20 top sleep promoting foods for rest (endorsed by a nutritionist)
Certain sleep promoting foods are naturally rich in compounds that help your body relax, regulate your sleep-wake cycle and can help prepare you for a peaceful slumber. The best bit is that they’re delicious, easy to find and you might already have some of them in your kitchen. Zahlee McGuire, Nutritionist and alumni writes.
One of the most underrated pillars of health is sleep. Often, such a small step can be overlooked, even though it controls such a big aspect of our wellbeing.
As someone currently juggling poor sleep (hello toddler, motherhood, business owner!), I know how precious and elusive good sleep can be. Thankfully, some small changes to our nutrition can make a significant difference.
Let’s explore the best sleep-promoting foods and how to make them part of your nightly routine.
Sleep promoting foods and nutrients to add to your evening routine
By adding more sleep-enhancing foods to your diet, you may find it easier to fall asleep and stay asleep.
Nutrient | Why it helps sleep | Top food sources |
|---|---|---|
Magnesium | Supports relaxation, reduces cortisol and helps the body unwind. | Dark leafy greens, cacao, almonds, pumpkin seeds, avocado |
Calcium | Helps convert tryptophan into melatonin, making it a key player in restful sleep. | Sardines, dairy, calcium-set tofu, tahini, leafy greens |
Tryptophan | An essential amino acid converted into serotonin and then melatonin. | Chicken, turkey, eggs, oats, sesame seeds, legumes |
Melatonin | While the body produces melatonin, certain foods contain small amounts too. | Tart cherries, walnuts, grapes, tomatoes |
Several essential nutrients help produce melatonin (your body’s sleep hormone) and calming neurotransmitters like serotonin and GABA.
1. Magnesium – Nature’s calming mineral
Magnesium supports relaxation, reduces cortisol and helps the body unwind. It’s one of the most important minerals for promoting relaxation and quality sleep. Including magnesium-rich foods in your diet can make a noticeable difference in how easily you drift off.
Food sources:
Dark leafy greens
Cacao
Almonds
Pumpkin seeds
Avocado
2. Calcium – Not just for your bones
Calcium helps convert tryptophan into melatonin, making it a key player in restful sleep. Adding a variety of calcium-rich foods to your evening meals or snacks can give your body the tools it needs to rest deeply.
Food sources:
Sardines
Dairy
Calcium-set tofu
Tahini
Leafy greens
3. Tryptophan – The ultimate sleep amino acid
An essential amino acid that is converted into serotonin and then melatonin. This process helps regulate mood, promote relaxation and prepare you for a restful night’s sleep.
Food sources:
Chicken
Turkey
Eggs
Oats
Sesame seeds
Legumes
4. Melatonin – Naturally occurring in some foods
While the body produces melatonin, some foods contain small amounts as well. Certain foods provide small amounts of melatonin too, giving your sleep cycle an extra nudge in the right direction. Including these foods in your evening snacks can help reinforce your body’s natural rhythm.
Food sources:
Tart cherries
Walnuts
Grapes
Tomatoes
Drinks and food to avoid before bed
Just as some foods and drinks can help you sleep, others can keep you tossing and turning. Limit caffeine and alcohol in the hours before bedtime. Both can disrupt your sleep cycle and reduce deep, restorative rest.
Spicy or greasy meals may cause indigestion, making it harder to relax. Even large portions of high-sugar snacks can trigger a late-night energy spike. For the best results, steer clear of these sleep disruptors at least four to six hours before you plan to turn in.
Caffeine within 6–8 hours of sleep
Caffeine is a well-known stimulant and its effects can last far longer than most people realise, often up to eight hours.
Having coffee, tea, soft drinks, energy drinks or even chocolate too close to bedtime can make it harder to fall asleep and may cause lighter, more restless sleep. If you’re sensitive to caffeine, try switching to herbal tea or caffeine-free alternatives after mid-afternoon.
Alcohol
While alcohol might make you feel drowsy at first, it’s not the sleep aid it’s often mistaken for. It can help you drift off quickly, but it interferes with the deeper stages of sleep, especially REM sleep, which is crucial for memory, mood regulation and feeling refreshed in the morning.
You might wake up more often during the night or feel less rested the next day. If you do drink, aim to have your last alcoholic beverage several hours before bedtime.
Lifestyle tips to complement sleep friendly nutrition
Eating the right sleep promoting foods is just one piece of the puzzle. Pairing good nutrition with healthy lifestyle habits can make a huge difference in your rest quality. Aim to keep a consistent bedtime and wake-up schedule, even on weekends, to regulate your body’s internal clock.
Create a relaxing wind-down routine, such as gentle stretching, reading or meditation, to signal that it’s time to rest. Limit screen time at least 30–60 minutes before bed to avoid blue light interference with melatonin production. And don’t forget your environment. Cool, dark and quiet bedrooms are best for deep, restorative sleep.
Find your natural path to better rest with sleep enhancing foods
There isn’t a one-size-fits-all approach when it comes to sleep, but nutrition is a gentle and effective place to start. Small shifts like introducing calming nutrients or tweaking your evening routine can have a significant impact on how you wind down, fall asleep and feel when you wake up.
Sleep is a form of nourishment too. And just like with food, it’s about consistency, care and balance, not perfection.
