The foods you eat are crucial for a good night’s rest. Proper nutrition can help you fall asleep faster and stay asleep throughout the night. It can also help you feel more alert during the day. For example, if you go for a run in the morning and feel exhausted afterward, you may just lack the right vitamins and nutrients. This is why you may feel hungry throughout the day. On the other hand, if you feel energized after running and get good sleep at night, you may be getting the right amount of vitamins and minerals.

It’s not just jet lag that prevents you from falling asleep. When you cannot fall asleep or sleep through the night, the problem can be due to your diet. If you struggle to get a good night’s sleep, five foods may help.


Turkey is rich in tryptophan—an amino acid that the body converts into serotonin, a natural sleep helper. Sleep affects your health in many ways, and what you eat can contribute to how well you are able to sleep. Eating foods that promote sleep can help you fall asleep more easily and stay asleep throughout the night. Foods high in tryptophan, like turkey, are especially useful when you are trying to fall asleep. Tryptophan is an essential amino acid that the body uses in producing serotonin, a neurotransmitter that plays a role in sleep. Turkey also contains a small amount of melatonin, a hormone that is naturally produced in the body and helps in regulating sleep-wake cycles. These two, tryptophan and melatonin, do not only contribute to helping you have a good night’s rest, but they can also help relieve pain and inflammation.


Salmon is another healthy source of tryptophan. If you are struggling with sleep, you may have heard about the benefits of salmon. It contains omega-3 fatty acids, which help promote sleep, and salmon contains melatonin, which helps promote sleep. If you’re eager to try salmon, you may want to avoid fatty cuts of salmon. Fatty cuts contain more calories and fat than leaner cuts. The whole salmon is a better choice.


Almonds are an excellent source of magnesium. Magnesium is a mineral that relaxes muscles. When most people hear “almonds,” they think of almonds as a snack or as part of a mixed nuts platter. But they can play an important role in improving sleep quality. Research shows that eating almonds can improve sleep, decrease insomnia, and increase the feeling of waking up rested. They are high in magnesium, a mineral that calms the nervous system. Research shows magnesium levels may decline with age, so adding more almonds to your diet as you get older is a good idea.


Oatmeal contains magnesium and calcium, both minerals that help with sleep. Did you know that foods like oatmeal can help improve your sleep quality? It’s true! One of the dietary recommendations that can significantly impact your sleep is to adopt a regular bedtime routine that includes foods to improve sleep. Including foods rich in magnesium, calcium, and tryptophan in your diet are beneficial for better sleep.


Cherries contain melatonin, a hormone that helps regulate sleep. Cherries are fruit, meaning they contain simple sugars. They are low in fat, contain no cholesterol or saturated fat, and only 4g of carbohydrates per cherry. This makes them ideal for anyone looking to lose weight. They also contain melatonin, a hormone that plays a key role in sleep and wake cycles. Eating cherries can help your body produce its own melatonin, resulting in a better night’s sleep. With their high anthocyanin content, cherries are among the best foods for sleep. These natural plant pigments are antioxidants that help fight free radical damage in the body, speeding up the aging process and reducing inflammation.

Sleep is as necessary as it is elusive. To fall asleep, the brain needs to relax, and to do that; it needs lower stress levels. Certain foods can lower stress levels in the brain, which helps induce sleep.

As we age, our sleep becomes less restful because our bodies become less responsive to melatonin, the hormone that naturally regulates sleep/wake cycles. Melatonin also gets disrupted by many types of foods and chemicals, such as aspartame, air pollution, cigarette smoke, time zones, and blue light from devices like tablets and smartphones. Lower melatonin levels can impact sleep quality, mood, appetite, and concentration, so it’s important to avoid foods and chemicals that suppress melatonin production or increase sensitivity to it.