Sleep plays an essential role in maintaining our mind and body functions. It helps us build a stronger immune system, improves mental and physical health and increases productivity. If you aren’t getting 7 to 8 hours a night of quality rest, as recommended by experts, then you are at higher risk of developing high blood pressure, a weakened immune system and depression. In addition, other serious conditions, like diabetes, heart failure or a stroke, can also occur.
We’ll try anything to sleep better, from taking sleep supplements like melatonin to changing bedtime routines. One area many overlook on their hunt for better sleep is diet. What you eat throughout the day and leading up to bed influences how well you sleep at night.
Work these seven foods into your diet to boost your sleep quality.
For more ways to improve your rest, check out our wellness editors’ favorite sleep hacks or see how sleeping with socks on can help.
Read more: Best Mattresses, Tested By Our Experts
How nutrient-rich foods help you sleep
The foods below can improve your sleep quality because they all contain nutrients that promote better health and, in turn, better sleep. “Eat a variety of unprocessed, whole foods high in antioxidants and fiber,” says Josh Axe, a clinical nutritionist and co-founder of Ancient Nutrition. “Try to combine foods that provide different macronutrients (carbs, fats and protein), which ensures you’re meeting your nutrient needs,” says Axe.
He also adds that it’s best to stop eating two to three hours before bed so your body has time to digest the food before going to sleep, which will also decrease your chances of having issues with acid reflux.
Outside of the macronutrients, Axe says some micronutrients can affect sleep as well. If you suspect you’re deficient in a particular nutrient, you should ask your doctor to run labs to know more.
“It’s possible that a vitamin D or magnesium deficiency can interrupt sleep. Some evidence also shows that people low in vitamins E and C, and B12 and B6 might also suffer from more sleep problems,” says Axe. “Each of these nutrients affects sleep cycles in a different way, such as by playing a role in your circadian rhythm and body’s ability to produce melatonin and other calming chemicals.”
Yogurt, nuts and fruit are examples of foods that can help you sleep better.
Eat these 7 foods for better sleep
“Sleep-promoting foods include those that contain tryptophan (an amino acid that helps with the release of serotonin), magnesium, vitamin D and complex carbs,” says Axe. “Foods high in vitamin C and B vitamins can also be helpful.”
These are Axe’s top picks for sleep-promoting foods:
1. Whole grains like oats or quinoa
2. Proteins like poultry and fish
3. Leafy greens and cruciferous veggies
4. Free-range eggs
5. Bananas, kiwis, oranges, berries and other fruits
6. Milk and yogurt
7. Nuts, like almonds and cashews
The importance of a balanced meal
“A balanced diet can help manage blood sugar levels and reduce inflammation, which is important for preventing pain and getting sound sleep,” says Axe. “Getting enough macronutrients (carbs, fats and protein) also assists your body in creating calming chemicals like serotonin and melatonin, which help you feel relaxed and sleepy.”
Certain foods can help you sleep better if you eat them before bed or when you wake up in the middle of the night — but the seven foods above can improve rest no matter what time you eat them. Again, the key to eating well for sleep is to eat a mindful, balanced diet overall. No one food is a magic bullet, but these can help you get some much-needed rest.
Your diet may not be the only thing affecting sleep. Learn how you can fall asleep faster by easing anxiety and how to sleep better as sleeping patterns change with age.
