These 7 Foods Will Help You Sleep Better, According to Experts

Sleep affects every aspect of our overall health and well-being. It plays a vital role in maintaining our mind and body functions, helping us build a stronger immune system, improving mental and physical health, and increasing productivity. If you don’t get the expert-recommended 7 to 8 hours of quality rest each night, you are at a greater risk of developing high blood pressure, a weakened immune system, and depression. In addition, other serious conditionssuch as diabetes, heart failure or stroke, can also occur.

From taking sleep supplements like melatonin to changing up your bedtime routine, most (exhausted) people will try all sorts of tricks or gimmicks to sleep better. One area that many overlook in their quest for a better night’s sleep is nutrition. What you eat throughout the day and before bed affects how well you sleep at night.

Here are the seven best foods to incorporate into your diet to help you sleep better.

For more ways to improve your rest, check out our Favorite Sleep Tips from Wellness Editors or see how sleeping with socks on can help.

Read more: Best mattresses, tested by our experts

How Nutritious Foods Help You Sleep

The foods below can improve your sleep quality, as they all contain nutrients that promote better health and therefore better sleep. “Eat a variety of unprocessed, whole foods that are high in antioxidants and fiber,” says Josh Axe, a clinical nutritionist and co-founder of Old food“Try to combine foods that provide different macronutrients (carbs, fats, and proteins) to ensure you meet your nutritional needs,” says Axe.

He adds that it’s best to stop eating two to three hours before bedtime so your body has time to digest the food before you go to sleep. This also reduces the chance of acid reflux problems.

In addition to macronutrients, Axe says that some micronutrients can also impact sleep. If you suspect you’re deficient in a particular nutrient, ask your doctor to run lab tests to find out more.

“It’s possible that a vitamin D or magnesium deficiency could disrupt sleep. Some evidence also shows that people who are deficient in vitamins E and C, and B12 and B6, may also have more sleep problems,” Axe says. “Each of these nutrients affects your sleep cycle in a different way, such as by playing a role in your circadian rhythm and your body’s ability to produce melatonin and other calming chemicals.”

Eat These 7 Foods for a Better Night’s Sleep

“Sleep-promoting foods include those containing tryptophan (an amino acid that helps release serotonin), magnesium, vitamin D, and complex carbohydrates,” says Axe. “Foods high in vitamin C and B vitamins may also be helpful.”

Here are Axe’s top picks for sleep-promoting foods:

1. Whole grains such as oats or quinoa

2. Proteins such as poultry and fish

3. Leafy greens and cruciferous vegetables

4. Free-range eggs

5. Bananas, kiwis, oranges, berries and other fruits

6. Milk and yogurt

7. Nuts, such as almonds and cashews

The importance of a balanced meal

“A balanced diet can help manage blood sugar levels and reduce inflammation, which is important for preventing pain and getting good sleep,” says Axe. “Enough macronutrients (carbohydrates, fats and proteins) also help your body produce calming chemicals like serotonin and melatonin, which make you feel relaxed and sleepy.”

Certain foods may help you sleep better if you: eat them before going to bed or when you wake up in the middle of the night — but the seven foods above can improve rest no matter what time of day you eat them. Again, the key to eating well for sleep is to eat a mindful, balanced diet in general. There is no single food that works miracles, but these can help you get much-needed rest.

Your diet may not be the only thing affecting your sleep. Find out how fall asleep faster by reducing anxiety and how sleep better because sleep patterns change with age.