9 Foods That Help You Sleep Better

Angela Gioffre Nutritionist with 25 years of experience.

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I cannot stress enough the critical role that diet plays in enhancing sleep quality. While it’s essential to be mindful of foods that can disrupt sleep patterns due to their stimulating effects, we can also tap into the power of foods that help you sleep better, promote relaxation and encourage deeper rest.

By making conscious choices about what we eat throughout and at the end of the day, we can prepare our body for a more restful night’s sleep, allowing us to wake up feeling refreshed and rejuvenated.

Top Foods That Help You Sleep Better Tonight

1. Cherries: Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Having some tart cherry juice or whole cherries, when in season, a couple of hours before bedtime can improve sleep quality and duration.

2. Bananas: Bananas are rich in potassium and magnesium, both of which help relax muscles and nerves. They also contain tryptophan, an amino acid that the body converts into serotonin and then into melatonin, promoting relaxation and sleep.

3. Almonds: A handful of almonds can be a great pre-bedtime snack. They’re packed with magnesium, which is known to promote muscle relaxation and quality sleep.

4. Iceberg Lettuce: Lettuce contains a compound called lactucarium, which has traditionally been associated with calming and sedative effects.

5. Yoghurt: Opt for a small serving of Greek yoghurt before bed. It’s a good source of calcium, which helps the brain utilise tryptophan and produce melatonin. The protein in yoghurt can also help you feel fuller for longer.

6. Whole Grains: Foods like brown rice, oats, quinoa and barley are rich in magnesium and complex carbohydrates, which can help the body relax and support serotonin production.

7. Fatty Fish and Hemp: Sardines, salmon and hemp seed oil are rich in omega-3 fatty acids, which have been associated with healthy sleep patterns.

8. Ashwagandha: This herbal root may help support the body’s response to stress, which can affect sleep patterns. Look for 100% whole Ashwagandha root rather than an extract.

9. Reishi: Functional mushrooms like Reishi are traditionally used to support rest and relaxation. They contain naturally occurring compounds that may help support healthy sleep patterns.

3 Things to Avoid Before Bed

1. Caffeine: Avoid consuming caffeinated beverages like coffee, tea or energy drinks in the evening, as they can interfere with your ability to fall asleep.

2. Spicy Foods: Spicy foods can cause indigestion and heartburn, making it difficult to sleep comfortably.

3. Alcohol: While alcohol may initially make you feel drowsy, it can disrupt your sleep cycle and lead to poorer-quality sleep overall.