What you eat affects how you sleep. Certain foods contain compounds that support your body's natural sleep processes - melatonin, tryptophan, magnesium, and others. While no food is a magic sleep solution, the right dietary choices can make falling asleep easier and improve sleep quality.
The relationship works both ways: poor sleep disrupts appetite hormones and increases cravings for high-calorie foods. Breaking this cycle starts with understanding which nutrients matter and where to find them.
The Sleep-Supporting Nutrients
What Your Body Needs for Sleep
Melatonin - The hormone that signals sleepiness. Some foods contain melatonin directly; others provide building blocks for your body to make it.
Tryptophan - An amino acid that converts to serotonin, then melatonin. Found in protein-rich foods.
Magnesium - Helps regulate neurotransmitters involved in sleep. Many people don't get enough.
Glycine - An amino acid that may lower body temperature and promote sleep onset.
Best Foods for Sleep
Tart Cherries
One of the few foods with significant melatonin. Juice or whole cherries, ideally 1-2 hours before bed.
Nuts
Almonds, walnuts, and pistachios provide magnesium and small amounts of melatonin.
Fatty Fish
Salmon, mackerel, and sardines. Omega-3s may improve sleep quality in some studies.
Turkey
Classic sleep food. The tryptophan converts to serotonin and melatonin.
Warm Milk
Contains tryptophan and calcium. The warmth and ritual may matter as much as the nutrients.
Kiwi Fruit
Studies show 2 kiwis an hour before bed may improve sleep onset and duration.
The Evidence on Tart Cherry Juice
Tart cherry juice has the strongest research support among sleep foods. Multiple studies have found modest benefits:
- A study in the Journal of Medicinal Food found adults who drank tart cherry juice fell asleep faster and slept longer
- Research suggests the melatonin content plus anti-inflammatory compounds both contribute
- Typical dose in studies: 240ml (about one cup) twice daily
- Benefits appear after 2-4 weeks of regular consumption
The catch? Tart cherry juice is fairly high in sugar. If you're watching carbohydrate intake, whole tart cherries or supplements may be better options.
Timing Your Evening Meals
When and What to Eat
- Last big meal: 3+ hours before bed - Gives time for digestion to settle
- Light snack if hungry: 1-2 hours before bed - Small portion, easy to digest
- Avoid large portions late - Full stomach can cause discomfort and reflux
- Complex carbs can help - They increase tryptophan availability to the brain
- Protein with carbs - Provides tryptophan plus the insulin response that helps it cross to the brain
Good Pre-Sleep Snacks
- Small bowl of porridge with a few almonds
- Banana with a tablespoon of nut butter
- Small portion of turkey on wholegrain crackers
- Greek yoghurt with a handful of berries
- Warm milk with honey
Foods and Drinks to Avoid Before Bed
- Caffeine - Obvious, but its effects last 6+ hours. Cut off by early afternoon
- Alcohol - May help you fall asleep but fragments sleep later in the night
- Spicy foods - Can cause heartburn and raise body temperature
- High-fat meals - Take longer to digest, may cause discomfort
- Large amounts of fluid - Leads to night-time bathroom trips
- Chocolate - Contains caffeine and theobromine, both stimulants
Alcohol Is Not a Sleep Aid
While alcohol makes you drowsy initially, it disrupts REM sleep and causes fragmented sleep in the second half of the night. Even moderate drinking reduces sleep quality. If you're trying to improve sleep, reducing alcohol is one of the most effective changes you can make.
The Bigger Picture
Diet is one factor among many that affect sleep. Other important considerations:
- Consistent sleep schedule - Go to bed and wake at similar times daily
- Light exposure - Bright light in the morning, dim lights in the evening
- Screen time - Blue light from devices suppresses melatonin
- Room environment - Cool, dark, and quiet is optimal
- Exercise timing - Regular activity helps, but not too close to bedtime
- Stress management - Anxiety is a common sleep disruptor
No food can overcome poor sleep hygiene. But when the basics are in place, the right dietary choices can provide a meaningful boost.
The Bottom Line
Certain foods genuinely support better sleep - particularly tart cherries, kiwi fruit, fatty fish, and foods rich in tryptophan and magnesium. Timing matters too: eat your main meal several hours before bed, and if you need a snack, choose something combining complex carbs with protein. Equally important is what to avoid: caffeine, alcohol, and large heavy meals before bed all disrupt sleep. These dietary changes work best alongside good sleep hygiene - consistent schedules, appropriate light exposure, and a comfortable sleep environment.
References
- Howatson, G., et al. (2012). Effect of tart cherry juice on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909-916. doi:10.1007/s00394-011-0263-7
- Lin, H.H., et al. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 20(2), 169-174. PMID: 21669584
- St-Onge, M.P., et al. (2016). Effects of Diet on Sleep Quality. Advances in Nutrition, 7(5), 938-949. doi:10.3945/an.116.012336
- Peuhkuri, K., et al. (2012). Diet promotes sleep duration and quality. Nutrition Research, 32(5), 309-319. doi:10.1016/j.nutres.2012.03.009
