10 Foods & Supplements to Help You Get a Great Night’s Sleep

I haven’t always been a great sleeper.

There were years when falling asleep felt impossible—hours spent tossing and turning that left me battling fatigue and brain fog the next day. It wasn’t until I made some key changes, like sticking to a regular sleep routine, avoiding screens before bed, exercising daily, and using melatonin, that I finally got back on track.

If you’re struggling with sleep, you might be tempted to jump straight to expensive sleep studies or medications that often come with their own set of side effects. But before you do, consider stacking the odds in your favor by incorporating certain foods and supplements into your routine. Research shows that they may help you fall asleep faster and stay asleep longer, all while supporting your overall health.

Of course, it’s always wise to check with your doctor before making significant changes. But don’t expect any one food to work miracles. The real magic happens when you reshape your diet to include the vitamins and minerals that regulate sleep.

With a little patience, you could be sleeping better before you know it!

Almonds, the sleep-enhancing snack you need

Almonds are not only a nutritious snack but also a secret weapon for better sleep. Packed with magnesium, which supports muscle relaxation and nerve function, almonds can help you wind down. Magnesium is particularly crucial for combating insomnia, as it regulates neurotransmitters involved in the sleep cycle. Just a handful before bed might make it easier to drift off and stay asleep through the night. Plus, their protein content helps maintain stable blood sugar levels, preventing nighttime disruptions.

Chamomile tea, the bedtime staple

There’s a reason chamomile tea is a classic nighttime drink. It contains an antioxidant called apigenin, which binds to receptors in your brain to help reduce anxiety and promote relaxation. This mild sedative effect makes chamomile a great alternative to stronger sleep aids. Sip a warm cup about 30 minutes before bed to set the tone for restful sleep. The act of drinking something warm can also be soothing, creating a calming bedtime ritual.

Tart cherry juice, nature’s melatonin booster

Tart cherries are one of the few natural sources of melatonin, the hormone that regulates your sleep-wake cycle. Drinking tart cherry juice in the evening has been shown to improve both sleep quality and duration. It’s a delicious way to signal to your body that it’s time for bed. Plus, tart cherries are rich in antioxidants, which combat oxidative stress—a factor that can interfere with sleep. Try a small glass after dinner to wind down naturally.

Turkey, the surprising dinner solution

Ever feel sleepy after Thanksgiving dinner? That’s thanks to the tryptophan in turkey. This amino acid helps your body produce serotonin, a precursor to melatonin. Including a small serving of turkey in the evening could help you relax and ease into sleep. Combine it with complex carbohydrates, like sweet potatoes, to further boost serotonin production for a double dose of drowsy-making goodness.

Magnesium supplements, why they’re a game-changer

If your magnesium levels are low, it could be interfering with your sleep. Magnesium supplements are widely recognized for their calming effects, helping to reduce muscle tension and lower cortisol levels, the stress hormone that can keep you awake. Look for magnesium glycinate or citrate for optimal absorption, and consider taking it about an hour before bed. Many people report deeper, more restorative sleep with regular magnesium supplementation.

Bananas, the potassium-packed bedtime snack

Bananas are rich in potassium and magnesium, two minerals that work together to relax your muscles and calm your nerves. Their natural sugars also encourage the production of serotonin, the feel-good chemical that plays a role in sleep. A banana before bed is an easy, healthy way to encourage sleep, and it pairs wonderfully with a spoonful of almond butter for added staying power throughout the night.

Valerian root, the herbal sedative

Valerian root is a popular herbal remedy for insomnia. Known for its sedative effects, it works by increasing GABA (gamma-aminobutyric acid) levels in the brain, which helps reduce anxiety and promote sleep. GABA is a neurotransmitter that slows down brain activity, helping you feel calm and ready for bed. It’s available in tea, capsules, or tincture form, giving you flexible options to incorporate it into your routine. Start with a small dose, as valerian can be potent for some people.

Kiwi, the unexpected sleep hero

Kiwis might not be the first food you think of for sleep, but they should be. High in antioxidants and serotonin, studies show that eating two kiwis an hour before bed significantly improves sleep quality. Antioxidants like vitamin C and E in kiwis help repair oxidative damage and regulate neurotransmitters, both of which can enhance sleep. They’re also easy to prepare—just slice them up and enjoy their tangy sweetness before bedtime.

Omega-3s, the sleep-enhancing fats

Omega-3 fatty acids, found in fish oil or fatty fish like salmon, are linked to improved sleep quality. They help regulate serotonin levels and reduce inflammation, both of which contribute to a restful night. Omega-3s also play a role in brain health, indirectly supporting relaxation and a healthy sleep cycle. Consider adding a fish oil supplement or enjoying salmon for dinner a few times a week to reap the benefits.

Lavender oil, your aromatic ally

While not a food or supplement, lavender oil deserves a spot on this list for its ability to improve sleep quality through aromatherapy. Lavender’s scent has a calming effect on the nervous system, lowering heart rate and blood pressure to prepare your body for sleep. A few drops on your pillow, in a diffuser, or even in a warm bath can help create a tranquil bedtime atmosphere. For some, the simple act of inhaling lavender can reduce stress and promote deeper, more restorative sleep.

By incorporating these sleep-friendly foods and supplements into your daily routine, you might find yourself dozing off faster, sleeping deeper, and waking up more refreshed. Sweet dreams!