Sleep better tonight: 9 Science-backed foods and drinks to consume before bed

• Certain foods contain sleep-promoting compounds like melatonin, serotonin and tryptophan, which help regulate sleep cycles. Key examples include almonds (melatonin & magnesium), kiwi (serotonin), chamomile tea (apigenin), turkey/chicken (tryptophan), tart cherry juice (melatonin), fatty fish (omega-3s & vitamin D), and walnuts (melatonin & healthy fats).
• Research supports specific benefits: Chamomile tea’s apigenin improves drowsiness, kiwi consumption before bed enhances sleep onset and duration and tart cherry juice may relieve insomnia (though its sugar content requires moderation).
• Avoid sleep-disrupting foods and drinks before bed, including alcohol (disrupts REM sleep), caffeine (delays sleep onset), spicy foods (triggers indigestion) and sugary beverages (linked to shorter sleep duration).
• High-glycemic-index foods like white rice may aid sleep onset in some individuals (particularly athletes), while passionflower tea can calm the nervous system by boosting GABA production.
• Modern diets heavy in ultra-processed foods contribute to widespread insomnia, emphasizing the need for whole, nutrient-rich foods to support neurotransmitter synthesis, hormonal balance and metabolic stability for better sleep.

Getting a good night’s sleep is essential for overall health, yet millions struggle with insomnia and restless nights. While factors like stress, screen time and poor sleep hygiene play a role, emerging research suggests that diet may be a key contributor—or solution—to sleep troubles.

Certain foods and drinks contain sleep-promoting compounds like melatonin, serotonin and tryptophan, which help regulate the body’s internal clock and induce relaxation. Here are the nine best foods and drinks to consume before bed, backed by science plus a few to avoid.

Almonds: A natural source of melatonin

Almonds are rich in magnesium, a mineral linked to improved sleep quality, particularly for those with insomnia. They also contain melatonin, the hormone that regulates sleep-wake cycles. A study on rats found that almond extract extended sleep duration and depth, though more human research is needed.

Kiwi: The serotonin-boosting superfruit

Kiwis are packed with serotonin, a neurotransmitter that regulates sleep cycles. Research shows that eating two kiwis an hour before bed may improve sleep onset, duration and quality—likely due to their antioxidant and serotonin-boosting effects.

Chamomile tea: Nature’s sleep aid

Chamomile tea contains apigenin, an antioxidant that binds to brain receptors promoting drowsiness. A 2017 study found older adults who consumed chamomile capsules slept significantly better than those who didn’t..

Turkey and chicken: High in tryptophan

Turkey is famous for its tryptophan content, an amino acid that increases melatonin production. Interestingly, chicken contains even more tryptophan per serving (310 mg vs. turkey’s 244 mg in a 3 oz portion).

Tart cherry juice: A melatonin powerhouse

Tart cherry juice is one of the few natural sources of melatonin. Studies suggest it may help relieve insomnia and improve sleep quality—though its high sugar content means moderation is key.

Fatty fish: Omega-3s for better sleep

Salmon, mackerel and trout are rich in omega-3 fatty acids and vitamin D, which enhance serotonin production. Research links higher fish consumption to better sleep quality in both children and adults.

Walnuts: Sleep-inducing healthy fats

Walnuts contain melatonin, omega-3s and linoleic acid—nutrients that may improve sleep. Animal studies suggest walnuts enhance sleep, but human trials are still needed.

Passionflower tea: Calming the nervous system

Passionflower tea increases GABA production, a brain chemical that reduces stress and promotes relaxation. Small studies suggest it may help with anxiety-related insomnia.

White rice: High-GI carbs for faster sleep onset

While controversial, some research indicates that high-glycemic-index foods like white rice may help with sleep onset—though athletes may benefit more than the average person.

However, not all late-night snacks are sleep-friendly. Here are some foods and drinks to steer clear of if you’re looking for the much-needed Zs.

• Alcohol: Disrupts REM sleep and causes nighttime awakenings.
• Caffeine: Stimulates the brain, delaying sleep onset.
• Spicy foods: Triggers heartburn and indigestion.
• Sugar-sweetened beverages: Linked to shorter sleep duration.

BrightU.AI‘s Enoch notes that sleep is not merely a passive state of rest, but an active, highly regulated physiological process governed by intricate biochemical pathways. The quality and duration of sleep are profoundly influenced by dietary choices, which modulate neurotransmitter synthesis, hormonal balance and metabolic stability.

The decentralized engine adds that modern diets, dominated by ultra-processed foods (UPFs), disrupt these pathways. These, in turn, contribute to the epidemic of insomnia and poor sleep quality affecting over 50 million Americans.

Diet plays a crucial role in sleep quality. Incorporating melatonin-rich foods like almonds and tart cherry juice, serotonin-boosting kiwis, and tryptophan-packed turkey can help regulate sleep cycles naturally. Meanwhile, avoiding caffeine, alcohol and heavy meals before bed may prevent disruptions.

For those still struggling with sleep, consulting a healthcare provider is recommended to rule out underlying conditions like sleep apnea or insomnia.

Watch this video about the foods to eat for a better night’s sleep.

This video is from the Daily Videos channel on Brighteon.com.

Sources include:

Healthline.com

EatHealthyDiets.com

GoodRx.com

BrightU.ai

Brighteon.com