The 7 Best Foods to Eat for Better Sleep

Having trouble falling and staying asleep? It could have something to do with your diet.

Did you know the foods you eat can affect your sleep? This is welcome news for those of us who experience sleep problems occasionally or even every night. While sleep patterns do change as people age, disturbed sleep and constantly waking up feeling ragged should not be considered a normal part of aging.

Consistently getting enough sleep, defined as seven or more hours of restful sleep per night, has many positive health benefits. These include lower stress, improved mood, potentially a reduced risk of heart disease, and even better metabolic health.

Quality sleep should not be taken lightly. Fortunately, a better night's rest might be as simple as a trip to the supermarket. Research shows that certain foods and beverages have sleep-inducing properties. Here are seven to get you started and help you find your way to a blissful night of rest.

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1. Berries

Here’s yet another reason to eat more blueberries and strawberries: They are rich in antioxidants and certain micronutrients that may help improve sleep quality and duration.

A 2023 study published in the journal Nutrients involving more than 29,000 adults found that those who ate more berries as part of their normal diet had up to a 17% decreased risk of not getting enough sleep. The association was particularly strong for strawberries and blueberries.

For a sleep assist, work more berries into your diet by adding them to smoothies, oatmeal, yogurt, and even as a topping on salads.

Recipes to try: Blueberries and Cream Smoothie
Strawberry Almond Protein Smoothie

2. Fiber-rich foods

Eating more fiber — found in pulses like beans and lentils, vegetables, seeds, fruits, and whole grains — could help you get more quality shut-eye. Results from a study in the Journal of Clinical Medicine showed that a diet rich in dietary fiber helped people spend more time in slow-wave sleep, a stage of deep sleep that is particularly restorative. Improved blood sugar control from eating more fiber-rich foods may also improve sleep quality. Additionally, fiber acts as a prebiotic, indirectly leading to the production of short-chain fatty acids that may signal the brain to sleep.

Recommended reading: Sleep and Healthy Aging: The SilverSneakers Guide

3. Fatty Fish

Try incorporating more salmon into your dinner. Researchers from Norway found that people who consumed salmon three times a week for six months experienced improved sleep latency (the time it takes to fall asleep) compared to those who got their protein from other animal-based foods, like beef or pork. The combination of vitamin D, protein, and omega-3 fatty acids in salmon makes it a great choice for promoting better sleep.

What's more, the omega-3 fats found in fish help reduce inflammation, which is associated with higher levels of sleep disturbances. Other fatty fish, like herring, mackerel, trout, and sardines, also contain sleep-inducing fats and vitamin D.

4. Kiwi

Looking for a healthy nighttime snack? Reach for kiwi. This sweet-tart fruit is rich in antioxidants, vitamin C, and serotonin, all of which may improve sleep onset, duration, and efficiency (the percentage of time in bed spent asleep) according to a study in the Asia Pacific Journal of Clinical Nutrition. Participants who ate two kiwis one hour before bedtime for four weeks reported better sleep.

To eat a kiwi, simply slice it in half and scoop out the flesh. You can also add chopped kiwi to cereal, yogurt, or salsas for a refreshing twist.

Recommended FREE SilverSneakers Challenge: Take the 7-Day Sleep Challenge

5. Chamomile Tea

It’s not just an old wives’ tale: Sipping on chamomile tea at the end of the day really can promote better sleep. A study in Complementary Therapies in Medicine found that 28 days of consuming chamomile extract improved sleep quality in older adults compared to a placebo. Chamomile contains compounds with a mild tranquilizing effect on the central nervous system, helping to ease stress and anxiety. So go ahead and steep a chamomile tea bag an hour or two before bedtime.

Recommended reading: The 5 Healthiest Teas

6. Tofu

This inexpensive plant-based protein, made from soybeans, may hold the key to restorative sleep: isoflavones. According to a study published in Nutrition Journal, researchers found that higher isoflavone intake was associated with improved sleep duration and quality among 1,076 Japanese adults. Isoflavones have a mild estrogenic effect, and since estrogen plays a role in sleep regulation, greater intake could lead to better sleep. Try using tofu as a high-protein meat substitute. You can also find isoflavones in soy milk, tempeh, edamame, and soy nuts.

Eating more tofu could help you gravitate toward a more plant-based diet, which has been linked to better sleep health. A study published in the European Journal of Clinical Nutrition found that a vegetarian diet was associated with a lower risk of insomnia, likely due to the tryptophan and melatonin in many fruits, vegetables, legumes, and nuts.

7. Pumpkin Seeds

Also known as pepitas, these green-hued seeds might be a surprising way to get better sleep. They are a good source of tryptophan, an amino acid that helps synthesize serotonin and melatonin. Those two chemicals are responsible for regulating sleep patterns. Pumpkin seeds also provide healthy fats and essential nutrients like magnesium (another potential sleep aid). Adding pumpkin seeds to salads, chili, soups, and yogurt can be an easy way to improve your sleep quality.

Eat Less: Added Sugar and Ultra-processed Foods

To improve sleep, it’s wise to limit your intake of added sugars and ultra-processed foods (aka refined carbs). In an American Journal of Clinical Nutrition study, researchers analyzed the food diaries of more than 50,000 older women. The researchers found that those who ate a lot of refined carbohydrates, especially added sugars, were more likely to develop insomnia. Consuming a diet rich in vegetables, fiber, and fruit was associated with fewer insomnia problems and more restful sleep.

For more nutritious carbs, choose packaged foods with lower amounts of added sugar and opt for whole grains like whole-wheat bread and pasta instead of their refined counterparts.

(To learn which other foods may be sabotaging your shut-eye, read this.)

Remember, a good night’s sleep is not just a luxury — it’s essential for maintaining good health. So, head to the supermarket, fill your cart with these sleep-supporting foods, and look forward to sweet dreams.

See our sources:
Sleep recommendations and benefits: Health.gov
Link between sleep and heart disease risk: Sleep Medicine Clinics
Effect of sleep on appetite: Appetite
How longer sleep may lead to lower BMI: PLOS ONE
Berry consumption and sleep: Nutrients
Link between increased fiber intake and better sleep: Journal of Clinical Sleep Medicine
Regular salmon consumption and sleep latency: Journal of Clinical Sleep Medicine
Role of protein in sleep habits: American Journal of Clinical Nutrition
How increased protein can lead to better sleep: The Journal of Nutrition
Link between inflammation and sleep quality: Biological Psychiatry
Effect of kiwi consumption on adults with insomnia: Asia Pacific Journal of Clinical Nutrition
Chamomile and sleep quality in older adults: Complementary Therapies in Medicine
Link between isoflavone consumption and sleep: Nutrition Journal
Effects of a vegetarian diet on insomnia risk: European Journal of Clinical Nutrition
Glycemic index and sleep quality: American Journal of Clinical Nutrition

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