Friday, September 04, 2026

8 Foods That Can Help You Sleep Better at Night, According to Dietitians

Sleep is essential for overall health, yet something that eludes so many of us. From fancy beds and eye masks to blue-light blockers and sleep routines, there are plenty of tricks and technologies that may help us get longer, more restful nights of sleep.

However, maybe some of the most effective sleep aids  might be sitting in your refrigerator or pantry right now! That’s because there are several nutrients that can promote better sleep. These include magnesium, vitamin B12, antioxidants, amino acids, and iron, plus hormones like melatonin. There’s no shortage of foods that contain these sleep-boosters—and many of them make for delicious late-night snacks or even dinner additions.

We spoke with two registered dietitians to learn about some of the best foods to eat for a better night’s sleep.

8 of the Best Foods for Sleep

Whether you enjoy them as part of your evening meal, dessert, or late-night snack, all of these foods can support more restful shut-eye—and just so happen to be super tasty.

Tomatoes

As an excellent source of potassium, vitamin C, and antioxidants, tomatoes support several elements of overall health—especially immune, heart, and eye health. Plus, the nutrition found in these summertime favorites can also support sleep! “Tomatoes are a plant source of melatonin, and cooked and canned tomatoes are rich sources of lycopene and other carotenoids, which are all linked to getting the optimal seven to eight hours of sleep1,” says a registered dietitian and founder of To Better Health. Fresh, canned, or cooked tomatoes can be enjoyed as part of dinner, whether in a salad, pasta, soup, sandwich, pizza, or otherwise. However, loaded toast with tomato and everything bagel seasoning, or even chips and salsa, can make for tasty after-dinner snacks that may promote sleep, too!


Tart Cherries

If you’ve heard of the viral “sleepy girl mocktail,” then you know that tart cherry juice is a key ingredient—and for good reason! “Tart cherries are a natural source of melatonin, tryptophan, magnesium, and antioxidants2. A small glass of unsweetened tart cherry juice before bed may help support a good night’s sleep. Or, try adding a little tart cherry concentrate to warm water for a relaxing bedtime drink,” explains a registered dietitian and founder of Nutrition By Gabrielle. Eating tart cherries whole (if you can find them) or even adding defrosted frozen tart cherries to yogurt are also yummy late-night snacks.


Nuts and Seeds

As a classic evening snack, nuts and seeds are already in the hands of many late-night snackers—and could very well be supporting better sleep. “Nuts and seeds pack several sleep-supporting nutrients into a small package. They are plant sources of tryptophan and provide the B vitamins B6 and folate, along with magnesium, calcium, iron, and zinc. Chia, flax and hemp seeds, and walnuts also contain sleep-supportive antioxidants3,” Burgess says. If not eaten by the handful, these are delicious in homemade trail mix, spread onto toast as nut or seed butter, or even added to cereal if that’s what you reach for before bed!


Sliced Turkey

When it comes to foods containing tryptophan, Thanksgiving media has made many Americans well aware that turkey  is one of the best sources. And as it turns out, that’s very true. “If you’re feeling hungry before bed, try a few slices of turkey with some whole grain crackers and/or some cheese. It’s a protein-rich snack that provides tryptophan, the amino acid your body uses to make sleep-supporting hormones4,” Kishner says. Turkey you’ve cooked yourself also works here and is delicious as the main star of a hearty dinner or an addition to a salad or sandwich.

Kiwi

Kiwi is not only one of the tastiest fruits you can get your hands on (in my humble opinion), but it’s also packed with gut-healthy fiber and nutrients that can support restful sleep. “Kiwifruit can be a great bedtime snack. Kiwis contain nutrients like serotonin and antioxidants, including vitamins C and E, which may help support healthy sleep5. Try having one to two small kiwis before bed on their own, or make a simple Greek yogurt parfait with chopped kiwi and a few nuts,” Kishner suggests. Burgess agrees, adding, “Kiwi may help with both falling asleep and staying asleep6.” These fruits also make for delicious fruit salad and smoothie additions.


Dark Leafy Greens

Whether it’s kale, spinach, collard greens, Swiss chard, or another option, dark leafy greens of any kind can aid in a better night’s rest. “Leafy greens may be an unexpected sleep-supporting food. They are sources of tryptophan as well as B vitamins needed for serotonin production. They also provide magnesium, calcium, iron, and zinc, minerals that help protect against disrupted and short sleep7,” Burgess says. Leafy greens go well in pastas, soups, stir-fries, toasts, sandwiches, or even roasted on their own.


Hard boiled Eggs

Personally, I love hard-boiled eggs at any time of day or night—they’re satisfying, delicious, and versatile enough to be added to all kinds of recipes. If you’re in the same boat and have trouble falling asleep, these could be a smart addition to dinner or a pre-bedtime snack, as they’re a great source of tryptophan, according to Kishner. Plus, eggs are full of a range of B vitamins, which “are needed for the body to produce GABA and serotonin, which help support sleep8,” Burgess says. If not eaten on their own, hardboiled eggs (or eggs prepared however you like, really) are also great additions to salads, sandwiches, or grain bowls.


Edamame

As a quick and easy plant-based snack, steamed  edamame (or soybeans) isn’t only tasty, but it may also support a restful night’s sleep. “Many people associate tryptophan only with animal protein, but plant proteins such as soybeans are also sources. Soybeans offer additional sleep-supporting nutrients, including B vitamins and minerals, and they provide antioxidant isoflavones,” Burgess says. Edamame is also delicious in stir-fries, soups, or enjoyed as a crunchy chip alternative straight from the bag—you can find several brands at many grocery stores these days.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

 

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posted by G S Iyer at 12:55 AM 0 comments

Saturday, May 16, 2026

4 Best Foods for Psoriasis, According to Nutrition Experts

 Key Points

  • A Mediterranean-style diet may help reduce psoriasis-related inflammation and improve symptoms.
  • Foods rich in fiber, antioxidants and omega-3s, like fruits, whole grains and fatty fish, are beneficial.
  • Limiting processed foods, alcohol and stress can help manage psoriasis flare-ups and inflammation.
    •  

    Psoriasis is a  chronic autoimmune condition that affects around 3% of adults in the United States. It causes red, scaly and inflamed patches on the elbows, knees, scalp and other parts of the skin. These develop because the immune system overreacts to common triggers and produces too many skin cells.

    It’s unclear exactly what causes the overactive immune response in psoriasis, but researchers know a combination of genetics and environmental factors are involved. Often, people have a family history of the disease, but factors like infections, medication reactions and stress also play a role. While your eating choices can’t cure psoriasis and there’s no specific diet to follow when you have the condition, some foods like fruits, vegetables, olive oil, nuts, fish, whole grains and beans may help with  managing inflammation, research shows. In turn, psoriasis symptoms may be less severe.

    Curious which specific foods can help with psoriasis and how? Here’s what nutrition experts recommend.

    Fruits & Vegetables

    Fruits and vegetables are rich in nutrients including polyphenols, carotenoids and vitamin C that act as antioxidants and may help reduce psoriasis-related inflammation.

    “They’re also an excellent source of fiber, which is associated with lower inflammation levels,” says a Dr. She recommends pairing berries—which provide antioxidants and fiber—with walnuts for an easy snack.

    Some other great antioxidant and fiber-rich fruits and vegetables include dark leafy greens, purple sweet potatoes, carrots and tropical fruits like passion fruit and kumquats, says a Dr.

     

    Olive Oil

    Across a number of studies, researchers have found that following a Mediterranean-style diet—which includes olive oil and other foods like fruits, vegetables, whole grains, fish and beans—can be helpful for people with psoriasis.

    Containing healthy monounsaturated fats and polyphenols, “diet patterns rich in olive oil, like the Mediterranean diet, are associated with lower inflammation overall and may help improve psoriasis symptoms by targeting underlying inflammatory pathways,” says a Dr.

    Curious how to incorporate more olive oil into your diet? Davis recommends using olive oil as your primary cooking oil and as the base of your salad dressings. She also suggests making a kale salad with purple sweet potatoes, hazelnuts and an olive oil vinaigrette.

    In the warmer months, “a watermelon salad with feta, olive oil and fresh herbs can be a refreshing, anti-inflammatory side,” Schachter says. 

    Whole Grains

    Whole grains are a good source of dietary fiber, which has been associated with lower levels of inflammation in the body. Whole grains like oats and barley contain fermentable fibers that gut bacteria break down in the colon to produce short-chain fatty acids. These compounds help reduce inflammation and modulate immune responses, Schachter explains.

    While no single food is a standalone treatment for psoriasis, replacing refined grains with whole grains is a dietary pattern that’s consistently associated with lower markers of systemic inflammation.

    “Swap white refined grains with whole grains like rolled oats, quinoa, brown rice and whole-grain bread,” Davis says. Other ideas include overnight oats, a bulgur pilaf side dish or quinoa stuffed peppers. For an anti-inflammatory meal that includes whole grains and many other psoriasis-friendly foods, Miremadi recommends combining leafy greens, roasted salmon, farro or quinoa, and then tossing it with lots of extra virgin olive oil and fresh lemon juice.

    Fatty Fish

    Fatty fish like salmon, sardines and mackerel are rich in the omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which research suggests can help reduce systemic inflammation. The body can’t produce omega-3s naturally, so it’s important to get them from the food you eat.

    “In a disease like psoriasis, which is characterized by chronic inflammation and immune activation, fatty fish may be supportive for managing inflammation and symptoms,” Miremadi says.

    Looking for ways to eat more fatty fish? Consider sardines on whole-grain crackers, a high-protein canned salmon salad or even grilled mackerel. Additionally, “options like salmon burgers or Moroccan-style fish provide omega-3s while still feeling satisfying and flavorful,” Schachter says.

    Other Tips for Managing Psoriasis

    • Minimize your intake of processed foods. Consuming ultra-processed foods, like packaged sweet or savory snacks, processed meats and soft drinks, is linked with a higher risk for psoriasis. A diet high in ultra-processed foods has also been linked with increased inflammation and may worsen or trigger psoriasis flare-ups.
    • Limit your alcohol intake. Alcohol is known to trigger or worsen psoriasis flare-ups.
    • Steer clear of smoking. Smoking has been linked with more severe psoriasis and can also increase the risk of developing psoriasis.
    • Find ways to minimize stress. Stress can trigger psoriasis flare-ups. Habits like journaling, meditation and gentle movement can all help with managing stress.                                                  

       

      This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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    posted by G S Iyer at 9:58 AM 0 comments