Do you ever find yourself tossing and turning at night, staring at the ceiling and wondering why you can’t drift off? About one third of people deal with chronic sleep problems all around the world. While most advice focuses on “sleep hygiene” like keeping the room dark or putting your phone away, the food on your plate can also play a role in how well you rest. The list contains affiliate links.
The Top Ten Foods to Help You Sleep
1. Tart Cherries: These are the superstars of sleep science. Tart or sour cherries are a natural source of melatonin, the hormone that tells your body it is time for bed. They also contain serotonin and tryptophan, which help regulate your sleep wake cycle. Studies show that drinking tart cherry juice can increase your total sleep time and make your sleep more efficient. Also available in supplement form (and even as a mocktail powder)
2. Fatty Fish: Fish like salmon are packed with omega-3 fatty acids and Vitamin D. These nutrients help your brain stay healthy and are linked to better sleep quality and shorter sleep latency (how long it takes you to fall asleep).
3. Whole Grains: Foods like oatmeal and brown rice are high in fiber. A diet rich in fiber is associated with more slow wave sleep, which is the deep, restorative stage where your body repairs itself. You can find tips on now to increase your fiber intake effortlessly here.
4. Legumes: Beans including soy are great sources of plant based protein and tryptophan. Tryptophan is an amino acid your brain needs to manufacture sleep hormones.
5. Oysters: Oysters are incredibly high in zinc, a mineral that acts as a “sleep modulator”. Eating zinc rich foods has been shown to help people fall asleep faster and wake up less often during the night.
6. Kiwi and Papaya: These fruits are loaded with antioxidants and vitamins. Some studies have found that eating kiwi before bed helped people fall asleep faster and sleep longer.
7. Nuts and Seeds: Walnuts and almonds provide healthy unsaturated fats and melatonin. They also contain alpha-linolenic acid (ALA), which is essential for good brain function.
8. Leafy Green Vegetables: Spinach and lettuce are high in antioxidants that protect your brain from inflammation. People who eat more vegetables generally fall asleep faster.
9. Olive Oil: A staple of the Mediterranean diet, olive oil is rich in monounsaturated fats and polyphenols. These compounds can cross the blood-brain barrier to help protect your neurons and may even have a sedative effect.
10. Milk and Dairy: There is a reason your parents might have given you warm milk before bed. Dairy products are natural sources of tryptophan, which your brain uses to create serotonin and melatonin. Research is not conclusive on this however, with findings that some populations actually had worse sleep quality after consuming dairy. Plant milks are associated with getting better sleep too however if you prefer them to dairy.
The “Sleep Snatchers”: Foods to Avoid
Just as some foods help you sleep, others can ruin your night. To get the best rest, try to limit these:
Sugar Sweetened Beverages and Energy Drinks: High amounts of sugar and caffeine are the fastest way to disrupt your sleep. These drinks lead to more nightly waking up and leave you feeling exhausted the next day.
Refined Carbohydrates: White bread, sugary cereals and pasta can cause the same reaction in your body as sugar, causing your blood glucose levels to spike and then crash. This roller coaster effect can cause your brain to wake you up in the middle of the night.
Saturated Fats: Greasy fast foods like burgers and fries are linked to lighter, less restorative sleep and more time spent awake after you’ve already fallen asleep.
The Big Picture: The Mediterranean Vibe
Research has pretty consistently found that following a Mediterranean style diet is a good way to improve your sleep. This means eating a lot of plants, healthy fats like olive oil, and fish while avoiding processed snacks and soda. Research consistently shows that people who eat this way have better sleep quality, fewer sleep disturbances, and a lower risk of insomnia.
References
1. Barforoush, F., Ebrahimi, S., Karimian Abdar, M., Khademi, S., & Morshedzadeh, N. (2025). The effect of tart cherry on sleep quality and sleep disorders: A systematic review. Food Science & Nutrition, 13(9), e70923.
2. Binks, H., Vincent, G. E., Gupta, C., Irwin, C., & Khalesi, S. (2020). Effects of diet on sleep: A narrative review. Nutrients, 12(4), 936.
3. Godos, J., Grosso, G., Castellano, S., Galvano, F., Caraci, F., & Ferri, R. (2021).Association between diet and sleep quality: A systematic review. Sleep Medicine Reviews, 57, 101430.
4. Scoditti, E., Tumolo, M. R., & Garbarino, S. (2022). Mediterranean diet on sleep: A health alliance. Nutrients, 14(14), 2998.
5. St-Onge, M. P., Cherta-Murillo, A., Darimont, C., Mantantzis, K., Martin, F. P., & Owen, L. (n.d.). The interrelationship between sleep, diet, and glucose metabolism. [Manuscript].
6. St-Onge, M. P., & Tasali, E. (2023). Diet composition and objectively assessed sleep quality: A narrative review. Sleep Medicine Clinics, 18(1), 101–
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