Foods to Help You Sleep

Amanda Surratt
May 7, 2021
4 min read

Updated: Aug 3

Sleep, my dear one, is more precious than that Lilly Pulitzer dress you scored on clearance—it’s essential. Experts tell us we need a solid 7–9 hours—not just to make it through the day, but to thrive and wake up ready to truly live our best lives.

But let’s get real—sometimes sleep feels about as attainable as fitting into last season’s jeans after Thanksgiving dinner. Your brain chooses midnight to replay every embarrassing moment from the last decade. Your to-do list suddenly has 27 more urgent tasks. Or maybe your kiddos decide nighttime is prime time for needing you.

You know exactly what I’m talking about—those mornings where caffeine feels like your only friend. Harvard research even backs this up, showing that insufficient sleep messes with your mood, memory, judgment, and long-term health. Yikes!

But what if you could trade those restless nights for dreamy, peaceful slumber? Imagine waking up refreshed, clear-headed, and ready to confidently tackle your day. Friend, it’s possible—and I’ve got some delicious, sleep-supporting foods that’ll help you finally get there.

Ready to finally say goodbye to counting sheep and hello to sweet dreams? Here are some delicious foods that naturally support restful sleep—because a good night’s sleep never goes out of style!

Chamomile

Chamomile is commonly known as a mild tranquilizer or sleep inducer. It has calming effects that may decrease anxiety and initiate sleep. Some chamomile tea can be a great idea before heading to bed to unwind, relax and de-stress.

Pistachios

Pistachios are not only tasty, but they are a jackpot for sleep. They are jampacked with magnesium, protein, and vitamin B6, which have a major role in inducing sleep. Consuming a healthy amount of pistachios before going to bed will knock you out like nothing else. You can eat them raw or add them to a glass of warm milk. However, more than one ounce of pistachios will have a reverse effect on your body; eat in moderation to avoid exacerbating your sleep issues.

Kiwi

Kiwis contain serotonin, a brain chemical that helps regulate your sleep cycle. Many people actually take serotonin supplements to help with sleep, but wouldn’t you rather eat something that tastes delicious to get the same effect? Not only do kiwis contain serotonin, but they also may boost your sleep abilities due to their levels of vitamin C and carotenoids which reduce inflammation. When I feel that I may not be able to sleep at night, I eat 2 kiwi and they usually do the job.

Tart cherry juice

Tart cherry juice contains high levels of melatonin that regulate your internal clock and send signals for your body to get ready to sleep. A study conducted by Louisiana State University found that insomniacs who drank tart cherry juice increased their sleep time by 90 minutes!

Bananas

This fruit is a powerhouse of magnesium and potassium, which serve as natural sleep aids for your body. If you are feeling wide awake late into the night, try a banana to get yourself to sleep. You can even whip yourself up a thick sugar-free banana shake before you go to bed. Bananas are high-glycemic fruits, so try adding in some protein or good fat with that shake so sugar levels don’t skyrocket into the night. Some of my favorites are coconut oil or almond butter, but you get to pick!

Walnuts

Walnuts contain tryptophan, which helps produce melatonin and serotonin in the body and improve the quality of our sleep by regulating the sleep cycles. University of Texas even found that walnuts contain their own source of melatonin, which may help you fall asleep faster.

Pumpkin seeds

A cup of roasted pumpkin seeds contains around 649 mg of magnesium, which is nearly double the daily recommendation of the National Health Institute. Magnesium supports deep, restorative sleep by maintaining healthy levels of GABA (a neurotransmitter that promotes sleep). Magnesium deficiencies are associated with heightened stress and anxiety, which of course lead to less sleep, so these pumpkin seeds have many benefits.

In addition to these dreamy foods, practicing good sleep hygiene is a game changer. Three years ago, I said goodbye to caffeine, and let me tell you—it was hands-down one of the best decisions I’ve ever made. Eliminating caffeine quieted the constant buzz in my nervous system, allowing my body to truly rest. Ditching ultra-processed and inflammatory foods further calmed inflammation, making peaceful nights even easier. I’ve also found daily walks (8–10k steps is my sweet spot!) and regular strength training help balance hormones, manage stress, and signal my body it’s time to unwind. If you’re still struggling with restless nights, getting your hormones checked and prioritizing stress relief can offer incredible insights and support. Remember, peaceful sleep isn’t just luck—it’s something we intentionally create.