The food you eat at night can really change how well you sleep. Some foods help the body relax and feel calm. Others support healthy sleep cycles or boost melatonin.
Here are 20 that are known to help you rest better.
1. Tart Cherries
Tart cherries are a natural source of melatonin, the hormone that tells your body it’s time to rest. Their deep red color signals rich antioxidants that fight stress and calm the nervous system.
Drinking tart cherry juice before bed has been shown to improve both sleep time and sleep quality.
2. Almonds
Almonds contain magnesium, a mineral known to quiet the body and muscles. Their subtle crunch and buttery taste bring warmth to bedtime routines.
A handful can help stabilize blood sugar overnight and support steady rest.
3. Bananas
Soft and sweet, bananas offer potassium and vitamin B6, which help produce sleep-friendly serotonin. Their creamy texture is soothing and easy to digest.
Bananas gently relax tense muscles and promote a peaceful transition into sleep.
4. Kiwi
This small green fruit holds big benefits for sleep. Packed with vitamin C and antioxidants, kiwi supports healthy sleep patterns.
Its tangy sweetness makes it a refreshing bedtime bite that doesn’t weigh you down.
5. Chamomile tea
Chamomile has long been cherished for its calming effects. The floral, apple-like flavor comes from an antioxidant called apigenin, which binds to sleep receptors.
A warm cup signals the body to wind down and let go.
6. Turkey
Turkey’s reputation for making people sleepy isn’t just a myth. It’s full of tryptophan, the amino acid that boosts melatonin and serotonin production.
Its mild, satisfying flavor works well in light dinners or small evening snacks, making it a good protein option that won’t disrupt rest.
7. Pumpkin Seeds
These small green seeds are surprisingly rich in magnesium, iron, and zinc—all nutrients that support calm nerves and deep sleep. Their earthy, nutty flavor adds depth to everything from trail mixes to soups.
Pumpkin seeds also contain tryptophan, which the body uses to make serotonin and melatonin naturally.
8. Oatmeal
Though often associated with morning routines, oatmeal can be an ideal evening food. Its complex carbs encourage the brain to release serotonin, calming the nervous system.
Warm and hearty, a small bowl with cinnamon or a drizzle of honey can feel like a comforting bedtime ritual.
9. Walnuts
Walnuts are one of the only plant sources of melatonin, and their balance of healthy fats, protein, and antioxidants helps support the body’s natural sleep rhythm. Their rich, earthy taste is grounding and satisfying.
Just a small handful can help you feel nourished without heaviness, making them a thoughtful night snack.
10. Milk
Warm milk is more than just an old bedtime story—it contains calcium, which helps the brain use tryptophan effectively. The subtle sweetness and creaminess soothe both body and mind.
Whether heated gently with a dash of cinnamon or enjoyed plain, milk can ease the body into a restful state.
11. Cottage Cheese
Cottage cheese is high in casein, a slow-digesting protein that helps the body rebuild and recover during sleep. It’s also rich in tryptophan and calcium.
Its creamy texture and gentle flavor pair well with fruit or honey, turning this humble food into a dreamy, satisfying nightcap.
12. Spinach
Leafy greens like spinach are full of sleep-friendly minerals—magnesium, iron, and calcium among them. These nutrients support muscle relaxation and melatonin production.
Its mild, earthy flavor can be added to soups, smoothies, or sautés, quietly preparing the body for a deep, nourishing rest.
13. Honey
A spoonful of honey offers more than sweetness—it slightly raises insulin levels, which allows tryptophan to enter the brain more easily. The smooth, golden syrup has calming properties when eaten in small amounts.
Drizzle it into herbal tea or swirl it into warm milk to gently guide the body toward rest without overstimulation.
14. Lemon Balm Tea
With its soft citrus aroma and calming effects, lemon balm has been used in traditional medicine to reduce anxiety and promote sleep. As part of the mint family, its flavor is fresh but mellow.
A warm cup in the evening can help soothe the mind and shorten the time it takes to drift off.
15. Brown Rice
This whole grain is rich in B vitamins and complex carbohydrates that support serotonin production and steady energy. Its nutty, toasty flavor makes it ideal for light dinners.
Brown rice fills the stomach without overloading it, allowing the body to settle peacefully into sleep.
16. Eggs
Eggs provide protein, choline, and a small dose of tryptophan, supporting neurotransmitters involved in sleep regulation. Soft-boiled or scrambled, their smooth texture is easy to digest.
They’re also incredibly versatile, making them perfect for simple evening meals that nourish without heaviness.
17. Avocado
Creamy and full of heart-healthy fats, avocado helps stabilize blood sugar and supports magnesium levels. The velvety flesh brings a quiet richness to toast or salads.
Its calming effect on the nervous system makes it a surprising but excellent addition to an evening meal.
18. Edamame
These young soybeans are packed with plant-based protein, magnesium, and tryptophan. Their soft bite and mild, buttery flavor are both satisfying and relaxing.
Lightly steamed and salted, they make a comforting snack that supports restful sleep without excess calories.
19. Yogurt
Cool and tangy, yogurt offers calcium and probiotics that aid digestion and melatonin production. Its soothing texture makes it easy to eat before bed.
Choose plain varieties to avoid sugar, and consider adding fruit or cinnamon for a naturally sweet finish to your day.
20. Sweet Potatoes
Sweet potatoes are rich in potassium, fiber, and slow-digesting carbs that help relax muscles and support steady energy levels. Their soft, earthy sweetness comforts the senses.
Baked or mashed with a touch of cinnamon or nut butter, they create a grounding end to any day.