Nutritionists Say These Foods Will Help You Sleep Through the Night
What you eat during the day can impact how well you sleep—these nutrient-rich foods may help you fall asleep faster and stay asleep longer.
Getting enough sleep can improve most aspects of your health, everything from your mood to your immune system. But more than a third of Americans struggle to get the recommended seven (or more) hours per night.
To start catching up on those lost ZZZ's, try tweaking your diet. Getting more minerals like potassium, magnesium, calcium, and iron on your plate can help kickstart the production of melatonin, the hormone responsible for sleep regulation. Research shows that some specific foods — like fatty fish, fruits, and vegetables — specifically contain sleep-promoting properties and help you drift off to dreamland sooner.
When it's getting close to bedtime, steer clear of heavy fried foods, alcohol, caffeine (like coffee, tea, and energy drinks), and heartburn-inducers such as tomato sauce or orange juice. These can have the exact opposite effect, keeping you tossing and turning for longer. Many of these items can also negatively impact your health in other ways, too.
Overall, what you eat throughout the day can influence your sleep quality later. A 2025 study found that a higher intake of fruits and vegetables (about 5 cups) during the day led to 16% higher sleep quality.
Here are some of the best foods to try for a restful slumber:
Cherries
The best way to get a good night's sleep is to increase your melatonin intake, Dudash recommends. Cherries, along with nuts and oats, are a natural source of melatonin. When eaten regularly, they can help regulate your sleep cycle.
Pistachios
Pistachios hit the sleep-inducing jackpot, packing in protein, vitamin B6, and magnesium, all of which contribute to better sleep. Just "don't exceed a 1-ounce portion of nuts," says registered dietitian Jaclyn London, M.S., R.D., C.D.N. "Anything too high in calories can have the reverse effect of keeping you awake."
Watermelon
Since dehydration can impact your ability to fall and stay asleep (not to mention your energy levels overall), choosing watery fruits like watermelon can make up for any deficits. A 2-cup serving is mostly water, which will hydrate you before bed and eliminate post-dinner hunger pains. London also recommends thirst-quenching cantaloupe, apples, oranges, and pears.
Bananas
The magnesium and potassium in bananas serve as muscle and nerve relaxants. The vitamin B6 found in the fruit also converts the amino acid tryptophan into serotonin, increasing relaxation even more, says nutritionist Michelle Dudash, R.D.N.
Almonds
Just a handful of these and you'll be dozing off in no time. Cynthia Garcia, CCN, CHLC, CWC, says almonds contain tryptophan and magnesium, which help to naturally reduce muscle and nerve function while also steadying your heart rhythm.
Almond butter or peanut butter will also work. Spread it on graham crackers, a banana, or sweet potatoes. Again, keep your dollop under a tablespoon so you're not feeling too stuffed before heading to bed.
Dark Chocolate
You can actually eat chocolate day and night. Dark chocolate contains serotonin, which relaxes your body and mind. It offers antioxidant benefits, too.
Oatmeal
It may be a breakfast favorite, but you should try eating a bowl of oatmeal after dark. "Grains in oatmeal trigger insulin production much like whole-grain bread," Garcia says. "They raise your blood sugar naturally and make you feel sleepy. Oats are also rich in melatonin, which relaxes the body and helps you fall asleep."
Figs
"Figs pack potassium, magnesium, calcium, and iron," London says. "These minerals help with blood flow and muscle contraction, which are key for falling asleep." Besides crushing your dessert craving, each fig also packs some additional fiber that'll keep you full.
Hummus
This chickpea spread is another great source of tryptophan, says Garcia. "If you're waking up hungry in the middle of the night, that usually means you're not getting enough calories during the day. Eat hummus during the day for better sleep and aim for three small meals overall, plus two snacks if needed."
Sweet Potatoes
Swap baked sweet potatoes for traditional nighttime toast, advises London. "Sweet potatoes are great sources of potassium, magnesium, and calcium to help you relax," she says. Top with a drizzle of honey and pinch of sea salt or a tablespoon of nut butter for a post-dinner treat.
Prunes
The nutrients in dried plums — vitamin B6, calcium, and magnesium, to name a few — help produce melatonin, the hormone that regulates sleep, London says. Use prunes as a whole-grain toast topping, mix them into trail mix, or eat them on their own about 30 minutes before bedtime.
String Cheese
When your stomach is growling after dinner, your kids' snack stash might come in handy. Part-skim mozzarella cheese (a.k.a. string cheese) provides a satisfying protein, especially if you pair it with whole-grain crackers, Garcia suggests.
Herbal Tea
No surprise here, but herbal tea has tons of snooze-promoting properties. "Chamomile tea is excellent for calming nerves before bedtime," says London. "It's also hydrating and stomach-soothing, same as ginger tea."
