Snooze-Worthy Foods: A Guide to What You Should Eat for Better Sleep

In today's fast-paced world, a good night's sleep is often elusive. The stress of daily life, digital distractions, and demanding schedules can leave many of us tossing and turning when we should be resting peacefully. While there are various strategies to improve sleep quality, including establishing a regular sleep schedule and creating a comfortable sleep environment, one often-overlooked aspect is our diet. What you eat can significantly impact your ability to fall asleep and stay asleep. 

In this article, we'll explore a range of foods that can help you sleep better and wake up feeling refreshed.

Cherries and Tart Cherry Juice

Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or tart cherry juice in the evening may help increase melatonin levels in your body, making it easier to fall asleep. Additionally, cherries are rich in antioxidants, which can promote overall health.


Bananas are a great bedtime snack option. They contain potassium and magnesium, which can help relax muscles and reduce the chances of nighttime leg cramps or muscle tension. Bananas also contain tryptophan, an amino acid that contributes to the production of serotonin and melatonin, aiding in sleep regulation.


Almonds are a good source of magnesium, which has been shown to improve sleep quality. Magnesium helps relax muscles and regulate neurotransmitters that influence sleep. A small handful of almonds before bed can be a healthy and satisfying way to support your sleep.


Oats are rich in complex carbohydrates that can increase the production of serotonin, the "feel-good" hormone. A warm bowl of oatmeal in the evening can help you feel relaxed and ready for a restful night's sleep. Opt for plain oats or add a touch of honey for a gentle sweetness.

Flax, Hemp and Chia Seeds

Flax, chia and hemp seeds are excellent sources of omega-3 fatty acids, which have been linked to improved sleep quality. Omega-3s may help reduce inflammation and stabilise your heart rate, contributing to a more peaceful slumber.

Herbal Teas

Herbal teas such as chamomile, valerian root, and lavender are well-known for their calming properties. A warm cup of herbal tea before bedtime can soothe your nerves and prepare your body for sleep. Just make sure to choose caffeine-free options.

Kiwi Fruit

Kiwi is packed with vitamins and antioxidants, including vitamin C and serotonin precursors. Consuming kiwi before bedtime has been shown to improve sleep quality, reduce the time it takes to fall asleep, and increase overall sleep duration.

Incorporating sleep-friendly foods into your evening routine can be a delicious and effective way to enhance your sleep quality. While these foods can contribute to better sleep, it's essential to maintain overall healthy eating habits, practice portion control, and avoid heavy, spicy, or caffeine-containing foods close to bedtime. 

Remember that individual responses to foods may vary, so pay attention to how your body reacts and find the combinations that work best for you. By making mindful choices about what you eat in the evening, you can pave the way for more restful nights and brighter, more energetic mornings.

The information provided in this article is intended for general informational purposes only and should not be considered a substitute for professional medical advice. Always consult with a qualified healthcare provider, such as an Accredited Practicing Dietitian, before making significant changes to your diet, especially if you have underlying medical conditions or specific dietary requirements. Nutritional needs can vary greatly from person to person, and individual health circumstances may require personalised dietary recommendations.