BY THE OPTIMIST DAILY EDITORIAL TEAM
If sleep is the unsung hero of your wellness routine, you’re not alone in overlooking it. According to the CDC, about one in three U.S. adults report not getting enough rest on a regular basis. And while we often focus on kale salads, workouts, and green juices, many of us forget that consistent, quality sleep is just as essential for our health and sometimes even harder to come by.
There are lots of ways to build better sleep hygiene habits, like reducing screen time and keeping a consistent bedtime, but did you know that what you eat before bed can also make a big difference? Certain foods contain nutrients and compounds that support your body’s natural rhythms, helping you fall asleep more easily and stay that way longer.
Here are six sleep-friendly foods, backed by research, that can help support more restorative rest.
1. Walnuts: the crunchy sleep enhancer
Walnuts might be a surprising bedtime snack, but they pack a serious sleep-supporting punch. A new study found that healthy young adults who ate about 1.5 ounces of walnuts with dinner experienced better overall sleep quality and even felt less daytime sleepiness.
Why? Walnuts contain tryptophan, an amino acid your body uses to make melatonin, the hormone that regulates your sleep-wake cycle. Even better, they also contain magnesium and B vitamins, both of which are known to support relaxation and nervous system function.
2. Tart cherries: small fruit, big melatonin boost
Tart cherries, and particularly tart cherry juice, have made waves in the sleep world, and for good reason. They are one of the best natural sources of melatonin, and studies suggest that consuming tart cherry juice may help increase sleep duration and improve overall sleep quality.
You can sip a small glass an hour or two before bed, or try dried or frozen tart cherries stirred into yogurt, oatmeal, or smoothies. Bonus: They may also support muscle recovery, making them a win-win for active folks.
3. Kiwi: the sweet fruit with calming compounds
This fuzzy fruit may be small, but it’s mighty when it comes to sleep. Kiwis are a natural source of serotonin, a brain chemical that helps regulate your sleep cycle and promote calm. They’re also rich in folate, and low folate levels have been linked to sleep disturbances like insomnia and restless leg syndrome.
In one study, people who ate two kiwis an hour before bed fell asleep faster, slept longer, and woke up less during the night. For an extra fiber boost, try eating the skin; it’s edible and nutritious!
4. Warm milk: a classic with real science behind it
Drinking a warm glass of milk before bed isn’t just an old-school remedy. It’s actually grounded in biology. Milk contains tryptophan, which the body converts into serotonin and then into melatonin. It’s also a source of magnesium, which helps your muscles relax and eases the nervous system into rest mode.
While the temperature itself isn’t scientifically proven to aid sleep, the comfort factor of a warm drink may help signal to your body that it’s time to wind down. For added flavor, try a sprinkle of cinnamon or a dash of vanilla.
5. Seaweed: a surprising ally for better rest
Seaweed might not be on your nighttime snack radar, but it deserves a spot. Rich in iodine, seaweed helps regulate thyroid function, which in turn supports energy and metabolism balance, two factors that influence your sleep-wake cycle. It also contains magnesium, the sleep-friendly mineral that promotes calm and muscle relaxation.
Snack on roasted seaweed sheets or add a little wakame to miso soup. For a simple, sleep-boosting snack, wrap slices of avocado (another magnesium-rich food) in seaweed for a nourishing bite that supports sleep and satiety.
6. Pumpkin seeds: small seeds with serious sleep power
Pumpkin seeds are a nutritional powerhouse, especially when it comes to winding down. Just one ounce gives you nearly 150 milligrams of magnesium, which is a major win, considering most people don’t get enough of this mineral. They’re also a source of tryptophan, helping your body produce more of the calming sleep hormone melatonin.
Enjoy them roasted with a dash of sea salt, sprinkled over yogurt, or added to a homemade trail mix. Pair them with a calming herbal tea, like chamomile or lemon balm, for the ultimate bedtime combo.
Sleep better, one bite at a time
Your evening routine doesn’t have to stop at turning off your phone or dimming the lights. Incorporating sleep-supportive foods into your diet can help cue your body for rest, naturally. From the melatonin in tart cherries to the magnesium in pumpkin seeds, these options offer gentle ways to encourage deeper, more restful sleep.
Of course, these foods work best alongside a strong foundation of sleep hygiene: a consistent bedtime, limited caffeine, calming rituals, and reduced screen exposure. And if you’re still tossing and turning after trying it all, it may be worth speaking with a healthcare provider to explore potential underlying issues.
For now, though, don’t underestimate the power of a smart snack to help you catch some solid Zzzs.
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