Daily Foods for Better Sleep

Melatonin is a hormone produced by our bodies that plays a crucial role in managing our sleep-wake cycles. As evening falls and darkness sets in, the brain releases melatonin, signaling that it’s time to go to sleep.

Interestingly, research indicates that certain foods can also boost melatonin levels. These foods include:

A study conducted in 2021, involving over 1,000 young adults, found that women who increased their intake of fruits and vegetables over three months experienced significant improvements in insomnia symptoms, including reduced time taken to fall asleep and enhanced sleep quality compared to those who did not adjust their diet.

Another investigation noted that a five-cup increase in fruit and vegetable consumption correlated with a 16% improvement in sleep quality for both men and women.

Tart cherries have gained particular attention for their potential to promote better sleep. While the findings of small placebo-controlled trials, often funded by cherry juice producers, suggest that tart cherry juice might provide “modest beneficial effects,” enough evidence indicates it could enhance sleep duration and quality.

In addition to melatonin, certain foods are rich in tryptophan, an amino acid that converts into melatonin within the body. Since our bodies cannot produce tryptophan, we must consume it from dietary sources, explains Marie-Pierre St-Onge, a professor of nutritional medicine and director of the Centre of Excellence for Sleep and Circadian Research at Columbia University.

Tryptophan-rich foods include:

A 2024 study examined the eating and sleeping habits of over 11,000 university students in Spain. It found that students who reported the lowest dietary intake of tryptophan were more likely to experience reduced sleep duration and symptoms of insomnia.

Complex carbohydrates, rich in fiber, vitamins, and minerals—such as whole grains, legumes, and starchy vegetables—aid the body in absorbing tryptophan. Additionally, magnesium, B vitamins, and zinc help convert tryptophan into melatonin. St-Onge, author of Eat Better, Sleep Better: 75 Recipes and a 28-Day Meal Plan That Unlock the Food-Sleep Connection, emphasizes the bond between diet and sleep.

For this reason, diets rich in plant-based foods tend to be associated with improved sleep quality over time. Recent analysis from the Women’s Health Initiative Observational Study prompted St-Onge and her colleagues to discover that postmenopausal women adhering more closely to the Mediterranean or DASH diets had a 6 to 8% lower risk of developing insomnia over three years.

A balanced diet can also remedy nutritional deficiencies, such as low iron or vitamin D levels, which may otherwise disrupt sleep, as noted by Jansen.

Does it matter what time of day you eat?

While there is no definitive evidence indicating that specific foods or beverages consumed close to bedtime enhance sleep, some research suggests otherwise. Eating later in the day, especially right before bed, can hinder the ability to fall and stay asleep.

One study found a connection between skipping breakfast and late dinners with delayed bedtimes, later waking times, and decreased sleep efficiency.

Similarly, a 2026 trial showed that ceasing eating at least three hours before bed helped align circadian rhythms with sleep, yielding improvements in nighttime blood pressure, heart rate, and blood sugar regulation.

“When you eat in relation to sleep may be as important as what you eat,” indicated Phyllis Zee, a professor of neurology and director of the Centre for Circadian and Sleep Medicine at Northwestern University, and senior author of the study. “Eating close to bedtime can disrupt sleep, increase reflux, and negatively affect cardiometabolic function.”

Are there foods that interfere with sleep?

Most people are aware that excessive caffeine consumption can sabotage a good night’s rest. This stimulant, commonly found in coffee, tea, and chocolate, blocks the action of adenosine in the brain. Adenosine builds up throughout the day, promoting feelings of sleepiness at night.

Highly sugary or sweetened drinks have also been linked to poorer sleep quality.

While a glass of wine may initially help induce sleep, research has shown that as the alcohol dissipates, it can lead to awakening early and difficulty falling back asleep.

Certain dietary patterns can also pose challenges. Ultra-processed foods, which include highly refined carbohydrates, saturated fats, and sugars, have been associated with negative sleep outcomes and chronic insomnia.

While these studies don’t establish direct cause-and-effect relationships, consuming saturated fats, particularly later in the day, may delay the natural melatonin release necessary for sleep, making it harder to drift off on time, as Jansen noted.

Additionally, spicy foods and allergens can result in indigestion or acid reflux, adversely impacting sleep quality.

Though dietary habits predominantly influence sleep, sipping warm, decaffeinated herbal tea or milk in the evening can still offer benefits. The act of preparing the drink, holding the warm cup, and sipping can be comforting, as Jansen points out.

“Having a bedtime ritual can be beneficial for falling asleep,” she added.