Sleep quality affects not only mood, but also immunity, hormones, weight and body recovery. And what we eat during the day and before bed can either help us fall asleep or, conversely, interfere with rest. Prevention has collected nine foods that, according to nutritionists, can support healthy sleep.
Nutritionist and Master of Science Courtney Coe emphasizes that nutrition has a significant impact on the quality and duration of sleep. The body doesn't just "shut down" at night - it actively repairs muscles, builds tissue, synthesizes proteins, and produces hormones that prepare us for a new day.
Experts say tart cherry juice is one of the most interesting natural sleep aids. It's a natural source of melatonin, a hormone that triggers the sleep-wake cycle. The nutritionist recommends trying replacing your evening melatonin supplement with a glass of cherry juice before bed and seeing if it helps you fall asleep more easily.
Foods rich in magnesium are also useful for a good night's rest - almonds, cashews, pumpkin seeds. Magnesium helps relax muscles and maintains stable blood sugar levels at night, which reduces the risk of nighttime awakenings. Pumpkin seeds, in addition to magnesium, contain tryptophan - an amino acid from which the body synthesizes serotonin and melatonin, i.e. substances directly related to rest and sleep.
Turkey works in a similar way. It contains tryptophan, which helps the body produce neurotransmitters that affect sleep and relaxation. Although it's low in tryptophan, a light turkey dinner can be a gentle "tone for sleep," especially if you don't overload your stomach with a heavy meal.
Nutritionists pay special attention to dairy products. Warm milk as a remedy for insomnia is not a myth, notes Courtney Coe. Milk and dairy products contain tryptophan and casein, a slow-digesting protein that helps balance blood sugar levels at night and can promote deeper, more stable sleep.
Chamomile tea is another drink associated with calmness. Chamomile contains apigenin, an antioxidant that binds to receptors in the brain and induces mild drowsiness. A 2024 study in the journal Complementary Therapies in Medicine found that chamomile tea may help you fall asleep faster and sleep more soundly, so a cup of warm tea in the evening could be a safe alternative to heavy-duty sleeping pills.
Another simple food that should not be underestimated is eggs. One egg contains about 83 mg of tryptophan, which is about a quarter of the daily requirement. This amount supports the synthesis of serotonin and melatonin and can work for better sleep, especially when eggs are consumed as part of a balanced diet.
For those who can't tolerate dairy products, nutritionists recommend quinoa. This grain contains both protein and tryptophan, so a serving of quinoa for dinner can be a good plant-based alternative, helping the body naturally enter the rest phase.
Fatty sea fish, such as tuna, salmon, and mackerel, are also called “nighttime allies” of sleep. They are rich in omega-3 fatty acids, which are involved in the regulation of serotonin and support the body’s ability to relax. Regular consumption of such fish during the day or evening is associated with better sleep quality.
An unlikely addition to this list is dark chocolate. It's packed with antioxidants and omega-3s, and according to the journal Nutrients, eating it in the morning can help regulate your circadian rhythm and support metabolic health. However, due to its caffeine content, dark chocolate is best eaten in the morning rather than before bed.
Experts emphasize that no product alone will cure chronic insomnia, but proper eating habits, along with sleep hygiene — avoiding gadgets before bed, having a regular routine, and airing out the room — can significantly improve your night's rest.
If sleep disturbances last a long time and interfere with work and recovery, experts advise not to limit yourself to "cherry juice and chamomile" but to consult a doctor.
