If you’ve ever wished for a better night’s sleep, a little snack might actually help. Rather than reaching for sleeping pills, tweaking your diet can have a significant impact on your sleep quality.
Many health experts have put their weight behind certain foods that are known to soothe your mind, help realign your internal body clock, and ease stress.
Tart cherries, sweet dreams
Tart cherries, which are quite different from their sweeter relatives, are a natural source of melatonin, a crucial ingredient for a restful night’s sleep.
Melatonin, a hormone generated by the pineal gland, plays a vital role in managing your sleep-wake cycle and enhancing feelings of sleepiness. Nutritionist Tanya Zuckerbrot mentions that “Tart cherries, one of the few natural melatonin sources, have been found to improve both the quality and length of sleep.”
She adds that “adults drinking tart cherry juice regularly experienced over an hour more sleep each night along with enhanced sleep efficiency.” While you can find tart cherries in sauces and baked goods, having half a cup to a cup of the unsweetened fruit in the evening might be best, particularly compared to juice.
“Whole fruits are better than juice because the fiber moderates the sugar release in your bloodstream and helps control appetite,” Tanya explains.
Beans before bed
Small but mighty, mung beans are rich in protein and can significantly promote relaxation and diminish tension.
According to Zuckerbrot, “These beans are high in magnesium and B vitamins, both of which help calm the nervous system.” She notes that having the right amount of magnesium may lower stress and enhance sleep quality.
Besides, they are high in folic acid, which can further support relaxation. Tanya suggests incorporating half a cup of cooked mung beans—which have a mild nuttiness—into your soups or stews a few times each week.
Count kimchi
Kimchi—made from fermented vegetables like cabbage—is rich in probiotics that are beneficial for gut health. Tanya says this fermented food helps generate “feel-good” substances like serotonin and gamma-aminobutyric acid, leading to a calmer mind and improved sleep.
Low levels of GABA might lead to sleep difficulties, especially for women during perimenopause, underscoring the importance of including such foods in your diet.
Dr. Sue Decotis, a hormone specialist, is also a proponent of fermented foods and states that kimchi and miso can potentially stimulate beneficial effects.
For optimal restful benefits, consuming 4 to 2 cups of these foods regularly is advisable.
You’re getting so seed-like
A handful of pumpkin seeds before hitting the hay can be beneficial, providing both magnesium and tryptophan—an amino acid converted into melatonin.
“Both magnesium and tryptophan are linked to better sleep quality,” Tanya explains, adding that they also provide healthy fats that keep you satisfied longer.
A study highlighted that older adults saw improvements in sleep quality with magnesium supplementation.
When those late-night cravings strike, consider 1-2 tablespoons of pumpkin seeds, or mix them into your Greek yogurt.
Sleep better with seaweed
Seaweed is rich in minerals and omega-3 fatty acids, both of which are beneficial for regulating stress hormones, and the omega-3s help maintain healthy melatonin levels. It also has components called phlorotannins that boost sleep quality.
Incorporating seaweed into soups a couple of times each week can also infuse your diet with iodine, important for thyroid function, while minerals like magnesium help the nervous system, notes Zuckerbrot.
Dr. Decotis echoes this, mentioning that magnesium from seaweed can enhance relaxation, remarking, “Maintaining sufficient magnesium levels is crucial.”
Bonus tips
To ensure you reap the most benefits from these foods, Zuckerbrot advises keeping them as natural as possible. Opt for fresh, whole fruits instead of juice, lightly roasted pumpkin seeds, and minimally processed kimchi.
Even small changes can significantly influence blood sugar balance, gut health, and overall wellness.
For optimal results, include these foods regularly in a balanced diet, and combine fiber with protein to promote satiety and stabilize blood sugar, essential for a good night’s sleep, she recommends.
