My wife worries a lot but she tries to eat healthy.

She worries about the environment but she eats turkey.

She worries about water but she eats salmon.

She worries about energy but she eats eggs.

She worries about the homeless but she eat avocados.

She has sleep issues and she has taken meds for it.

She sleeps in a dark cool room with an orthopaedic mattress but she gets up a lot to pee.

She drinks lots of water throughout the day but not a drop after 6 p.m

5 Big Words

Both diet and sleep are complex, which means there’s no silver bullet or single food that’s guaranteed to help with sleep.

There are some foods that may make it easier to get a great night’s sleep.

Let’s find out what the experts say …

#1 Melatonin

Melatonin is a hormone that regulates sleep onset and your circadian rhythm (i.e., the sleep/wake cycle)

#2 Typtophan

Tryptophan is an amino acid found in certain foods. It is metabolized into the sleep-promoting hormone called melatonin and serotonin. Serotonin is a neurotransmitter that’s also important for sleep.

#3 Magnesium

Magnesium is a mineral that helps relax the muscles and modulates melatonin in the body.

#4 Seratonin

Seratonin is a neurotransmitter and hormone that acts as a chemical messenger, regulating mood, digestion, body temperatures and sleep.

It is known as the “feel good” chemical.

#5 Carbohydrates

Carbohydrates can assist the brain to metabolize tryptophan, which is then converted into serotonin and melatonin.

Melatonin Foods

Melatonin is a hormone produced by the pineal gland. It plays an important role in regulating sleep and circadian rhythm .  Since people tend to make less melatonin with age, consuming foods with melatonin may help increase levels, thus aiding in sleep. 

Tart Cherries

As the name indicates, tart cherries have a distinct flavor from sweet cherries. Sometimes called sour cherries, these include cultivars like Richmond, Montmorency, and English morello. These cherries may be sold whole or as a tart cherry juice.

Several studies have found sleep benefits for people who drink tart cherry juice.

In one study, people with a diagnosed history of insomnia who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.

These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep. Tart cherries may also have an antioxidant effect that’s conducive to sleep.

Nuts

Nuts like almonds, walnuts  pistachios, and cashews are often considered to be a good food for sleep. Though the exact amounts can vary, nuts contain melatonin and omega-3’s as well as minerals like magnesium and zinc, which together can help people sleep better. 

In a clinical trial using supplements, it was found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia sleep longer and more deeply.

Eggs

In addition to plant-based foods, certain foods derived from animals also contain some melatonin. Eggs are one good example. They contain 1.54 ng/g of melatonin. Some research even suggests they boast more of this sleep-inducing hormone than other animal sources like meat.

Milk

A warm glass of milk at night has long been a natural remedy for a good night’s sleep. It turns out that there’s real science to support milk as a sleep aid.  

Milk contains melatonin. However, the time of milking significantly affects the amount. For example, one study found that milk harvested during the night (known as night milk) possessed nearly 10 times more melatonin than daytime milk.

In another study in mice, night milk appeared to have sedative, anxiety-reducing, and sleep-promoting effects. Researchers even noted that night milk had a similar impact to diazepam, a type of medication that produces sedation and relieves anxiety.

Tryptophan Foods

Tryptophan is an amino acid that’s important for many bodily processes, and it plays a major role in sleep.

The body converts tryptophan to melatonin, the sleep-promoting hormone) as well as serotonin, a neurotransmitter that affects sleep, mood, and pain.

Since tryptophan is an essential amino acid, the body can’t make tryptophan on its own. People must rely on food to produce it. 

Fatty Fish

A research study found that fatty fish may be a good food for better sleep.  

After months of study, it was found that people who ate salmon three times per week, had better overall sleep, as well as improved daytime functioning.

Researchers believe that fatty fish may help sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body’s release and regulation of serotonin.

This study focused particularly on fish consumption during winter and darker months, when vitamin D levels tend to be lower.

Turkey

Every 100 grams of turkey contains about a quarter of a gram of tryptophan.

However, eating tryptophan-rich turkey alone isn’t likely to make you super sleepy.

But pairing tryptophan with carbohydrates, which help tryptophan cross the blood-brain barrier where it can increase serotonin levels, is what triggers the drowsy feeling.

Chicken

Turkey isn’t the only type of poultry rich in tryptophan.

This amino acid is also abundant in chicken.

One roasted chicken leg contains 697 milligram or 249% of the reference daily intake (RDI).

One study even found that the body could better absorb the tryptophan in chicken compared to other food sources.

Cheese

Some research shows a strong link between dairy products like cheese and sleep quality.

The sleep-promoting effects are largely related to the high amount of tryptophan in cheese.

For instance, cottage cheese, low fat ricotta, and mozzarella are among the top cheeses for tryptophan, containing 59%, 56%, and 56% RDI, respectively.

In addition, dairy cheeses are a good source of serotonin, calcium (which helps the brain convert tryptophan to melatonin), and selenium (which has antioxidant properties that can improve sleep). 

Soybeans and Tofu

Soy-based foods, including tofu, are also solid sources of tryptophan.

One cup of firm tofu contains 593 milligram of tryptophan, translating to 212% RDI.

In addition to tryptophan, soy beans contain a type of phytoestrogen called isoflavones.

It’s thought that these plant-based compounds mimic human estrogen, which helps regulate sleep duration and quality.  

Soy beans also contain the non-essential, non-protein amino acid L-ornithine.

One study found that L-ornithine could reduce stress and improve sleep quality in people with fatigue.

Foods High in Magnesium

Magnesium can promote sleep in two main ways:

It acts as a muscle relaxant by binding to gamma-aminobutyric acid (GABA) receptors (i.e., neurotransmitters known to improve sleep),

and it regulates melatonin, affecting sleep-wake cycles.

Bananas

While bananas are best known for their potassium content, they also offer a moderate amount of magnesium.

One cup of sliced banana has up to 10% of the daily value (DV) for magnesium.

Bananas also contain carbohydrates, which may impact sleep.

Some research suggests that consuming a high quantity of carbohydrates helps the brain metabolize tryptophan, which is then converted into serotonin and melatonin.

However, the type of carbohydrate is key.

For example, foods that are high in refined carbohydrates and processed sugar are known to disrupt sleep. 

Pumpkin Seeds

Though studies are limited, pumpkin seeds may hold promise as a sleep-promoting food thanks to their rich magnesium content.

Just a handful (one ounce) of pumpkin seeds provides 37% DV for magnesium.

Plus, pumpkin seeds are a significant source of tryptophan as well as other fatty acids, antioxidants, and phytochemicals that support overall health, which is vital for good sleep.  

Oats

When it comes to sleep-promoting foods, oats come with a wide range of benefits.

They’re great sources of both magnesium and tryptophan.

One cup of uncooked oats serves 66% DV of magnesium and 130% RDI for tryptophan.

Whole grains like oats also contain butyric acid, which helps the body make GABA, a neurotransmitter that calms the central nervous system and supports sleep.

Additionally, the complex carbohydrates in oats increase serotonin levels, while lowering cortisol, a stress hormone that can impede sleep.

Spinach

Spinach is packed with a number of nutrients that can influence sleep.

Just one cup of boiled spinach contains 37% DV of magnesium and 26% RDI for tryptophan.

Leafy greens like spinach are also rich in other micronutrients that can help sleep including

• Fiber: linked to deeper, more restorative sleep
• Lutein and zeaxanthin: pigments found in plants that can filter blue light, which is believed to interfere with the body’s ability to produce melatonin
• Lycopene and beta carotene: antioxidants that are associated with better sleep.

Other Sleep Producing Foods

These foods have a calming influence on the body or influence on hormone production.

Kiwi

The kiwi or kiwifruit is a small, oval-shaped fruit popularly associated with New Zealand even though it’s grown in numerous countries.

There are both green and gold varieties, but green kiwis are produced in greater numbers.

Kiwifruit possesses numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate.

Some research has found that eating kiwi can improve sleep.

In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.

It’s not known for sure why kiwis may help with sleep,

but researchers believe that it could relate to their antioxidant properties suppressing inflammatory markers,

and their ability to address folate deficiencies, and/or a high concentration of serotonin.

Rice

Studies of carbohydrate intake and sleep have had mixed results overall.

Some evidence connects rice consumption with improved sleep.

A study of adults in Japan found that those who regularly ate rice reported better sleep than those who ate more bread or noodles.

At the same time, sugary beverages and sweets have been tied to worse sleep,

so it appears that not all carbohydrates and high glycemic index foods are created equal.  

Additional research is necessary to fully identify the sleep-related effects of different carbohydrates.

The impact of carbohydrates on sleep may be influenced by what is consumed with them.

A combination of a moderate amount of protein that has tryptophan, a sleep-promoting amino acid, and carbohydrates

may make it easier for the tryptophan to reach the brain.

Chamomile Tea

A cup of herbal tea before bedtime might be a safe and effective sleep aid.

Studies have found that chamomile tea can significantly improve sleep quality and generalized anxiety .

Other research suggests that chamomile can reduce sleep-related problems in menopausal people .

Apigenin, a flavonoid found in chamomile tea,

is thought to be the compound that produces the sleepy effect.

Apigenin has both anxiolytic and sedative properties,

so it can act on the central nervous system,

helping to reduce anxiety and promote relaxation.

Foods to Avoid Before Bed

While certain foods can help a person drift off to dreamland, others can have the opposite effect.

• Spicy foods. Not only can spicy foods sabotage shuteye by triggering heartburn, indigestion, and acid reflux, but they can also raise body temperature, which is associated with poorer sleep quality.
• Fatty foods. Saturated fats are linked to less slow-wave, restorative sleep. In fact, consuming foods high in fat is linked to a greater risk of sleep disorders.  
• High-sugar foods. People that consume a lot of sugary foods tend to sleep fewer hours, awaken more often through the night, and experience lighter, less restorative sleep.
• Acidic foods: Eating citrus, tomatoes, and other acidic foods before bed can cause an increase in stomach acid and digestive enzymes that can lead to acid reflux, irritation, and discomfort.
• Caffeinated food and drinks: Caffeine is a stimulant that can disrupt sleep. One study found that consuming caffeine even six hours before bedtime still impacted sleep quality.
• Alcohol: While having an alcoholic drink before bed might help someone relax and fall asleep quicker, it can lead to disrupted sleep. This negative effect likely explains why people with alcohol abuse and dependence are more likely to experience chronic sleep issues .

Take Away Thoughts

Some foods contain a complex combination of vitamins, minerals and other micronutrients that work together synergistically, offering a wider range of benefits for the body, including better sleep.

Foods that contain fiber are associated with deeper and more restorative sleep.

Foods that contain phytochemicals and antioxidants, not only help prevent disease, but support better sleep patterns.

Always consult with your healthcare team when considering supplements to fill a nutrient gap.

And remember, some foods are thought to help with sleep, but really don’t, like alcohol.

Even though alcohol has sedative effects and might put you to sleep, alcohol can shorten the duration of REM sleep,causing you to wake up earlier or often, throughout the night.

There is no single food that is guaranteed to induce shuteye.

The best foods for sleep are whole foods and plant-based foods that contain sleep promoting nutrients like melatonin, tryptophan, magnesium, and some carbohydrates.

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