Improve Your Sleep with These 7 Expert-Recommended Foods

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We all know that sleep is crucial for overall well-being, but did you know that what you eat plays a major role in how well you sleep? If you're one of the many people struggling to get enough quality shut-eye, consider taking a closer look at your diet. Here are seven foods, recommended by nutrition experts, that can help enhance your sleep.

Getting enough sleep is as vital to your health as staying active and eating well. A good night’s sleep strengthens your immune system, supports brain function, and boosts your mood and energy. On the flip side, if you’re not getting the recommended 7 to 8 hours of rest each night, you could be setting yourself up for a range of health issues, including high blood pressure, depression, and even heart disease.

While there are plenty of ways to try to improve sleep—such as adjusting your bedtime routine or taking melatonin supplements—one of the most overlooked strategies is changing your diet. The foods you consume during the day and especially in the evening can significantly impact your ability to get quality sleep.

Here are seven foods that can naturally support better sleep.

Why What You Eat Matters for Sleep

Nutrient-rich foods do more than just fuel your body—they can also help you sleep better. According to Dr. Josh Axe, a clinical nutritionist and co-founder of Ancient Nutrition, a well-balanced diet filled with unprocessed whole foods is key. "Make sure you're consuming a variety of foods high in antioxidants and fiber," says Axe. He recommends combining carbs, fats, and proteins in your meals to ensure your body gets the full range of nutrients it needs to function well.

Dr. Axe also advises avoiding late-night snacking. “Try to stop eating two to three hours before bed so your body has enough time to digest, which can also help prevent issues like acid reflux,” he adds.

Beyond macronutrients, certain vitamins and minerals are essential for sleep health. Axe points out that deficiencies in micronutrients such as magnesium, vitamin D, or even vitamin B12 could be contributing to sleep problems. "Some nutrients, like vitamin D, magnesium, and B vitamins, play a role in regulating the body's circadian rhythm and the production of melatonin—a hormone that controls your sleep-wake cycle," he explains.

If you’re having trouble sleeping, it’s worth discussing your nutrient levels with your doctor to identify any deficiencies.

7 Sleep-Boosting Foods to Add to Your Diet

According to Dr. Axe, the following seven foods are packed with nutrients that promote better sleep:

1. Whole Grains Oats, quinoa, and barley are rich in fiber and complex carbohydrates, which can help regulate your blood sugar and keep you feeling full longer, supporting more restful sleep.

  

2. Lean Proteins Poultry like turkey and chicken, as well as fatty fish like salmon, contain tryptophan, an amino acid that encourages serotonin production, which helps you feel relaxed.

3. Leafy Greens and Cruciferous Vegetables Spinach, kale, and broccoli are high in magnesium, a mineral known for its role in improving sleep quality by relaxing the muscles and nervous system.

4. Eggs  Free-range eggs are a great source of vitamin D and B vitamins, both of which are important for regulating sleep cycles.

5. Fruits Bananas, kiwis, and berries not only provide antioxidants, but they also contain nutrients like magnesium and potassium that can help relax your muscles and nerves before bed.

6.Dairy Foods like yogurt and milk are not only good for bone health, but they also contain tryptophan, which can help you fall asleep faster.

7. Nuts  Almonds and cashews are loaded with magnesium, which can help calm the body and prepare it for sleep.

The Power of Balanced Meals

"A balanced diet can help stabilize blood sugar levels, reduce inflammation, and support hormone production—all of which are essential for good sleep," says Axe. Eating enough macronutrients, such as carbohydrates, healthy fats, and protein, helps the body produce calming chemicals like serotonin and melatonin, both key for relaxation and sleep.

While some foods may be particularly helpful if eaten in the evening, Dr. Axe emphasizes that your overall diet is what matters most. “The key is to consistently eat nutrient-dense foods,” he says. “No single food is a cure-all, but these seven can definitely contribute to more restful nights.”

Other Sleep Tips

Your diet isn’t the only factor that affects sleep. Learning how to manage stress and practicing healthy sleep habits—like reducing screen time before bed—can also play a big role. For more tips on how to improve your sleep, explore ways to reduce anxiety before bed, or learn how sleep patterns change as you age.

Summary: 

The Role of Nutrition in Enhancing Sleep Quality

Nutrient-rich foods significantly impact sleep quality and overall health. Getting 7-8 hours of sleep is essential for preventing conditions like high blood pressure, diabetes, and depression. Diet plays a key role in sleep, and consuming unprocessed, whole foods high in antioxidants and fiber can improve rest.

Clinical nutritionist Josh Axe advises incorporating foods rich in tryptophan, magnesium, vitamin D, and complex carbohydrates. His top recommendations for sleep-promoting foods include whole grains, proteins (such as poultry and fish), leafy greens, eggs, various fruits, milk, yogurt, and nuts.

A balanced diet helps manage blood sugar and inflammation, promoting the production of calming chemicals like serotonin and melatonin. While mindful eating is important, understanding individual nutrient needs is also crucial for optimizing sleep.

Reference:  Cnet, Eat Your Way to Quality Sleep With These 7 Expert-Approved Foods By Mercey Livingston