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.