Having trouble falling asleep? Between long days, late-night scrolling, and everyday stress, quality rest can feel elusive. If you’re tossing and turning at night, your plate might be part of the solution. Certain foods contain nutrients that support better sleep and help you wake up feeling more refreshed.

Why Sleep Matters

Sleep plays a major role in how you think, feel, and function. It supports everything from your immune system to your mood, memory, and metabolism. According to the CDC, adults need 7-9 hours of sleep each night, but about one in three fall short. Skimping on sleep can leave you feeling foggy, irritable, and more likely to reach for quick fixes like caffeine or sugar.

Key Foods and Nutrients That Promote Better Sleep

Luckily, what you eat during the day can influence how well you sleep at night. Here are some key nutrients and foods that can help you wind down and recharge:

Melatonin

Melatonin is a hormone your brain makes when it gets dark outside. It signals to your body that it’s time to wind down. While you’ve probably seen it in supplement form, some foods naturally contain melatonin. Try adding more:

Tart cherries or tart cherry juice
Eggs
Fish like salmon or tuna
Nuts, especially almonds
Milk

Tryptophan

Tryptophan is an amino acid used to make melatonin and serotonin. That sleepy feeling after Thanksgiving dinner? It’s not just from a full stomach—turkey is full of tryptophan. Other great sources include:

Chicken
Oats
Bananas
Nuts and seeds
Dark chocolate

Pair tryptophan foods with a healthy carbohydrate like whole grain toast or fruit. That combination helps your brain absorb it better.

Vitamin D

Low vitamin D levels have been linked to shorter sleep duration and poorer sleep quality. While sunlight is your best source, you can also boost your vitamin D with foods like:

Fortified milk and yogurt
Eggs
Mushrooms
Salmon or canned tuna

These foods also provide protein and other nutrients that support your bones, muscles, and overall health.

Fiber

People who eat more fiber tend to have better quality sleep and fewer wake-ups during the night. Fiber helps regulate blood sugar and supports gut health, which in turn impacts your brain and sleep hormones. Some high-fiber picks include:

Berries, apple, or pears with the skin
Dark leafy greens and cruciferous vegetables
Legumes
Nuts and seeds
Whole grains

Summary

There’s no single food that guarantees perfect sleep, but choosing foods that support your body’s natural rhythms can make it easier to fall asleep, stay asleep, and wake up ready for the day ahead. Pair these nutrition strategies with the healthy habits we shared in our last blog post to support better sleep from all angles.

Looking for more ways to feel rested and energized?

Click here to read our last post on Healthy Tips for a Hectic Schedule.
Want more help building healthy habits? Take our free quiz: Top Inner Roadblocks to Weight Loss Success and get personalized tips for better sleep, energy, and health.

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Sources

Zhao M, Tuo H, Wang S, Zhao L. The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators of Inflammation. 2020;2020(3142874):1-7. doi:https://doi.org/10.1155/2020/3142874
CDC. About Sleep. Sleep. Published February 12, 2025. Accessed June 19, 2025. https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html#print

Zhana Ivanova

University of Maryland – Nutrition and Food Sciences

Kay Loughrey, MPH, RDN, LDN Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian

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Kay Loughrey, MPH, RDN, LDN is a licensed Nutritionist-Dietitian and a weight loss coach with 30+ years of experience in helping people lose weight and develop healthier relationships with food. She coaches her clients nationwide providing weight loss planning, video check-ins, and more. Schedule your free consultation.