less sleep latency and reported higher sleep quality. Chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain, reducing anxiety and supporting relaxation. The gentle, floral flavor of chamomile makes it a soothing ritual to end your day. Drinking a warm cup about 30 minutes before bedtime can signal to your body that it’s time to unwind.
Bananas
Bananas are rich in potassium and magnesium, minerals that help relax muscles and nerves. According to a study in the Journal of Sleep Research (2023), people who included bananas in their evening snack routine reported fewer night cramps and less restless sleep. Bananas also offer vitamin B6, which assists in the production of serotonin and melatonin. Their natural sweetness satisfies sugar cravings without the risk of a blood sugar spike that could interrupt your sleep. Enjoying a banana about an hour before bed can help you drift off more easily.
Oatmeal
Oatmeal isn’t just a breakfast food—it can also help you sleep better at night. Oats are a source of complex carbohydrates, which increase the availability of tryptophan in the brain and promote serotonin production. A 2024 study in Nutritional Neuroscience found that people who ate a small bowl of oatmeal before bed fell asleep 15% faster than those who didn’t. Oatmeal also contains melatonin naturally, and its fiber content helps stabilize blood sugar overnight. Try adding a sprinkle of honey or sliced banana for a naturally sweet bedtime treat.
Walnuts
Walnuts are another food naturally high in melatonin. Research published in the journal Nutrients in 2023 showed that eating a handful of walnuts in the evening increased circulating melatonin levels and improved sleep outcomes in adults with mild insomnia. Walnuts also provide omega-3 fatty acids, which support the production of serotonin. Their crunchy texture makes them a satisfying snack on their own or mixed into yogurt. For those looking to boost their sleep with a plant-based option, walnuts are a simple and effective choice.
Milk
Milk has long been associated with sleep, and science agrees. A 2024 study in the Journal of Dairy Science revealed that drinking a glass of warm milk before bed helped people fall asleep sooner and improved overnight sleep quality. Milk contains tryptophan and calcium, both of which play a role in the body’s production of melatonin. The warmth of the beverage also has a calming psychological effect. For those who enjoy it, a small cup of milk can be a comforting and practical part of your bedtime routine.
