13 Foods for Sleep That Help You Drift Off Faster and Wake Up Happy
How many times did you check the clock last night? If falling asleep feels like a nightly battle, your plate might be part of the answer. Some foods for sleep contain melatonin, magnesium, tryptophan or slow carbs that help your body relax. None of them is magic, but paired with a calm routine they can make bedtime easier. Here are simple snacks and meals worth trying tonight..
The Perfect Tray of Foods for Sleep
Picture this: the lights are low, a warm cup of chamomile tea is steaming and a little bowl of cherries, kiwi and almonds sits next to you. This bedtime tray brings together some of the best foods for sleep in one calm ritual. Chamomile has been used to relax for centuries, and the snacks are light enough not to keep you up. Would you try a bedtime tray like this tonight?
You will need: 1 chamomile tea bag or 1 tbsp dried chamomile flowers, 1 cup hot water, 1 tsp honey, a small handful of cherries, 1 kiwi, 10 almonds.
How to make it: Pour hot, not boiling, water over the chamomile and steep 5 minutes, covered so the aroma stays in. Strain and stir in the honey. Halve the kiwi and scoop it with a spoon. Put the cherries and almonds in small bowls. Turn off screens, sip slowly and enjoy your snack about an hour before bed.
Tart Cherry Sleepy Drink: One of the Top Foods for Sleep
Tart cherries are one of the few natural foods that contain melatonin, the hormone that tells your body it is time to sleep. Small studies found that tart cherry juice helped some adults sleep longer. Mix it with sparkling water and a little lime and it feels like a fancy evening mocktail. Quick poll: what is your nighttime drink? A) tea, B) warm milk, C) water, or D) something sweet?
You will need: Half a cup unsweetened tart cherry juice, half a cup sparkling water, a squeeze of lime, a few fresh or frozen cherries, ice, a sprig of mint.
How to make it: Fill a glass with ice and a few cherries. Pour in the tart cherry juice. Top with sparkling water and stir gently. Add a squeeze of lime and a mint sprig. Sip it about an hour before bed instead of a sugary soda.
Foods for Sleep: Kiwi Before Bed
This one surprises people. In a small study, adults who ate two kiwis an hour before bed fell asleep faster and slept longer. Kiwis are rich in vitamin C, fiber and serotonin. They are sweet, tangy and take zero cooking. Just cut them in half and scoop with a spoon. Have you ever eaten the fuzzy skin, or does that sound wild to you?
You will need: 2 ripe kiwis, 2 tbsp plain yogurt, a drizzle of honey, a few chopped pistachios.
How to make it: Wash the kiwis and cut each one in half. Scoop out the flesh with a spoon, or slice into rounds. Put them in a small bowl. Add a spoon of yogurt, a thin drizzle of honey and a few nuts on top. Eat slowly as part of your wind down routine.
Warm Honey Vanilla Milk
There is a reason grandmothers swear by warm milk. Milk contains tryptophan, an amino acid your body uses to make serotonin and melatonin, and the warm cup itself is a calming ritual. A little honey and vanilla make it taste like a hug. It is simple, cheap and comforting. Did someone make you warm milk when you were little?
You will need: 1 cup milk or oat milk, 1 tsp honey, a quarter tsp vanilla, a pinch of cinnamon, a pinch of nutmeg.
How to make it: Pour the milk into a small pot and warm over medium low heat until steaming, about 4 minutes. Do not let it boil. Take it off the heat and stir in the honey, vanilla and cinnamon. Pour into your favorite mug and dust with nutmeg.
Honey Roasted Almonds
Almonds are full of magnesium, a mineral that helps your muscles and nerves relax. A small handful in the evening is a smart, crunchy snack that will not leave you feeling heavy. Roasting them with a touch of honey and salt makes them hard to stop eating, so portion them out first. Are you a salty snacker or a sweet snacker at night?
You will need: 2 cups raw almonds, 1 tbsp honey, 1 tsp olive oil, half a tsp cinnamon, a pinch of sea salt.
How to make it: Heat the oven to 325F. Warm the honey and oil together and toss with the almonds and cinnamon. Spread on a lined tray. Roast 12 to 15 minutes, stirring halfway. Sprinkle with sea salt while warm. Cool fully and store in a jar.
Cozy Banana Oatmeal
Oatmeal is not only for breakfast. A small warm bowl at night gives you slow carbs that can help tryptophan reach your brain, and oats contain a little natural melatonin too. Bananas add magnesium and potassium. Think of it as a bedtime snack that feels like a warm blanket. Would you eat oatmeal at night, or is it strictly a morning thing for you?
You will need: Half a cup rolled oats, 1 cup milk, half a banana, 1 tsp maple syrup, a pinch of cinnamon, a few strawberries, chopped nuts.
How to make it: Simmer the oats and milk in a small pot for 5 minutes, stirring often. Mash a few banana slices into the oats. Stir in the maple syrup and cinnamon. Pour into a bowl and top with the rest of the banana, strawberries and nuts.
Turkey Lettuce and Tomato Sandwich
Ever feel sleepy after a big turkey dinner? Turkey is a well known source of tryptophan. A light turkey sandwich on whole grain bread is a good early dinner for nights when you want to wind down. Keep it simple and fresh with crunchy lettuce and tomato. Quick poll: your sandwich must have A) mayo, B) mustard, C) avocado, or D) cheese?
You will need: 2 slices whole grain bread, 3 oz sliced turkey breast, 2 lettuce leaves, 2 tomato slices, thin cucumber slices, 1 tbsp mustard or mayo, salt, pepper.
How to make it: Toast the bread lightly if you like. Spread mustard or mayo on one slice. Layer lettuce, turkey, tomato and cucumber. Season the tomato with a pinch of salt and pepper. Top with the second slice, press gently and cut in half.
Foods for Sleep: Salmon Rice Bowl
Fatty fish like salmon give you vitamin D and omega 3 fats, and one study found that people who ate salmon a few times a week slept better. Pair it with rice, a carb that may help you fall asleep faster when eaten a few hours before bed. This bowl is an easy, calming dinner. Do you like your salmon cooked or raw, like sushi?
You will need: 1 salmon fillet, 1 cup cooked jasmine rice, 1 tbsp soy sauce, 1 tsp honey, 1 tsp sesame oil, half a cucumber, 1 green onion, sesame seeds.
How to make it: Mix the soy sauce, honey and sesame oil. Brush half over the salmon. Bake at 400F for 12 minutes or pan sear 4 minutes per side. Spoon rice into a bowl. Add sliced salmon, cucumber and green onion. Drizzle the rest of the sauce and sprinkle sesame seeds.
Toasted Pumpkin Seeds
Pumpkin seeds are tiny but mighty. They are one of the richest food sources of magnesium and also contain tryptophan and zinc. Toasted with a little salt, they make a crunchy snack that is much better for bedtime than chips. Sprinkle them on yogurt or soup too. Do you save the seeds when you carve pumpkins, or throw them away?
You will need: 1 cup raw pumpkin seeds, 1 tsp olive oil, a pinch of salt, a pinch of cinnamon or paprika.
How to make it: Heat a dry pan over medium heat. Add the pumpkin seeds and toast, shaking the pan, for 4 to 5 minutes until they start to pop and turn golden. Turn off the heat, add the oil, salt and spice and toss. Let them cool and keep in a jar.
Berry Yogurt Bedtime Bowl
Yogurt gives you calcium and protein, and calcium helps your body use tryptophan to make melatonin. Add a handful of berries for natural sweetness and a sprinkle of seeds for crunch. It is cool, creamy and light, so it will not sit heavy in your stomach. Which berry would you pick: strawberry, blueberry or raspberry?
You will need: 1 cup plain Greek yogurt, half a cup mixed berries, 1 tsp honey, 1 tbsp pumpkin seeds or granola.
How to make it: Spoon the yogurt into a bowl and swirl in the honey. Top with the berries. Sprinkle with seeds or a little granola. Eat it right away, or make it in a jar and keep it in the fridge for a ready made evening snack.
A Handful of Pistachios
Pistachios might be one of the best foods for sleep among all nuts, because they contain more melatonin than most others. They also bring protein, vitamin B6 and magnesium. Cracking the shells slows you down, which helps you eat less and enjoy more. Keep a small bowl by the couch. Be honest: can you stop at one handful?
You will need: 1 cup pistachios in shells, an optional pinch of chili flakes and lemon zest.
How to make it: Portion out about 30 pistachios into a small bowl so you do not eat the whole bag. For a flavor twist, warm them in a dry pan for 2 minutes and toss with lemon zest and a tiny pinch of chili. Put an empty bowl beside them for the shells.
Foods for Sleep: Edamame Veggie Bowl
Soy foods like edamame contain isoflavones, and some research links them with better sleep quality. Edamame also brings plant protein and magnesium. Toss it with corn, peppers and a light sesame dressing for a colorful early dinner or a big snack. Quick poll: would you rather eat edamame A) in the pod, B) in a salad, C) in a stir fry, or D) never tried it?
You will need: 1 cup shelled edamame, half a cup corn, 1 red pepper, 1 carrot, 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp rice vinegar, sesame seeds.
How to make it: Boil the edamame and corn for 3 minutes, then drain and cool. Dice the pepper and grate the carrot. Whisk soy sauce, sesame oil and vinegar. Toss everything together in a bowl. Sprinkle with sesame seeds and serve.
Peanut Butter Banana Toast
End the day with a classic. Whole grain toast with peanut butter and banana combines slow carbs, healthy fats and magnesium, a combo many people find very calming. It is the perfect small snack when you are hungry at night but do not want a full meal. Looking for more smart snack ideas? Try our healthy snacks that crush afternoon cravings. Which of these foods for sleep will you try first?
You will need: 1 slice whole grain bread, 1 tbsp natural peanut butter, half a banana, a drizzle of honey, a pinch of cinnamon.
How to make it: Toast the bread until golden. Spread with peanut butter while still warm so it melts a little. Slice the banana and lay the rounds on top. Drizzle a tiny bit of honey and dust with cinnamon. Enjoy it about an hour before bed.
