Quality sleep, regular exercise, mental well-being, and nutrition are the four pillars of optimal health. These factors interact with each other to maintain overall well-being. While many of us focus on our diets for health, few consider how certain foods can improve sleep.

Some foods trigger sleep-inducing hormonal responses and calm the nervous system, making them invaluable for those suffering from insomnia or sleep deprivation.

Honey

Honey contains glucose, which lowers levels of orexin, a neurotransmitter that raises alertness. A teaspoon of honey before bed helps restock the liver with glycogen, the fuel needed to make it through the night without food. Raw honey is even more beneficial. Honey’s natural sugars also promote sleep by transporting tryptophan through the bloodstream to the brain.

Tea

Chamomile tea is a well-known sleep remedy. The chamomile herb has calming effects on the brain and body, and a warm cup of non-caffeinated tea before bed can help you drift into a peaceful, deep sleep.

Milk

A glass of warm milk before bed has been a traditional remedy for better sleep. Dairy is a natural source of the sleep-inducing tryptophan amino acid, which boosts melatonin, the chemical that promotes a regular sleep cycle. Warm milk also has a calming effect, making it easier to settle down for the night.

Bananas

Bananas are high in potassium, which is essential for achieving deep sleep. They also contain tryptophan and magnesium, nature’s sedatives. Eating a banana before bed provides a mineral boost and alleviates hunger.

Nuts

A handful of nuts, such as walnuts, flax seeds, pumpkin seeds, and sunflower seeds, are excellent bedtime snacks. They are rich in magnesium and tryptophan, which boost serotonin levels in the brain and aid in sleep.

Whole Grains

Whole grains, like whole-grain bread, encourage the production of insulin, which helps neurons process tryptophan. This can be a satisfying snack if you feel restless before bedtime.

Cherry Juice

Cherries are high in melatonin. A 2018 study by the American Journal of Therapeutics found that cherries help increase sleep quality and duration in both women and men. Keep cherry juice in your fridge for a refreshing bedtime drink.

Yogurt

Yogurt contains calcium, which is necessary for processing the sleep-inducing hormone melatonin. A small bowl of yogurt topped with oats or whole grains is a delicious alternative to ice cream and a wonderful way to end your day.

Poultry

Poultry, such as turkey and chicken, is high in tryptophan. If you’re hungry before bedtime, a piece of lean chicken breast or a slice of turkey on whole-grain bread can be a strategic snack to help you sleep.

Beans

Beans naturally contain a B vitamin complex, including B6, niacin, and folate, which help the brain in various ways. People have used B vitamins to treat insomnia and alleviate stress and anxiety.

Eggs

Eggs are a beneficial source of tryptophan. You can start your journey to sweet dreams by eating a hard-boiled egg with a cup of tea and honey.

Chickpeas

Chickpeas are high in vitamin B6, which plays a crucial role in producing serotonin, the feel-good hormone. Incorporate chickpeas into your dinner or make homemade hummus for a late-night snack.

Leafy Greens

Leafy greens contain high levels of calcium, which is beneficial for overall health, including sleep. Try baking some kale chips in the oven if you crave something salty and crunchy in the evening.

Grapes

Grapes contain naturally occurring melatonin, a chemical that promotes restful sleep. For a cool summer snack, keep some grapes in your fridge. Despite its grape origin, wine does not aid in sleep.

Oats

Oats are not just for breakfast. A bowl of oats or an oatmeal cookie is a perfect evening snack. They help you feel full with their carbohydrates and are a natural source of melatonin.

Foods to Avoid Before Bed

Dark Chocolate

While avoiding coffee in the evenings is common knowledge, dark chocolate also contains a considerable amount of caffeine. Avoid eating dark chocolate before bed to keep your brain and body relaxed.

Cheese

Cheese, especially tough cheeses like Swiss, Parmesan, Cheddar, and Camembert, is tough to digest due to its high saturated fat content. This extra work for the digestive system makes it more difficult to rest and fall asleep. Instead of going to bed, eat cheese platters at lunch.

Red Meat

Red meat contains beneficial protein and iron, but its high saturated fat content makes it difficult for the body to digest. If red meat is part of your diet, avoid it at dinnertime and opt for lunch instead.

Tomatoes

Tomatoes contain high amounts of tyramine, a chemical that stimulates the brain and delays sleep. If you don’t want your mind racing, avoid tomatoes before bedtime.

By incorporating these sleep-friendly foods into your diet and avoiding those that hinder rest, you can significantly improve your sleep quality and overall health.