Foods That Help (or Hurt) Your Sleep: A Science-Backed Guide
Best Foods to Eat for Better Sleep
Certain nutrients like magnesium, tryptophan, and melatonin naturally support sleep regulation.
Complex Carbohydrates
Whole grains (oats, quinoa) increase serotonin production, aiding relaxation.
Lean Proteins with Tryptophan
Turkey, chicken, and tofu provide amino acids that convert to sleep-inducing melatonin.
Foods and Habits That Disrupt Sleep
Caffeine and Hidden Stimulants
Coffee, chocolate, and even decaf (which contains trace caffeine) can linger in your system for hours.
High-Fat or Spicy Meals
Greasy foods and spices may cause indigestion, making it harder to fall asleep comfortably.
Cherries for Natural Melatonin
Tart cherry juice contains melatonin and may improve sleep duration.
Magnesium-Rich Nuts and Seeds
Almonds, pumpkin seeds, and cashews help relax muscles and nerves.
Avoid Alcohol Before Bed
While it may induce drowsiness, alcohol fragments sleep and reduces REM cycles.
Hydration Balance
Drink enough water earlier in the day to avoid nighttime bathroom trips.