Eat Better, Sleep Better: Foods That Actually Help You Rest

About one-third of American adults don't get at least seven hours of sleep per night, which is the amount that experts recommend. Most people know that high-quality sleep is important to health. Understanding that and actually getting enough sleep are two different things, however.

While there are many different ways to promote more or better sleep, one that often flies under the radar involves what you consume each day. Research suggests that certain foods and drinks may help you get more sleep or higher-quality sleep. We list which items have evidence in their favor, how strong that evidence is, and why they may help with sleep.

Foods That May Help You Sleep

Here are several healthy foods that research suggests may help you sleep.

Bananas, Cherries, and Kiwi

You may eat fruit because you enjoy its sweet taste, but certain fruits have the bonus of potentially helping with sleep, as well. For example, in a small study of people with insomnia, those who ate a banana before bedtime rated their sleep quality better. Bananas contain tryptophan, an essential amino acid that the body uses to make serotonin and melatonin, two hormones that help regulate sleep.

Tart cherries have also been studied for sleep, although the research has used tart cherry juice, concentrate, or powder rather than whole cherries. Small trials suggest these may raise melatonin levels and modestly improve sleep, but the evidence is still limited. (More on tart cherry juice below.)

Kiwifruit has shown promise, too. In two small studies, elite athletes and adults with sleep problems ate two kiwifruit an hour before bed for four weeks and then slept longer and spent less time awake during the night. Neither study had a comparison group, so larger trials are still needed.

Almonds, Pistachios, and Walnuts

Eating nuts daily, specifically almonds, pistachios, or walnuts, may have a positive impact on sleep. Walnuts have the strongest evidence of the three. In a trial of 76 young adults, eating about 40 grams of walnuts (a generous handful) with dinner every day for eight weeks raised a marker of melatonin in the body and helped participants fall asleep faster.

Almonds have been linked to less insomnia among college students who ate 10 almonds a day for two weeks, though that study had no comparison group. Pistachios are notable for naturally containing melatonin, although their effect on sleep hasn't yet been tested in people.

Turkey and Chicken

Although the idea of needing a nap after eating turkey is generally considered a myth, poultry like turkey and chicken can still be part of a sleep-friendly diet. Poultry is a good source of tryptophan, and researchers theorize that eating it alongside carbohydrates may help more tryptophan enter the brain. However, there's no direct evidence yet that eating poultry itself improves sleep.

Mackerel, Salmon, Sardines, and Trout

Fatty or oily fish, like mackerel, salmon, sardines, and trout, may also be good for sleep. In one study of 677 adults, those who ate oily fish more often reported better sleep quality. This may be because of the omega-3 fatty acids these fish contain. Omega-3 fatty acids play a role in regulating sleep, and many people don't get enough of them in their diets, although trials of omega-3 supplements for sleep have had mixed results.

Eggs and Cheese

Other animal products like eggs and cheese may also be helpful to include in a healthy diet focused on promoting good sleep. Experts suggest that eggs may benefit sleep thanks to the protein, choline, vitamin D, and antioxidants they contain, though more research is needed.

In a small study of preschoolers, eating cheese most days was linked to a lower chance of getting too little sleep, and a genetic analysis suggested a possible link between cheese and a lower risk of sleep apnea in adults. Neither shows that cheese itself improves sleep, however. Some researchers also point out that it's important not to eat too much cheese, because diets high in saturated fat have been linked to less deep sleep.

Drinks That May Help You Sleep

If you aren't interested in changing what you regularly eat, or aren't able to, adding certain drinks may be another way to improve sleep.

Tart Cherry Juice

Perhaps the most well-publicized option on this list, tart cherry juice has received widespread coverage for its sleep-boosting ability in a variety of magazines and popular online wellness publications. Tart cherry juice is juice made from tart cherries, which are also called sour cherries or Montmorency cherries.

The research is promising, but small. In a pilot study of older adults with insomnia, drinking about 8 ounces of tart cherry juice twice a day added about 84 minutes of sleep, measured in a sleep lab. In another study of 20 healthy adults, a week of tart cherry concentrate raised melatonin levels and total sleep time. Exactly how tart cherry juice works isn't settled yet.

If you seek out tart cherry juice for sleep, look for a bottle that says 100% tart cherry juice, or a concentrate made from 100% juice, since that's what most studies used.

Chamomile Tea

If you're a tea drinker or open to becoming one, chamomile tea may be the ideal nighttime drink for you. Chamomile is naturally caffeine-free, and it has been studied more than many of the other foods and drinks listed here. A review of 10 small trials, most of which used chamomile extract rather than tea, found that chamomile improved how people rated their sleep quality and may reduce waking during the night, although it didn't lengthen total sleep time. These effects are thought to result from flavonoids present in the flower of the chamomile plant, like apigenin and quercetin.

Milk

The idea of drinking warm milk for sleep is sometimes treated like an outdated idea or old myth, but research suggests there may be something to this age-old custom. A study of more than 23,000 U.S. adults found that people who consume more dairy are less likely to have sleep problems. And a review of 14 studies concluded that milk and dairy, as part of a balanced diet, may modestly help sleep, though the results were mixed.

If you don't like the idea of drinking your milk warm, have no fear. Whether the milk is served warm or cold likely has more to do with personal preference than effectiveness.

Food and Drink as Part of a Healthy Sleep Routine

The foods and drinks listed here may help, but other factors may be needed to improve your sleep, as well. Healthy sleep habits, also called sleep hygiene, include a healthy diet but extend far beyond food and drink. If dietary changes alone aren't bringing about the healthy sleep you desire, consider these other habits recommended by the National Library of Medicine:

• Maintain about the same bedtime and wake time every day, even on weekends and vacations
• Exercise regularly, but not right before you plan on sleeping
• Avoid napping in the late afternoon or evening
• Create a wind-down routine before sleep, such as taking a bath or reading a book
• Avoid looking at screens before sleep, including your phone, computer, tablet, and TV
• Turn down the temperature, so your bedroom is cool for sleep
• Wear a sleep mask or get blackout curtains to keep light from disrupting your sleep
• Avoid nicotine
• Don't eat large meals, or drink caffeine or alcohol, close to bedtime

Your sleep surface plays a part, too. A mattress and bedding made from breathable, natural materials can help you stay comfortable through the night. You can explore our organic mattresses online or visit one of our Bay Area showrooms to try them in person.

Finally, if you're still struggling with sleep after changing your habits, consider seeing a doctor to make sure you don't have a sleep disorder.

Frequently Asked Questions

What should I eat before bed to help me sleep better?

A light snack in the evening may help, especially one that contains tryptophan or melatonin. In small studies, eating two kiwifruit an hour before bed, or about 40 grams of walnuts with dinner, was followed by better sleep. Bananas, almonds, and tart cherry products have also shown early promise.

What drink makes you fall asleep faster?

No drink is guaranteed to put you to sleep, but a few have some research behind them. Chamomile tea is caffeine-free, and in small trials chamomile helped people rate their sleep better. Tart cherry juice, usually taken twice a day in studies, and milk have also been linked to better sleep.

What not to drink before bedtime?

Avoid drinks that contain caffeine or alcohol before bedtime. Caffeine is found in coffee, black and green tea, energy drinks, and many sodas. As a stimulant, caffeine may make falling asleep take longer and lead to less sleep overall. One review suggests you stop drinking coffee about 9 hours before bedtime, and even earlier for stronger doses. Although alcohol may help some people fall asleep faster, drinking it near bedtime often disrupts sleep later in the night and leads to lower sleep quality overall.