Here are the 10 best foods and drinks that can help you get the good sleep you've been dreaming about (or haven't...).

1. Oats

Oats can be a wonderful choice. They contain both melatonin and an amino acid called tryptophan, which helps in producing melatonin, which helps send signals from our brain to the rest of our body that it's time to sleep. Tryptophan also helps our body produce a hormone called serotonin, which helps with relaxation. Many sleep problems are exacerbated by anxiety and excessive worrying, so the more serotonin, the better. Oats also contain B vitamins, which help the body convert tryptophan into melatonin and serotonin - so they help with sleep in every way! It's also worth noting that you don't have to eat oats in the evening for them to help you fall asleep - if you consume them for breakfast, your body can still produce these sleep-aiding hormones.

Should you eat oatmeal before bed?

You probably won't feel very comfortable if you've wolfed down a large bowl of oatmeal before bed, but a small bowl or a small pre-prepared portion of overnight oats can help. Alternatively, oat milk and oat-based drinks can provide the same micronutrients if you don't feel like eating late at night.

2. Kiwi fruit

Kiwi is a highly nutritious fruit that can also help you sleep well.

You can satisfy your sweet tooth in a low-calorie way while providing abundant amounts of vitamin C (71% of the daily recommendation in one fruit), vitamin K, vitamin B9 (folic acid), potassium, and other trace elements. Research suggests that kiwi can improve sleep quality, which is generally attributed to its serotonin-supporting nutrients. In a 4-week study, 24 adults were followed and instructed to eat 2 kiwis every night 1 hour before bedtime.

By the end of the study, participants fell asleep 42% faster than when they ate nothing before bedtime.

3. Turkey

There might be an extra reason why you feel extra sleepy after Christmas dinner!

Turkey is high in protein, including an amino acid called tryptophan, which helps us produce serotonin and melatonin.

Consuming a moderate amount of protein beforehand may also be associated with better sleep quality, which could potentially help reduce restless periods at night. Further research is needed to confirm that turkey can help with sleep, but the evidence looks promising.

4. Cherries

Tart cherries, also known as Montmorency cherries and sour cherries, are a very rich source of antioxidants and other nutrients.

Unlike sweet cherries, which people eat as a snack, tart cherries are usually consumed as juice.

They are good sources of:

- Magnesium

- Calcium

- Phosphorus

- Iron

- Zinc

- Potassium

These cherries are naturally rich in melatonin and also contain good amounts of tryptophan and anthocyanins, both of which support melatonin production.

One study examined people suffering from insomnia who were given 480 ml of tart cherry juice or a placebo every day for 2 weeks. On average, the cherry juice increased the participants' sleep time by 85 minutes.

5. Milk and Dairy Products

Consuming dairy products, such as milk, has a generally positive effect on physical and mental health and also promotes sleep quality.

The reason for this is believed to be that milk and dairy products are considered great sources of melatonin—they contain large amounts of tryptophan.

Interestingly, an amino acid found in dairy products called alpha-lactalbumin is thought to help tryptophan reach the brain, where it can be synthesized into serotonin and melatonin.

A systematic review of previous studies from 1972 to 2019 found that a balanced diet including milk and dairy products "can be considered effective in improving sleep quality."

However, it also noted a link between people meeting daily calcium recommendations and overall healthy eating, so this may also be a factor.

Does cheese help you sleep?

Have you ever heard the rumor that cheese makes you have strange dreams? Well, there might be some truth to that.

As explained above, cheese and other dairy products help our bodies synthesize the hormones needed for sleep: serotonin and melatonin. After all, we often need deep sleep in order to dream!

6. Soy Products

Besides dairy, vegan-friendly soy products can also help you sleep better.

Soy products like soy milk, tofu, and tempeh contain good proportions of tryptophan, the substance that helps our bodies synthesize serotonin and melatonin. Due to their isoflavone content, they can be particularly effective for women in menopause and the post-menopausal period.

Isoflavones are believed to (weakly) mimic the hormone estrogen, levels of which decrease as women go through menopause. Most post-menopausal women suffer from insomnia.

A study on post-menopausal women suffering from insomnia found that isoflavone treatment effectively reduced insomnia symptoms, which was confirmed by an increase in sleep quality and efficiency.

Estrogen may also help other women and men sleep, as it acts on the same neurotransmitters in the brain that are involved in sleep regulation. Another large cross-sectional study of 1,076 Japanese adults aged 20–78 examined the relationship between isoflavone intake and sleep assessments. They found that higher daily isoflavone intake was positively associated with optimal sleep quality and duration.

7. Oily Fish

Fatty fish and oily fish like mackerel, salmon, trout, and tuna have very high levels of vitamin D and omega-3 fatty acids.

Both nutrients can help people sleep better by promoting the production of serotonin and, consequently, melatonin.

A population study on sleep quality in Ecuador found that consuming oily fish is associated with better sleep quality. This was even observed in people who consumed more fish than recommended.

8. Almonds

Almonds are a slightly sweet tree nut that also come with some very sweet potential sleep-improving effects!

A standard 28g serving of almonds provides significant amounts of melatonin and magnesium—2 substances known to help you relax and improve sleep quality. They also contain phosphorus, riboflavin, manganese, and other nutrients that can help support your sleep system. A study on rats fed 400 mg of almond extract found they slept deeper and for longer than those without the extract. It is worth noting, however, that trials on humans are limited when it comes to almonds and how they might affect our sleep. Another great benefit of almonds is that you don't need to consume many to enjoy their benefits and feel satisfied, unlike other foods where you would need to consume a large portion.

The perfect pre-bedtime snack.

9. Walnuts

Did you know they say walnuts look like a small brain? Well, it turns out they can help your brain create sleep-signaling hormones—clever, right?

Walnuts are a powerhouse of nutrients like magnesium, phosphorus, copper, and manganese.

They are also one of the best food sources of melatonin, and are packed with tryptophan and omega-3 fatty acids—this winning combination helps you sleep better.

Like almonds, you don't need to stuff yourself with bowls and bowls of walnuts; a handful is enough—making them an ideal pre-bedtime snack.

10. Barley Grass Powder

Barley grass powder is extremely nutritious, especially when it comes to sleep-promoting compounds. You can find calcium, tryptophan, GABA, zinc, magnesium, and potassium in this vibrant green powder, all of which support sleep regulation. According to a 2018 literature review, barley grass powder can help regulate normal sleep patterns. It is great to use before bed by adding it to milk or a light smoothie. Because it has a savory taste, you can simply mix it into your dinner, e.g., in soups and salad dressings.

Other foods and drinks that may help with sleep:

- Chamomile tea

- Lettuce

- Corn

- Grapes

- Strawberries

- Tomatoes

- Peppers

- Mushrooms

- Mustard seeds

- Pistachios

- Rice

Final Word

We hope this guide helped explain the relationship between our diet and sleep, as well as the benefits some foods can have for sleep. Happy late-night snacking!