Top 10 Foods That Help You Sleep

Updated by Carol Neshevich on March 12, 2018

Having trouble sleeping? Tossing and turning for hours on end? You may want to look more closely at what you’re eating. Here are 10 foods that can help turn those brutal, restless nights into wonderful, rejuvenating sleeps.

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Cherries

Cherries – especially tart ones – are a natural source of melatonin, a hormone that helps regulate sleep cycles. In fact, a <a href="http://journals.lww.com/americantherapeutics/Abstract/publishahead/Pilot_Study_of_the_Tart_Cherry_Juice_for_the.98718.aspx" rel="noopener" target="_blank">recent study</a> showed that drinking two glasses of tart cherry juice a day could help you sleep nearly 90 minutes longer each night. So whether it’s munching on sour cherries or sipping a glass of cherry juice, this tasty fruit could be one way to help end those restless nights.
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Kale

You’ve undoubtedly heard about the many health benefits of kale, but did you know it can also improve your sleep? This leafy green contains a high calcium content, and research has shown that having too little calcium in your diet could lead to sleep troubles. Calcium also aids in the body’s production of melatonin, so if you’re feeling sleep-deprived, bring on the kale.
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Whole Grains

Many whole grains are rich in tryptophan, an amino acid that your body needs to produce melatonin, which in turn helps maintain a steady sleep cycle. Whole grains like bulgur and barley are also rich in magnesium, of which too little in your diet can lead to troubled sleep.
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Bananas

Bananas contain high amounts of potassium and magnesium, both of which are natural muscle relaxants. Eating a banana before bed can help put you in a calm state that will have you snoozing in no time.
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Almonds

Almonds are rich in both tryptophan and magnesium, so snacking on these regularly can result in more restful nights. Plus, their high protein content helps maintain blood sugar levels during sleep, which can lead to a more solid, uninterrupted slumber.
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Lettuce

Did you know that several types of lettuce contain something called lactucarium, which acts as a natural sedative? Try a leafy green salad with dinner – it just might be exactly what you need for a great night’s sleep.
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Shrimp

Shrimp lovers will be pleased to hear that these tasty crustaceans are loaded with tryptophan, which means that including a healthy dose of them in your diet can lead to more peaceful nights.
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Yogurt

The high calcium content in yogurt can aid in the body’s production of melatonin, and studies have shown that a calcium deficiency can lead to poor sleep habits. Yogurt also contains tryptophan, making it an especially effective food for sleeping blissfully through the night.
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Chickpeas

Chickpeas have a high amount of vitamin B6, an essential vitamin used in the body’s production of melatonin. So if you’re suffering from insomnia, try digging into some hummus for lunch or grab a falafel pita for dinner, and you’ll be dozing off in no time.
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Chamomile Tea

If your throat is dry and irritated during allergy season, a mug of hot tea can be really soothing. Caffeine-free chamomile is a great choice before bed.
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