7 Surprising Foods That Can Help You Sleep Better
Getting a good night’s sleep isn’t just about shutting off screens or sticking to a bedtime. What you eat during the day — and especially before bed — can make a real distinction in how well you sleep at night. While many people turn to supplements or sleep aids, your diet can be a natural and effective way to support better sleep.
Here are seven surprising foods that may help you fall asleep faster and sleep more soundly.
1. Kiwi
Kiwi is not just a refreshing fruit. It’s also packed with nutrients that may support sleep. Research has shown that eating kiwi an hour before bedtime can improve both sleep quality and duration.
This effect is likely due to its high levels of antioxidants, serotonin, and folate. Serotonin, in particular, is a chemical that helps regulate your sleep-wake cycle.1
2. Almonds
Almonds are a great source of magnesium, a mineral that plays a key role in sleep regulation. Magnesium helps calm the brain and body, making it easier to relax and fall asleep.
Almonds also contain melatonin, a hormone that signals to your body that it’s time to sleep. A small handful before bed can be enough to support a restful night.
3. Turkey
You’ve probably heard that turkey makes people sleepy after a holiday meal. There’s some truth to that. Turkey contains tryptophan, an amino acid that the body uses to make serotonin and melatonin.
While eating turkey won’t knock you out instantly, including it as part of your dinner may help support sleep when paired with a balanced meal.2
4. White Rice
White rice has a high glycemic index, which means it causes a slight rise in blood sugar. This mild increase can help move tryptophan into the brain, where it gets converted into sleep-promoting chemicals.
One study found that people who ate white rice about an hour before bed fell asleep faster than those who didn’t.3
5. Bananas
Bananas are rich in both potassium and magnesium. These two minerals help relax muscles and calm the nervous system. They also contain vitamin B6, which helps your body convert tryptophan into serotonin.
Eating a banana in the evening can help ease your body into a more restful state and support a smoother transition into sleep.
6. Chamomile Tea
While not technically a food, chamomile tea deserves a spot on this list. It contains apigenin, an antioxidant that binds to certain receptors in the brain to help promote sleepiness and reduce insomnia symptoms.4
Drinking a warm cup of chamomile tea before bed is a calming ritual that may help signal to your body that it’s time to unwind.
7. Warm Milk
Warm milk has long been used as a natural sleep remedy — and for good reason. It contains tryptophan, which helps your body produce serotonin and melatonin. These hormones are involved in relaxing the body and preparing it for sleep. 5
The warmth of the milk also provides a soothing, comforting effect that can help calm the mind before bedtime. Drinking a small cup in the evening can be a gentle and natural way to promote relaxation.
Final Thoughts
While no single food will cure insomnia or replace healthy sleep habits, including these sleep-supporting foods in your diet may help you fall asleep faster and sleep more deeply.
Try adding one or two of these into your evening routine — like a banana with almond butter or a warm cup of milk. And remember, good sleep doesn’t just start at night. It’s shaped by your habits throughout the day, including what you eat.
If you continue to struggle with sleep despite these changes, speak with a somnologist.
