It’s well-established that sleep is essential to our physical and mental health. But despite its importance, a troubling percentage of people find themselves regularly deprived of quality sleep and are notably sleepy during the day.
Though there’s a wide range of causes and types of sleeping problems, expert consensus points to a handful of concrete steps that promote more restful sleep.
For many people, trying to implement all these strategies can be overwhelming. But remember that it’s not all-or-nothing; you can start with small changes and work your way up toward healthier sleep habits, also known as sleep hygiene.
Which Foods Can Help You Sleep?
Sleep affects every aspect of health. Fortunately, some foods and drinks contain compounds that help control parts of the sleep cycle, meaning that they may help a person both fall and stay asleep.
Sleep quality and duration can affect a wide array of conditions, including:
- obesity
- diabetes
- cardiovascular disease
- hypertension
However, getting enough sleep can be tricky. According to the Centers for Disease Control and Prevention (CDC), a third of adults in the United States report not getting a healthy amount of sleep.
Many chemicals, amino acids, enzymes, nutrients, and hormones work together to promote good sleep and regulate the sleep cycle. These include:
- tryptophan
- melatonin
- gamma-aminobutyric acid (GABA)
- calcium
- potassium
- magnesium
- pyridoxine
- L-ornithine
- serotonin
- histamine
- acetylcholine
- folate
- antioxidants
- vitamin D
- B vitamins
- zinc
- copper
Although lots of foods contain low levels of these sleep-promoting compounds, only some have high concentrations that could potentially affect a person’s sleep cycle.
Taking both traditional knowledge and scientific research into account, as well as nutritional profiles, here are the best foods and drinks for sleep:
Almonds
Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.
A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep.
Almonds are also a healthful evening snack, as they are high in good fats and low in sugar and saturated fats.
Warm milk
Warm milk is a common home remedy for sleeplessness. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.
However, the childhood association that many people have between a warm cup of milk and bedtime may be more effective than tryptophan or melatonin in promoting sleep. Like a cup of tea, having a warm cup of milk before bed can be a relaxing nightly ritual.
Low-fat milk is also a great snack because it is nutritious and low in calories. Each cup of 1-percent low-fat milk contains approximately:
- 7.99 grams (g) of protein
- 300 mg of calcium
- 499 international units (IU) of vitamin A
- 101 IU of vitamin D
- 101 calories
Kiwifruit
Some research has looked at the link between kiwi consumption and sleep. In one small study, people who ate two kiwifruits 1 hour before bedtime for 4 weeks experienced improved total sleep time and sleep efficiency and also took less time to fall asleep.
If kiwi is beneficial for sleep, this may be because the fruit contains many sleep-promoting compounds, including:
- melatonin
- anthocyanins
- flavonoids
- carotenoids
- potassium
- magnesium
- folate
- calcium
Chamomile tea
The herb chamomile is a traditional remedy for insomnia.
Researchers think that a flavonoid compound called apigenin is responsible for chamomile’s sleep-inducing properties.
Apigenin seems to activate GABA A receptors, a process that helps stimulate sleep.
Although research has found only weak evidence that chamomile may improve sleep quality, having a warm cup of tea can be a soothing ritual to help a person mentally prepare for bed.
Walnuts
Walnuts contain a few compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium. Each 100-g serving of walnuts also contains other nutrients that can help sleep, such as:
- 158 mg of magnesium
- 441 mg of potassium
- 98 micrograms (µg) of folate
- 98 mg of calcium
Walnuts are high in melatonin, but researchers have not yet proven a solid association between eating these nuts and improved sleep.
Tart cherries
Cherries are rich in four different sleep-regulating compounds: melatonin, tryptophan, potassium, and serotonin. Researchers speculate that antioxidants called polyphenols in tart cherries may also influence sleep regulation.
In a 2018 review on the health benefits of cherries, the authors found a positive correlation between improved sleep and cherry consumption.
The researchers also concluded that the anti-inflammatory properties of cherries might help reduce pain after strenuous exercise and improve cognitive function.
Tart cherries also make a good snack before bed because they are rich in fiber, vitamin C, and vitamin E.
Fatty fish
Fatty fish may help improve sleep because they are a good source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin. Serotonin is largely responsible for establishing a fixed sleeping and waking cycle.
Fatty fish are typically also high in a few other sleep-promoting nutrients. For example, a 3-oz fillet of wild Atlantic salmon contains:
- 416 mg of potassium
- 25 g of magnesium
- 170 mg of phosphorous
- 0.54 mg of zinc
- 2.7 µg of vitamin B-12
- 21 µg of folate
- 10 mg of calcium
In a 2014 study, participants who ate 300 g of Atlantic salmon three times a week for 6 months fell asleep more quickly and functioned better during the day than those who ate chicken, beef, or pork with the same nutritional value.
The researchers concluded that these benefits were primarily due to an increase in vitamin D levels, as well as possible improvements in heart-rate regulation due to the omega-3 content.
Barley grass powder
Barley grass powder is rich in several sleep-promoting compounds, including GABA, calcium, tryptophan, zinc, potassium, and magnesium.
According to a 2018 review, barley grass powder may promote sleep and help prevent a range of other conditions.
People can mix barley grass powder into smoothies, scrambled eggs, salad dressings, and soups. It is available in some food stores and online.
Lettuce
Lettuce and lettuce seed oil may help treat insomnia and promote a good night’s sleep. Some people claim that lettuce has a mild sedative-hypnotic effect.
Researchers believe that most of lettuce’s sedative effects are due to the plant’s n-butanol fraction, specifically in a compound called lactucin.
In a 2013 study, mice that received n-butanol fraction preparations experienced an increase in sleep duration and a decrease in sleep latency, or the time it takes to fall asleep.
In a 2017 study, researchers concluded that lettuce not only increased sleep duration in mice but that it also protected cells against inflammation and damage resulting from stress during sleep disturbances.
Other Natural Remedies
Aside from foods, other traditional or alternative remedies that can improve sleep include:
- valerian
- St. John’s wort
- passionflower tea
- kava
It is best to speak with a doctor before taking any new supplements to ensure that they will not interact with other medications or supplements or affect any existing medical conditions.
Some lifestyle choices can also help improve sleep and a person’s sleep cycle. These include:
Creating a Sleep-Inducing Bedroom
An essential tip to help fall asleep quickly and easily is to make your bedroom a place of comfort and relaxation. Though this might seem obvious, it’s often overlooked, contributing to difficulties getting to sleep and sleeping through the night.
In designing your sleep environment, focus maximizing comfort and minimizing distractions, including with these tips:
- Use a High-Performance Mattress and Pillow: The best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax. It also ensures, along with the best pillow, that your spine gets proper support to avoid aches and pains.
- Choose Quality Bedding: Your sheets and blankets play a major role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.
- Avoid Light Disruption: Excess light exposure can throw off your sleep and circadian rhythm. Blackout curtains over your windows or a sleep mask for over your eyes can block light and prevent it from interfering with your rest.
- Cultivate Peace and Quiet: Keeping noise to a minimum is an important part of building a sleep-positive bedroom. If you can’t eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop abrasive sounds from bothering you when you want to sleep.
- Find an Agreeable Temperature: You don’t want your bedroom temperature to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 degrees.
- Introduce Pleasant Aromas: A light scent that you find calming can help ease you into sleep. Essential oils with natural aromas, such as lavender can provide a soothing and fresh smell for your bedroom.
Optimizing Your Sleep Schedule
Taking control of your daily sleep schedule is a powerful step toward getting better sleep. To start harnessing your schedule for your benefit, try implementing these four strategies:
- Set a Fixed Wake-Up Time: It’s close to impossible for your body to get accustomed to a healthy sleep routine if you’re constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.
- Budget Time for Sleep: If you want to make sure that you’re getting the recommended amount of sleep each night, then you need to build that time into your schedule. Considering your fixed wake-up time, work backwards and identify a target bedtime. Whenever possible, give yourself extra time before bed to get ready for sleep.
- Be Careful With Naps: To sleep better at night, it’s important to use caution with naps. If you nap for too long or too late in the day, it can throw off your sleep schedule and make it harder to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes.
- Adjust Your Schedule Gradually: When you need to change your sleep schedule, it’s best to make adjustments little-by-little and over time with a maximum difference of 1-2 hours per night . This allows your body to get used to the changes so that following your new schedule is more sustainable.
Fostering Pro-Sleep Habits During the Day
Setting the table for high-quality sleep is an all-day affair. A handful of steps that you can take during the day can pave the way for better sleep at night.
- See the Light of Day: Our internal clocks are regulated by light exposure. Sunlight has the strongest effect, so try to take in daylight by getting outside or opening up windows or blinds to natural light. Getting a dose of daylight early in the day can help normalize your circadian rhythm. If natural light isn’t an option, you can talk with your doctor about using a light therapy box.
- Find Time to Move: Daily exercise has across-the-board benefits for health, and the changes it initiates in energy use and body temperature can promote solid sleep. Most experts advise against intense exercise close to bedtime because it may hinder your body’s ability to effectively settle down before sleep.
- Monitor Your Caffeine Intake: Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Some people are tempted to use the jolt of energy from caffeine to try to overcome daytime sleepiness, but that approach isn’t sustainable and can cause long-term sleep deprivation. To avoid this, keep an eye on your caffeine intake and avoid it later in the day when it can be a barrier to falling sleep.
- Be Mindful of Alcohol: Alcohol can induce drowsiness, so some people are keen on a nightcap before bed. Unfortunately, alcohol affects the brain in ways that can lower sleep quality, and for that reason, it’s best to avoid alcohol in the lead-up to bedtime.
- Don’t Eat Too Late: It can be harder to fall asleep if your body is still digesting a big dinner. To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimize especially fatty or spicy foods. If you need an evening snack, opt for something light and healthy.
- Don’t Smoke: Exposure to smoke, including secondhand smoke, has been associated with a range of sleeping problems including difficulty falling asleep and fragmented sleep.
- Reserve Your Bed for Sleep and Sex Only: If you have a comfortable bed, you may be tempted to hang out there while doing all kinds of activities, but this can actually cause problems at bedtime. You want a strong mental association between your bed and sleep, so try to keep activities in your bed limited strictly to sleep and sex.
Summary
Many foods contain nutrients, chemicals, and other compounds that help control the body’s sleep cycle.
Preliminary studies show that several types of nut, fruit, and seafood may improve sleep. People have used other foods and drinks for decades to treat insomnia and improve sleep.
Most potentially sleep-promoting foods are nutritious and unlikely to cause harm, so they should be safe for anyone without allergies to enjoy in moderation.
To get the potential benefits of some sleep-promoting foods, try eating them a few hours before bed to reduce the risk of indigestion and acid reflux.