Top 10 Foods For Better Sleep

Written by Daisy Whitbread
BSc (Hons) MSc DipION

Medically Reviewed by
Dr. Nicolette Natale

• 1. Soya Foods
  

  Soya is a top dietary source of tryptophan, from which serotonin is manufactured, which in turn, is converted into the 'sleep hormone' melatonin. (4) Melatonin is released by the brain as it gets dark to induce sleep, so including foods that are high in tryptophan will ensure your body has the building blocks to produce it. One study found that consuming tryptophan-enriched cereal for 3 weeks improved sleep duration and quality in middle-aged and elderly adults. (5) Other good sources of tryptophan include nuts, seeds, chicken, turkey, fish, beans and eggs.
  Nutrition Facts for Boiled Soybeans (Edamame).
• 2. Tart Cherries
  

  Tart Cherries contain small amounts of the 'sleep hormone' melatonin and research suggests that they can improve sleep duration and quality (6). One study found that drinking concentrated tart cherry juice for 7 days raised melatonin levels and increased time in bed, total sleep time, and sleep efficiency. (7) Another study found similar benefits, along with reduced night awakenings and less movement during the night. Further, the benefits increased with advancing age. (8)
  Nutrition Facts for Frozen Sour Red Cherries.
• 3. Chamomile Tea
  

  Chamomile Tea was traditionally used for centuries as a remedy for anxiety and insomnia, chamomile tea is a soothing evening drink, due to its sedative effects. It contains a substance called apigenin with mild anti-anxiety and sedative properties that bind to the same receptors in the body as sedative drugs, but it is of course, completely natural. (9) One study found that chamomile extract significantly improved sleep quality in elderly people after 28-days (10) and others have shown improvements in anxiety (11), which is often related to sleep problems. Chamomile can also be a safer alternative to benzodiazepine sleeping aids that increase the risk of falls and injuries.
  Nutrition Facts for Beverages, tea, herb, brewed, chamomile.
• 4. Spinach
  

  Spinach is a top source of the mineral magnesium that helps calm the nervous system and relaxes muscles. Magnesium supplements for 8 weeks improved symptoms of insomnia in elderly adults, including sleep time, sleep efficiency, and reduced early morning awakenings. (12) Other studies have found benefits of magnesium in combination with other nutrients (melatonin, zinc, B vitamins) for people with insomnia. (13,14) Magnesium can also alleviate periodic limb movements during sleep and restless leg syndrome, both of which disturb sleep. (15)
  Nutrition Facts for Cooked Spinach (Boiled, Drained).
• 5. Fermented Foods (Sauerkraut, Kimchi)
  

  Sauerkraut, kimchi, and other fermented foods are a top source of probiotics, which have myriad health benefits including improving sleep quality via their actions on improving gut health. A 2021 Korean study found that probiotic supplements for 8 weeks produced significant benefits for sleep and mental health. (16) Another 2021 study found that prebiotics (carbohydrates that feed and stimulate the growth of the good bacteria in the gut) improved sleep quality in 70 adults, aged 35-50 suffering with moderate sleep disturbances. (17)
  Nutrition Facts for Kimchi.
• 6. Kiwifruit
  

  Consumption of kiwifruits before bed appears to enhance the sleep of individuals with self-reported sleep disorders and may also promote sleep in healthy individuals. (18) One study gave subjects aged 20-55 years, 2 kiwifruit an hour before bed for 4 weeks and found improvements in total sleep duration and quality, they also fell asleep more quickly and woke up less in the night. Kiwifruit also have a high serotonin content, which could account for these effects, along with antioxidants and folate, both of which have been associated with benefits relating to sleep. (19)
  Nutrition Facts for Kiwifruit.
• 7. Oily Fish
  

  Oily Fish provides vitamin D and omega-3 fatty acids, both of which are involved in serotonin regulation and therefore in sleep regulation. One study gave US prison inmates oily fish three times a week for 5 months (over the winter) and reported some improvements in sleep quality and daily functioning. (20) Vitamin D deficiency has been previously linked with poor sleep and supplements have led to improvements.(21,22) Omega-3 fats have also been shown to reduce sleep disturbances in children with clinical sleep problems. (23)
  Nutrition Facts for Cooked Oatmeal.
• 8. Oatmeal
  

  Oats and other complex carbohydrates, such as brown rice, sweet potatoes, wholewheat breads and pastas help raise the body's levels of serotonin. (24) Tryptophan is used to make serotonin and melatonin, the hormone that induces sleep, and eating carbohydrate foods makes tryptophan more available to the brain. Eating an evening meal containing complex carbohydrates combined with protein (to provide the tryptophan) can therefore help induce sleep. Oats also contain some tryptophan and wholegrains, in general, are a good source of magnesium.
  Nutrition Facts for Cooked Oatmeal.
• 9. Nuts
  

  Nuts, specifically walnuts, contain small quantities of melatonin (25), along with sleep-promoting minerals magnesium and zinc. An Italian study found that magnesium, zinc, and melatonin supplements improved sleep in care home residents suffering with insomnia. (14) Magnesium promotes the release of a neurotransmitter called GABA in the brain (26,27) that calms the nervous system and the mind, reduces thoughts and helps promote sleep. Nuts and seeds are also another top source of tryptophan for melatonin production.
  Nutrition Facts for Brazilnuts.
• 10. Malted Milk
  

  A glass of warm milk is a popular night time drink, believed to encourage a good night's sleep. The evidence for regular milk is limited, but it's better for malted milk. (28) Milk is a source of tryptophan and when milk is malted (adding carbohydrate), this raises blood sugar levels, allowing more tryptophan to cross the blood brain barrier and enter the brain. Malted milk is also a source of various vitamins linked with sleep physiology, including vitamins D, B12 and B6. (18) Two small studies in the 1970s observed reduced restlessness and movements during sleep following a night-time drink of malted milk. (29,30)
  Nutrition Facts for Milk Malted.

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