Top 5 Foods for Better Sleep
Natural foods to help you sleep more soundly
Tart Cherries
Natural source of melatonin
Tart cherries and tart cherry juice are one of the few natural food sources of melatonin, the hormone that regulates sleep. Studies show that drinking tart cherry juice can increase sleep time and quality. Try drinking a small glass about an hour before bedtime.
Fatty Fish
Omega-3s and vitamin D regulate sleep
Salmon, tuna, and mackerel contain omega-3 fatty acids and vitamin D, both of which help regulate serotonin, a neurotransmitter important for sleep. Eating fatty fish regularly may help you fall asleep faster and sleep more deeply.
Nuts
Contain magnesium and melatonin
Walnuts, almonds, and pistachios contain melatonin and magnesium, both of which promote sleep. Magnesium helps reduce the stress hormone cortisol, which can interfere with sleep. A small handful of nuts as an evening snack can support better sleep quality.
Kiwi
Serotonin and antioxidants improve sleep
Kiwis are rich in serotonin and antioxidants that may help improve sleep onset and duration. Studies show that eating two kiwis one hour before bed can help you fall asleep faster and sleep longer. They're also a low-calorie snack option before bed.
Chamomile Tea
Contains apigenin that promotes relaxation
Chamomile tea contains apigenin, an antioxidant that binds to certain receptors in the brain and promotes sleepiness and reduces insomnia. Drinking a warm cup of chamomile tea 30-60 minutes before bed can help signal your body that it's time to wind down.
Disclaimer: Persistent sleep problems should be evaluated by a healthcare professional. These foods support but don't replace good sleep hygiene.