If you struggle with sleep, you may want to take a look at what's in your kitchen pantry. While many turn to sleep supplements like melatonin or lifestyle adjustments, such as avoiding screens before bed, when they have trouble falling asleep or getting better-quality rest, those aren't the only remedies for tossing and turning at night. In fact, there are certain foods you can eat to promote sleep.
To find out which foods you can put on your plate to catch some Zs, I spoke with a clinical nutritionist. Turns out, you probably have most of these foods in your pantry right now.
How nutrient-rich foods help you sleepÂ
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."
He also adds that it's best to stop eating 2 to 3 hours before bed so your body has time to digest the food before going to sleep, which will also decrease your chances of acid reflux.
Beyond macronutrients, Axe says some micronutrients can also affect sleep. If you suspect you're deficient in a particular nutrient, ask your doctor to run labs to learn 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.
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."Â
These are Axe's top picks for sleep-promoting foods:
- Whole grains like oats or quinoa
- Proteins like poultry and fish
- Leafy greens and cruciferous veggies
- Free-range eggs
- Bananas, kiwis, oranges, berries and other fruits
- Milk and yogurt
- 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.