Are you tossing and turning at night, unable to drift off into peaceful slumber? The answer to better sleep might be sitting on your plate. Certain foods and beverages have unique properties that can help calm your body, regulate your sleep cycle, and improve the overall quality of your rest.

Good sleep is essential for your well-being. It reduces your risk of chronic illnesses, boosts your immune system, and supports brain health. Experts recommend getting 7–8 hours of uninterrupted sleep each night, but for many, achieving this can feel like an elusive dream.

Incorporating sleep-friendly foods and drinks into your diet, alongside maintaining consistent meal times, can be a game-changer. Here’s a list of the top nine items to include in your bedtime routine for a more restful night.

1. Almonds

Almonds, rich in essential nutrients, are a powerhouse snack that promotes overall health and better sleep. They are loaded with magnesium and vitamin B, both of which play a role in relaxing muscles and nerves, potentially enhancing sleep quality.

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Almonds also contain melatonin, a hormone responsible for regulating your sleep-wake cycle. Studies on animals have suggested that almond extract can improve sleep duration and quality, although more human research is needed to solidify these findings.

2. Turkey

Turkey isn’t just a Thanksgiving staple; it’s also a sleep-inducing superstar. This lean protein is packed with tryptophan, an amino acid that boosts melatonin production, making you feel naturally drowsy.

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Additionally, turkey's high protein content can help regulate your appetite and keep you full through the night, contributing to fewer interruptions during sleep. While more research is needed to fully understand turkey’s role in sleep, its nutrient profile makes it a promising choice.

3. Chamomile Tea

Chamomile tea has earned its reputation as a natural remedy for better sleep. Known for its high levels of flavones, this herbal tea reduces inflammation and supports overall health.

Chamomile contains apigenin, an antioxidant that binds to receptors in your brain to promote sleepiness and alleviate insomnia. A study found that older adults who consumed chamomile extract experienced significantly improved sleep quality.

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While further research is needed, sipping on a warm cup of chamomile tea before bed may be a soothing addition to your routine.

4. Kiwi

This vibrant green fruit is not only delicious but also a potential sleep booster. Packed with fiber, antioxidants, and serotonin, kiwis may help regulate your sleep cycle.

Serotonin is a neurotransmitter that helps control your sleep-wake rhythm. Additionally, the anti-inflammatory properties of kiwis, particularly their high vitamin C content, may contribute to better sleep quality.

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Although more extensive research is required, adding kiwis to your evening snack lineup could be worth a try.

5. Tart Cherry Juice

Tart cherry juice is rich in nutrients like magnesium, potassium, and antioxidants, but its most notable feature is its melatonin content. Melatonin is essential for signaling your body that it’s time to wind down.

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Research suggests that drinking tart cherry juice before bed may improve sleep duration and alleviate insomnia symptoms. While studies are still ongoing, it’s a tasty and nutritious option to incorporate into your nighttime routine.

6. Fatty Fish

Fatty fish like salmon, tuna, and mackerel are nutrient-dense foods that pack a double punch for your health and sleep. They are excellent sources of vitamin D and omega-3 fatty acids, which help reduce inflammation and support brain health.

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The combination of vitamin D and omega-3s may enhance the production of serotonin, promoting a calm and restful state before sleep. A serving of fatty fish in your dinner could help set the stage for a good night’s rest.

7. Walnuts

Walnuts are a nutritional powerhouse loaded with healthy fats, including omega-3 fatty acids and linoleic acid. They also contain melatonin, which could play a role in regulating your sleep cycle.

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Some studies suggest that walnuts’ fatty acid profile may support better sleep, but more human research is needed to confirm these findings. Regardless, walnuts make for a satisfying and potentially sleep-friendly snack.

8. Passionflower Tea

Passionflower tea is another herbal drink renowned for its calming effects. It’s rich in flavonoid antioxidants that combat inflammation and promote overall wellness.

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This tea has been studied for its potential to reduce anxiety and improve mood. Its ability to increase levels of gamma-aminobutyric acid (GABA) in the brain helps lower stress levels, making it easier to relax and fall asleep.

9. White Rice

White rice is a staple food in many cultures and a surprising addition to the list of sleep-enhancing foods. Its high glycemic index (GI) means it causes a quick spike in blood sugar, which has been linked to shorter sleep onset time.

While white rice lacks the fiber and nutrients found in brown rice, its carb content may promote drowsiness when consumed at least an hour before bed. However, more research is needed to fully understand its effects on sleep.

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Bonus Sleep-Friendly Foods and Drinks

Beyond the top nine, several other items may help improve sleep quality:

• Dairy Products: A glass of milk or some cottage cheese provides tryptophan, which supports melatonin production.
• Bananas: These are a modest source of magnesium, a mineral known to aid in relaxation.
• Oatmeal: Like rice, oatmeal is a high-carb food that can induce drowsiness. It also contains melatonin.

How to Incorporate These Foods Into Your Routine

To make the most of these sleep-promoting foods and drinks, consider the following tips:

1. Time Your Meals: Try to have your last meal at least 2–3 hours before bedtime to allow for proper digestion.
2. Snack Smart: Opt for a light snack combining one or two of these foods, like a handful of almonds or a kiwi, to avoid feeling overly full.
3. Stay Consistent: Eating these foods regularly, rather than sporadically, may help reinforce their sleep benefits.

The Bottom Line

Your diet has a significant impact on your sleep quality. Foods rich in nutrients like magnesium, melatonin, tryptophan, and antioxidants can help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.

By incorporating sleep-friendly foods and drinks like almonds, turkey, chamomile tea, and fatty fish into your evening routine, you can set yourself up for a night of restorative rest. Start experimenting with these options today and enjoy the benefits of improved sleep and overall well-being.