32 Foods That’ll Help You Sleep Soundly All Night Long

Tossing and turning at night can be frustrating when all you want is quality rest. The secret to better sleep might be sitting right in your pantry or refrigerator. These natural sleep-promoting foods can help you drift off more easily and stay asleep longer throughout the night.

From magnesium-rich nuts to tryptophan-packed proteins, you can add these foods to dinner or enjoy them as evening snacks to support better sleep. Whether part of a meal or a light bite, they’ll help your body wind down naturally.

1. Almonds

A handful of almonds provides magnesium, a mineral that relaxes muscles and supports steady sleep. They also contain protein and healthy fats to keep you satisfied without being too heavy at night.

2. Bananas

Bananas provide potassium, magnesium, and vitamin B6, all of which support the production of serotonin, which is a key player in regulating sleep.

Their natural sweetness also helps tryptophan enter the brain more efficiently, making it easier for your body to relax and prepare for sleep.

3. Cottage Cheese

Cottage cheese is loaded with casein, a protein that digests slowly and keeps you satisfied for hours.

Having a small bowl before bed can help curb those late-night hunger pangs and keep your blood sugar steady, so you’re less likely to wake up in the middle of the night feeling restless or hungry.

4. Oatmeal

Oats naturally provide melatonin along with complex carbs that help tryptophan reach the brain. A small bowl can feel comforting and help prime the body for rest.

5. Milk

Milk provides tryptophan and calcium, which work together to support melatonin production. Warm or cold, it offers the same nutrients, though warming it can make for a calming bedtime ritual.

6. Turkey

Turkey is famous for being high in tryptophan, the amino acid used to make serotonin and melatonin. It’s one of the most recognized foods linked to drowsiness.

7. Kiwis

Research shows that eating two kiwis about an hour before bed can help improve both sleep onset and sleep duration. They’re rich in antioxidants and serotonin, which promote relaxation.

8. Eggs

Eggs pack protein and choline, a nutrient that helps your brain make calming neurotransmitters. Together, they give your body what it needs to relax and help you get some zzzs.

9. Herbal Tea Blends

Chamomile, valerian root, and passionflower are known for their calming properties. Sipping a warm cup can help quiet your mind and signal to your body that it’s time to wind down for sleep.

10. Figs

Figs contain potassium, magnesium, calcium, and iron, all minerals that support healthy sleep. They make a satisfying light snack before bed, and pairing them with one of the nuts from this list gives you even more benefits.

11. Honey

A small spoonful of honey can help tryptophan enter your brain more easily by slightly raising insulin levels. It pairs well with herbal tea or a bit of yogurt as a simple evening treat.

12. Spinach

Spinach stands out for its mix of magnesium, folate, and B vitamins. This nutrient trio supports calm nerves and healthy sleep cycles.

13. Miso Soup

This savory soup made from fermented soybeans delivers probiotics, B vitamins, and calming amino acids. Its nourishing warmth can ease stress and support the body’s natural sleep rhythms.

14. Avocados

Avocados deliver magnesium and healthy fats that relax muscles and help keep blood sugar steady through the night. Their versatility makes them easy to enjoy in salads, guacamole, or on their own.

15. White Rice

White rice has a higher glycemic index than brown rice, which can help tryptophan enter your brain more effectively when eaten with protein. It’s best enjoyed at dinner a few hours before bedtime.

16. Pistachios

Few nuts contain as much melatonin as pistachios. Just a modest serving is enough to give your body a natural boost toward restfulness.

17. Salmon

Salmon delivers omega-3s and vitamin D, both of which influence serotonin levels and circadian rhythm. That unique combination makes it a standout for sleep health.

18. Brazil Nuts

Brazil nuts are packed with selenium and magnesium, two minerals linked to improved sleep quality. Just one or two nuts are enough, since they are very nutrient-dense.

19. Whole Grain Crackers

Whole grain crackers provide complex carbs that help tryptophan reach the brain. Pairing them with nut butter or cottage cheese makes a balanced snack that will help you wake up rested.

20. Pineapple

Research shows pineapple can actually raise melatonin levels in the body. It’s one of the few fruits studied for its measurable impact on sleep.

21. Edamame

Edamame is rich in protein, tryptophan, and isoflavones, all linked to better sleep quality. It’s a wholesome way to fuel your body while encouraging relaxation.

22. Quinoa

Quinoa is a complete protein that includes all nine essential amino acids, along with magnesium. This nutrient mix helps relax the body and support overall balance at night.

23. Pumpkin Seeds

Pumpkin seeds provide both magnesium and zinc, a nutrient duo especially important for melatonin production. Together, these nutrients help prime your body for rest.

24. Hummus

Hummus, made from chickpeas, offers tryptophan and complex carbs that help maintain steady serotonin levels. Pair it with some pita bread, whole grain crackers, or veggies for a satisfying bite that also promotes relaxation.

25. Grapes

Unlike many fruits, grapes naturally carry melatonin inside their skins. That makes them a unique bedtime-friendly fruit that can work with your body’s own rhythm to bring on sleep.

26. Passionflower Tea

Passionflower tea has been shown to support relaxation and improve sleep quality. A warm cup before bed will help quiet a busy mind.

27. Greek Yogurt

Greek yogurt is high in calcium, which helps your brain use tryptophan to produce melatonin. Choose plain yogurt to avoid excess sugar, and add fruit or honey on top if you want a touch of sweetness.

28. Tart Cherries

Tart cherries are one of the best natural sources of melatonin, the hormone that regulates your sleep-wake cycle. A small bowl before bed or a glass of tart cherry juice can help your body wind down naturally.

29. Walnuts

Walnuts supply melatonin along with plant-based omega-3s, a rare combo in nuts. That makes them a unique pick for both brain health and sleep support.

30. Barley

Barley is a hearty whole grain rich in complex carbohydrates and tryptophan. Adding it to soups or serving it as a dinner side can help your body prepare for rest.

31. Tuna

Tuna is rich in vitamin B6, a key nutrient your body needs to make serotonin and melatonin. Without enough B6, those sleep-regulating compounds can’t be produced efficiently.

32. Hazelnuts

Hazelnuts deliver magnesium and vitamin E, nutrients linked to reduced stress and muscle relaxation. Their nutrient profile makes them a smart choice for calming the body before bed.