Eat these foods for a better night's sleep, say experts

Shut-eye foods

Most of us have trouble sleeping at some point in our lives, whether it's because of work worries, stress or simply an overflowing to-do list. But some simple dietary changes can tip the balance in favour of better and more refreshing sleep. Here are 27 foods and drinks to help you slumber more soundly.

Read on to discover the best sleep-inducing foods and drinks, counting down to the most effective of all. 

We've based our ranking on the foods with the most positive impact on sleep, and on the opinions of our well-travelled (and well-fed) team. The list is unavoidably subjective.

27. Decaf coffee

While it’s tempting to beat an afternoon slump with a double espresso, it’s best to switch out standard coffee for the decaffeinated variety once mid-afternoon swings around. Research published in US-based Journal of Clinical Sleep Medicine found that consuming caffeine even as much as six hours before bedtime can result in some people sleeping an hour less at night.

26. Crab

Low dietary intake of the mineral selenium is becoming increasingly common and has been linked with difficulty nodding off. Eating more crab is one tasty way of getting your selenium fix; this handy component not only helps with sleep, but also helps prevent memory loss and promotes healthy thyroid function. The shellfish also contains crucial sleep nutrients like calcium, zinc and vitamin B6.

25. Warm milk

Turns out this old wives’ tale is actually true – sort of. A recent review study concluded that consuming dairy products helps improve sleep quality, but that there’s no specific benefit to drinking milk at bedtime. Instead, consuming calcium-rich dairy every day as part of a balanced diet is thought to help boost sleep.

24. Bean sprouts

A tasty addition to Asian dishes, bean sprouts contain high amounts of GABA – a chemical that increases alpha waves in the brain. According to research, alpha wave action plays a key role in enhancing sleep and encouraging relaxation. Throw a handful of bean sprouts into your next stir-fry to reap the benefits.

23. Spinach

Spinach is packed full of nutrients needed to keep your body and brain healthy. Delicious in curries, salads and pastries, this leafy green is rich in magnesium (a nutrient known for its muscle relaxing qualities) and calcium, another key mineral linked with promoting sleep.

22. Greek yogurt with honey ​​

A tasty tryptophan and carb–packed combo to transport you to slumberland is protein-rich Greek yogurt with a drizzle of honey. A great alternative to a sugar-loaded scoop of ice cream, yogurt is not only super creamy, but it also has the extra benefit of being very high in snooze-friendly calcium.

21. Rice

Research suggests that the high glycaemic index of rice (which means it releases sugar quickly) makes it good for inducing sleep. Glucose in the blood makes it easier for tryptophan – the amino acid that generates serotonin and melatonin in the body – to cross into the brain. On the whole, though, lower GI carbs (like lentils, whole wheat pasta and rye bread) tend to be healthier. So, save the rice trick for when a good night’s sleep is particularly important.

20. Cottage cheese

For a good night’s kip, steer clear of platters laden with aged cheeses such as Parmesan, Cheddar and Brie and direct your attention to younger styles such as cottage cheese, instead. Loaded onto low-sodium crackers or crispbreads, cottage cheese makes for an ideal bedtime snack, providing a balance of tryptophan (for initiating serotonin and melatonin formation) and carbohydrates (needed to transport this amino acid into the brain).

19. Black beans

Not only has research proven that this tasty, plant-based food can reduce high blood pressure, but it has also been shown to promote sleep quality. Great for adding protein to plant-based dishes, from quesadillas to Chinese-style sauces, black beans are packed with that all-important tryptophan, helping to ensure you stay asleep all night long.

18. Prunes

Although delicious, some dried fruits are highly processed and laced with added sugars. But, if you do fancy getting your dried fruit fix, prunes are a brilliant pre-bed snack without all those unwanted added extras. Packed with nutrients, including calcium, vitamin B6, iron and magnesium, you're more likely to rest easy after eating a few prunes.

17. Eggs

Turkey is often held up as the best source of tryptophan, but many everyday foods are rich in this amino acid, which is the raw material for making sleep-inducing hormones in the body. Whisk up a three-egg omelette and you’ll have bagged 250mg of tryptophan, or your minimum daily requirement, in one sitting. Dairy, oats and edamame beans are other good sources.

16. Pistachios

A tasty nut guaranteed to get you into doze mode, pistachios contain high levels of vitamin B6 and magnesium, both of which are key in helping to promote good sleep. Plus, research has shown that the green-hued nut is one of the top natural sources of melatonin, a powerful hormone that helps to boost the body's internal clock and communicate when it's time to rest. A handful of unsalted pistachios before bed is a recipe for sleep success.

15. Lean proteins

Big day tomorrow? Save the sirloin for a special occasion and stick to lean proteins at dinner to ensure you have a restful night’s sleep. Meats like turkey and chicken will not only leave you feeling lighter, but they are bursting with the handy amino acid tryptophan, which helps to boost serotonin levels in the body.

14. Canned sardines

Data from a National Health and Nutrition Examination Survey confirms that low calcium intake is specifically linked with difficulty nodding off and less restorative sleep. Canned sardines are a terrific calcium source for people who can’t tolerate or don’t want to consume dairy. Not only this, sardines are packed with healthy omega-3 fatty acids, which are thought to help increase feelings of sleepiness.

13. Soya foods

A greater intake of isoflavones, found in soya products such as tofu, was linked with higher chances of getting optimal sleep (around seven to eight hours a night) in a 2015 study of Japanese adults. It’s thought that isoflavones act like a weaker version of oestrogen, which has a beneficial effect on sleep quality. Consuming daily portions of soya, which could be in the form of tofu, a glass of soya milk or a serving of edamame beans, made it more likely that people got enough sleep.

12. Lemon balm

This flavourful plant doesn't just smell and taste nice, it could result in you enjoying better sleep, too. A 2018 research study found that lemon balm supplements decreased sleep disturbances and anxiety in people with heart diseases. Try adding crushed lemon balm leaves to olive oil, scatter into chicken soup, or make a soothing tea by infusing the leaves in hot water. Lemon balm (part of the mint family) grows easily in a patio container or on a windowsill, too.

11. Brazil nuts

Brazil nuts are packed with magnesium, which can enhance levels of the sleep-regulating melatonin hormone and aid muscle relaxation. Low levels of magnesium in the blood can trigger sleep difficulties, which studies have shown are improved when supplements of the mineral are taken. Great for topping salads, whizzing up in pesto or eating on their own, the crunchy nut also boasts high levels of selenium, a mineral packed with antioxidants and immune-boosting benefits.

10. Whole grains

High fibre intake is associated with more rejuvenating sleep, according to a 2016 study. For the purposes of the research, 26 adults spent five nights in a sleep lab during which time their nutrient intake was also carefully monitored. Higher intake of fibre produced more deep, or slow wave, sleep – the type that makes you feel perkier in the morning. Whole grains such as oats, quinoa and brown rice, are excellent sources of fibre, meaning a dinner packed full of these will likely result in a better night's rest.

9. Butter beans

Who knew that butter beans (also known as lima beans) could help you get your zzzs? According to a study involving medical students, the odds of having good sleep quality were over six times higher in those who consumed these pulses, compared with those who didn’t. Butter beans contain phosphorus, magnesium and vitamin B6, which all contribute to good sleep.

8. Oily fish

In a 2014 study, men who ate salmon three times a week for six months showed small improvements in sleep and daily functioning. Another bonus outcome included having a higher heart rate variability (HRV), which is generally a sign that the body is less stressed. Vitamin D and omega-3s found in oily fish also help increase the production of soothing serotonin.

7. Chamomile tea

Chamomile tea is an age-old sleep remedy enjoyed across the globe. In a 2015 study, researchers found that the floral tea could aid postnatal mothers with stress and see them sleep more efficiently over the short-term. Other benefits include relieving menstrual symptoms, reducing blood sugar levels and fighting inflammation.

6. Mediterranean diet

Who doesn’t enjoy tucking into fresh grilled fish served with colourful veg and a glug of extra virgin olive oil? As well as reducing your risk of heart disease, stroke and cancer, researchers have found the Mediterranean diet is also good for helping you get better rest. In a 2019 study, the more closely participants adhered to the principles of a Mediterranean menu, the higher their sleep quality.

5. Bananas

While we might think of bananas as pre-workout energy boosters, the fruit is known to have many sleep-inducing benefits. Snacking on bananas before bedtime can top up your intake of vitamin B6; low B6 levels can interfere with the synthesis of serotonin (a calming brain chemical), leading to disordered sleep. Bananas are also packed with magnesium, potassium and the amino acid tryptophan – all of which are linked with getting a good night’s sleep.

4. Cherries

If you love the delicious crunch of a tart cherry, you're in luck. Sour Montmorency cherries naturally contain traces of the sleep-regulating hormone melatonin. Research has shown that those consuming fresh cherries or sipping tart cherry juice at morning and night are more likely to experience improved sleep time and quality.

3. Passionflower tea

There are multiple herbal sleep-aiding teas on the market, but one that's proven to help enhance sleepiness is passionflower. A seven-day research study found that adults who drank a cup of this delicate tea before bedtime rated their sleep quality significantly better than those who were given a placebo tea. The tea is also known to help ease anxiety and reduce menopausal hot flushes.

2. Kiwi fruit

Eating kiwi fruit an hour before bed could result in you having a more peaceful night's sleep. This is largely thanks to the furry fruit's nutritional contents, including folate (a B vitamin), serotonin and antioxidants, which combine to give sleep benefits. Rich in fibre, kiwi fruit is also a great food for improving gut health.

1. Almonds

Almonds are a great source of vitamin B and magnesium, with documented slumber-promoting qualities. A research study from 2019 found that there was a 10% drop in the number of students reporting insomnia after eating 10 almonds a day for 14 days. The handy ingredient is also packed with melatonin, a hormone that regulates the body's internal clock, signalling when it's time for some sleep.

Now discover the foods you should avoid before bed

Last updated by Lottie Woodrow.