They’re packed with potassium, which has been found to boost sleep efficiency and magnesium, improving sleep quality. BananasĪs another one of the top tryptophan foods on our list, bananas have quite a few nutrients that help you get better sleep. Also, the steam and warmth from your cup of tea can encourage you to de-stress and relax. Studies have found that chamomile tea effectively puts participants into a deep sleep immediately after drinking it. Chamomile teaĬhamomile is well-known for its calming properties, which makes it a popular choice for a bedtime tea. Add some peanut butter for protein and slower absorption of the carbs overnight. These types of complex carbohydrates can stabilize your blood sugar levels and your quality of sleep. Whole-grain carbohydratesĮating a piece of wholemeal toast or whole-grain crackers before bed can promote serotonin release in your body, helping you fall asleep faster. In particular, researchers looked at the effectiveness of Montmorency cherries, which are melatonin rich foods and grow around North America. Tart cherriesĪccording to recent research, consuming tart cherries or tart cherry juice before bed can help you fall and stay asleep by increasing the amount of melatonin in your body. Incorporating salmon and other fatty fish (like mackerel, tuna and sardines) into your diet can not only help you consume essential amino acids and promote better sleep, but they can also help you reach your required intake of protein and vitamin D. Salmonįatty fish like salmon contain high levels of omega-3 fatty acids, which have been linked to better sleep. So why drink it warm? It’s simple: the warmth can be soothing and ease you into sleep. That’s because milk is full of ingredients that contribute to sleep, including tryptophan, serotonin and B vitamins. Warm Milkĭrinking a glass of warm milk is already a popular nighttime ritual, but there is scientific evidence that it might improve your sleep. As a result, snacking on walnuts before bed could lead to a better night’s sleep - as long as you aren’t allergic to nuts. They also contain melatonin, which is a primary sleep-promoting ingredient. Other than turkey, walnuts are one of the most well-known tryptophan foods out there. With that in mind, let’s take a look at some of the foods that contain these ingredients to help you fall asleep. Some of the ingredients that make you sleepy include: But there are also other ingredients (such as nutrients, chemicals and hormones) found in food and have a similar sleep-inducing impact on the body. You might be wondering: why do certain foods promote better sleep? The answer is that there are foods that contain ingredients that can cause you to get sleepy.įor example, you’re likely already familiar with tryptophan, the amino acid that’s found in turkey and puts you to sleep after Thanksgiving dinner. We’ve also included information about foods that negatively impact your sleep, so you can stay away from them if you’re prone to restless nights. Thanks to their sleep-promoting qualities, there are quite a few deliciously good foods to eat before bedtime for a more restful evening.Īt the Slumber Yard, we’re all about promoting good sleep, which is why we’ve put together this guide on the best foods to eat before bed. If you struggle to get enough rest at night, you might find some relief by switching up your diet to include specific foods that help you sleep. ![]() ![]() For more information, please see How we make money. All information is presented without any warranty or guarantee to you. And the advertised offers may be subject to additional terms and conditions of the advertiser. So, your actual offer terms from an advertiser may be different than the offer terms on this site. We strive to keep our information accurate and up-to-date, but some information may not be current. ![]() While we strive to provide a wide range of offers, our site does not include information about every product or service that may be available to you. The compensation we receive and other factors, such as your location, may impact what ads and links appear on our site, and how, where, and in what order ads and links appear. Many, but not all, of the offers and clickable hyperlinks (such as a “Next” button) that appear on this site are from companies that compensate us. To support our work, we are paid for providing advertising services. Our reporters create honest, accurate, and objective content to help you make decisions.
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