Sleep quality isn’t always within your control, but some factors, like your diet, can influence how well you sleep. Certain foods and drinks contain melatonin and tryptophan—nutrients that can promote restfulness and potentially improve your sleep quality.
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Turkey often gets credit for the post-Thanksgiving crash, thanks to its tryptophan content. While overeating may play a bigger role post-meal drowsiness than tryptophan, research shows tryptophan can affect your sleep quality.
Tryptophan is an amino acid found in protein-rich foods. It helps produce serotonin in your brain (which supports mood, memory, and sleep) and melatonin (the hormone that regulates our sleep-wake cycle). People low in tryptophan may find it harder to fall or stay asleep. Supplements can help, but starting with food sources is best.
Try a bedtime snack of thin-sliced turkey rolled up with hummus and paired with crackers or cook turkey chili and a sweet potato for dinner.
Other tryptophan-rich foods include:
- Egg whites
- Milk
- Chicken
- Cheese
- Fish
- Soybeans
- Peanuts
- Seeds (pumpkin, sesame, sunflower)
For best results, pair tryptophan-rich foods with healthy carbs, which help the amino acid enter your brain and promote better sleep.
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Tart cherry juice is often praised for its sleep benefits and is the primary ingredient in the “sleepy girl mocktail” (tart cherry juice, magnesium powder, and sparkling water).
In one small study, adults with insomnia who drank a cup of tart cherry juice twice daily for two weeks saw improvements in how long they slept and their sleep quality.
For the best effect, choose unsweetened juice—added sugar can make you feel more alert and disrupt sleep. Whole cherries may help too, but they’re harder to find fresh, and most research has focused on the juice.
Finally, check with your healthcare provider before adding tart cherry juice or supplements to your routine, since its natural melatonin may interact with certain medications.
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Consuming healthy fats, especially omega-3 fatty acids, may support better sleep.
A 2020 study of nearly 500 women found that those who ate less unsaturated fat—like the kind found in fatty fish such as salmon—were more likely to report poor sleep. Another study linked diets high in saturated fat, from foods like red meat and fried foods, to a greater risk of insomnia. While these studies don’t prove cause and effect, eating patterns rich in unsaturated fats, such as the Mediterranean diet, are consistently associated with better sleep.
Aim to eat fatty fish two to three times per week. Options like salmon, sardines, and mackerel provide omega-3 fats and vitamin D, both associated with improved sleep quality.
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Kiwis are naturally rich in serotonin, the same brain chemical that helps your body produce melatonin.
One small study conducted in adults with sleep disorders found that eating two kiwis one hour before bedtime led to significant improvements in sleep quality. It’s worth noting that the study was small, short in duration, and supported by Zespri, the world’s largest kiwi producer. It also didn’t include a control group (a group that did not eat the kiwis).
In addition to its potential benefits for sleep, kiwi supplies dietary fiber and immune-friendly nutrients like vitamin C.
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The health of your gut microbiome, which refers to the trillions of bacteria within your digestive tract, has repeatedly been linked to better sleep quality. One small study also showed that sleep deprivation may begin to alter the makeup of your gut microbiome in as little as 48 hours.
Eating more dietary fiber is one of the best ways to help beneficial bacteria flourish in your gut. Try to include a wide variety of plant-based foods in your diet to ensure you’re getting diverse nutrients, too.
Nutritious sources of dietary fiber include:
- Fruit: Raspberries, blackberries, pears, apples, avocado, etc.
- Vegetables: Artichokes, broccoli, sweet potato, collard greens, etc.
- Legumes: Beans, chickpeas, peas, lentils, etc.
- Nuts: Almonds, pine nuts, pistachios, chestnuts, etc.
- Seeds: Chia seeds, ground flaxseeds, sunflower seeds, etc.
- Whole grains: Oats, brown rice, quinoa, etc.
Avoiding stimulating foods and drinks before bed is essential if you’re working on optimizing your sleep. Here are some of the top food and drink habits for better sleep:
- Set a caffeine curfew: If you’re sensitive to caffeine, stop consuming it well before your ideal bedtime. Every person metabolizes caffeine differently but those who are sensitive to the stimulant may need more than 10 hours to fully eliminate it from their system.
- Minimize alcohol: Alcohol is infamous for disrupting sleep. While drinking usually helps you fall asleep quicker, it tends to result in less restful sleep and more frequent wakings. Try to stop drinking alcohol at least three hours before bed so you have time to rehydrate first.
- Skip sugary foods and drinks before bed: Consuming sugary foods and drinks at night can heighten the risk of insomnia. If you’re craving something sweet, try to emphasize naturally sweet foods like fruit to avoid surging your blood sugar—and your energy levels—at bedtime.
