Raise your hand if you can fall asleep the moment your head hits the pillow. Lucky you!
But for many, the night is a restless battle, tossing and turning, watching the clock, waiting for sleep to arrive.
The good news? Your plate might be the key. While a healthy sleep routine is essential, certain foods can naturally support your body’s ability to relax, regulate its internal clock, and drift into restorative rest without adding extra pounds.
Here are some of the best science-backed and time-tested foods to enjoy before bed for a peaceful night’s sleep.
Cherries
Cherries are a delicious natural source of melatonin, the hormone that regulates your sleep-wake cycle. Studies show that tart cherry juice can improve sleep duration and quality, even in people with chronic insomnia. This effect has been observed in both adults and children.
Bananas
Bananas promote sleep thanks to their natural content of magnesium and potassium, minerals that relax muscles and calm the nervous system. They also provide slow-releasing carbohydrates that help your brain use tryptophan more effectively, improving both mood and rest.
Sweet Potatoes
Sweet potatoes are a dream food for good sleep. They’re rich in complex carbohydrates that signal the body to wind down, as well as potassium to relax muscles. And for those watching their figure, the slow-digesting carbs in sweet potatoes are less likely to be stored as fat, meaning you can nourish your body, sleep well, and still feel light in the morning.
Walnuts and Cashews
These nuts are packed with tryptophan and melatonin, both crucial for quality sleep. A handful in the evening, added to a salad or eaten on their own, can set the stage for a night full of vivid dreams. Just remember, nuts take time to digest (up to 8 hours), so enjoy them earlier in the evening.
Spinach
Spinach contains tryptophan and vitamin B6, which helps your body absorb and use tryptophan more efficiently. Regularly including greens like spinach in your salads or smoothies can help your body produce more melatonin naturally, balance your internal rhythms, and support overall well-being.
By making small, intentional choices in your evening meals, you’re not just feeding your body, you’re tuning it to the natural rhythm that allows deep, restorative sleep.
Sweet dreams start in the kitchen.