7 Foods That Help You Have Sound Sleep

Good sleep is built on many habits — a steady routine, a dark and quiet room, and time away from screens — but diet plays a supporting role that is easy to overlook. Certain foods supply the raw materials the body uses to wind down: tryptophan, which it converts into the calming neurotransmitter serotonin and the sleep hormone melatonin; magnesium, which helps relax muscles and the nervous system; and, in a few cases, small natural amounts of melatonin itself. None of these is a substitute for good sleep habits, but adding them to your day — especially in the evening — may help you drift off more easily and rest more soundly. Here are seven worth trying.

1. Kiwifruit

Kiwi is among the more studied sleep foods, rich in serotonin, antioxidants and folate. Small studies have suggested that eating a couple of kiwis in the hour before bed may help some people fall asleep faster and sleep more soundly — and it is light, low in calories and high in vitamin C.

2. Tart cherries

Tart (sour) cherries and their juice are one of the few natural food sources of melatonin, the hormone that governs the sleep-wake cycle, and they contain compounds that may support serotonin. A small glass of tart cherry juice in the evening is a common recommendation for easing into sleep.

3. Almonds and walnuts

Nuts such as almonds and walnuts offer magnesium, which is involved in muscle relaxation and calming the nervous system, plus modest amounts of melatonin. A small handful makes a satisfying, not-too-heavy evening snack; just keep the portion in check, as nuts are calorie-dense.

4. Fatty fish

Oily fish — salmon, mackerel, sardines — combine omega-3 fatty acids with vitamin D, a pairing thought to support serotonin production and healthy sleep regulation. Eating fatty fish a few times a week benefits heart and brain health too.

5. Bananas

Bananas supply magnesium and potassium, which help relax muscles, along with vitamin B6, which the body uses to make melatonin. Easy to digest and naturally sweet, a banana — alone or with a little nut butter — is a gentle pre-bed option.

6. Warm milk and dairy

The old advice about a warm glass of milk before bed has some logic behind it. Milk and other dairy foods provide tryptophan along with calcium, which helps the brain put tryptophan to use in making melatonin. The soothing ritual of a warm drink may help as well, quite apart from the nutrients.

7. Oats and whole grains

Oats naturally contain small amounts of melatonin, and as a complex carbohydrate they can help make tryptophan more available to the brain. A small bowl of porridge in the evening is a warming, easily digested choice — and other whole grains offer similar benefits as part of a balanced diet.

Making them work for you

A few simple habits help these foods do their job. Try to finish large meals a couple of hours before bed, since going to sleep overly full can disrupt rest, and keep any late snack light. Pairing a little protein with a complex carbohydrate — a banana with a few almonds, or oats with milk — can help. And however tempting in the evening, caffeine and alcohol tend to work against sound sleep.