Nutritionists Recommend These 5 Foods for Better Sleep

If you struggle to fall asleep or to sleep soundly, what you eat may be quietly working for or against you. No single food is a sleeping pill, but certain ones supply the building blocks the body uses to wind down  nutrients like tryptophan (a precursor to the sleep hormone melatonin and the calming neurotransmitter serotonin), magnesium, and small natural amounts of melatonin itself. Nutritionists often point to the following five as easy, everyday additions that may help support a better night’s rest.

1. Kiwifruit

Kiwi is one of the more studied sleep-friendly foods. It is rich in serotonin as well as antioxidants and folate, and small studies have suggested that eating a couple of kiwis an hour before bed may help some people fall asleep faster and sleep more soundly. As a bonus, it is low in calories and high in vitamin C and fibre.

2. Tart cherries

Tart (sour) cherries and their juice are among the few natural food sources of melatonin, the hormone that regulates the sleep-wake cycle. They also contain compounds that may support serotonin levels. A small glass of tart cherry juice in the evening is a popular nutritionist suggestion for nudging the body toward sleep.

3. Almonds and other nuts

Almonds, walnuts and similar nuts provide magnesium, a mineral involved in muscle relaxation and calming the nervous system, and they contain modest amounts of melatonin. A small handful makes a sensible evening snack satisfying without being heavy though portion size is worth keeping in mind, since nuts are calorie-dense.

4. Fatty fish

Oily fish such as salmon, mackerel, and sardines deliver omega-3 fatty acids together with vitamin D, a combination thought to support the body’s production of serotonin and, in turn, healthy sleep regulation. Including fatty fish in the diet a few times a week is widely recommended for heart and brain health as well.

5. Bananas

How to make the most of them

A few simple habits help these foods do their job. Aim to finish large meals a couple of hours before bed, since going to sleep overly full can disrupt rest, and keep evening snacks light. Pairing a small protein source with a complex carbohydrate a banana with a few almonds, say  can help make tryptophan more available to the brain. And it is worth remembering that caffeine and alcohol, however tempting in the evening, tend to work against good sleep.