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.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

7 Magnesium-Rich Foods to Help Improve Your Sleep—and Your Mood

Of all the minerals we need, magnesium just may be the one with the longest job description. It’s required in more than 300 processes in the body, including nerve function, blood pressure regulation, protein synthesis, and immune support. If you work out a lot, you probably know that magnesium helps with muscle recovery, especially in the form of a nice Epsom salt bath.

“Magnesium is considered an essential nutrient, meaning our body can’t make it, but we need it to survive and operate, so we have to obtain it from our environment,” says Paul Kriegler, RD, a registered dietitian and the director of products at Life Time. Despite magnesium’s importance, many people aren’t getting enough of it. According to data from the National Health and Nutrition examination survey, nearly half of U.S. adults don’t get enough magnesium. (For the record, you should aim for between 400 and 420 milligrams a day, according to the National Institutes of Health.)

As with any nutrient, it’s best to get magnesium through diet versus supplements because you’ll be consuming other important nutrients at the same time. Vitamins haven’t been shown to make us healthier the way that having a well-balanced, nutrient-rich diet does.

It bears repeating that magnesium is needed for many, many different reasons. According to three dietitians we talked to, getting enough magnesium is partially responsible for avoiding feeling tired and moody all the time. It’s something a 2020 study in Nutrients and a 2024 study in Frontiers in Public Health suggest too.

While there are a lot of factors that influence sleep and mood, the dietitians we talked to all said that

How magnesium impacts mood

If you are experiencing depression and anxiety, upping your magnesium intake isn’t going to solve all your problems. It shouldn’t even be your first line of defense. That said, there is some scientific evidence that making sure you’re meeting the daily recommended amount can help. “Magnesium has a ton of different roles, but one of them is helping with mood regulation,” says a registered dietitian.

Dryden explains that the main way magnesium impacts mood regulation is by supporting serotonin production, which a 2024 scientific article published in Cureus backs up. “Serotonin is that ‘feel good’ neurotransmitter that helps prevent anxiety and depression. If we don’t get enough magnesium, then we’re not going to produce enough serotonin, which can lead to those negative moods,” she says. 

Besides supporting serotonin production, Dryden says that magnesium also impacts the neurotransmitters glutamate and GABA, which are important for reducing stress and promoting calmness. “If we don’t get enough magnesium, we’re hindering the processes of producing these neurotransmitters,” she says. On top of all that, Dryden says that magnesium lowers levels of the stress hormone cortisol.

Registered dietitian Serena Pratt, RD, explains that magnesium and GABA work together to lower the body’s fight-or-flight response, acting as a calming mineral that supports the nervous system. Kriegler adds that magnesium helps the body settle into the rest-and-digest parasympathetic state instead of jumping into the fight-or-flight state as easily.

If you are prone to experiencing seasonal affective disorder during the winter months, you may be wondering if adding more magnesium-rich foods to your diet can help protect against it. According to all three experts, it’s not a great primary solution, but it can help. When it comes to seasonal affective disorder, Kriegler says that what’s most important is getting enough vitamin D (according to a study published in Frontiers in Nutrition, one in four U.S. adults don’t get enough). Magnesium helps with vitamin D absorption, which is why it plays a supporting role.

How magnesium impacts sleep

While magnesium hasn’t been proven to improve sleep, as indicated by a 2021 systematic review published in BMC Complementary Medicine and Therapies, it can help prime the body for sleep, similarly to how it can support mood. (After all, it’s easier to sleep when you feel relaxed versus anxious.) Pratt explains that magnesium boosts GABA production, which calms down the body’s nervous system and gets it ready for sleep.

On top of supporting GABA production, Dryden says that magnesium helps convert the amino acid tryptophan into serotonin, which then gets converted into melatonin, a hormone that’s crucial for sleep because it signals to the body that it’s nighttime and helps regulate the body’s internal clock (known as circadian rhythm).

“Even though magnesium doesn’t directly produce melatonin, it’s really important in helping that process get done and if we don’t get enough magnesium, that process might not happen as efficiently,” Dryden says.

Dryden says that research has shown that magnesium can help improve sleep efficiency, reducing the time it takes to fall asleep and decreasing the number of wake-up times throughout the night. A 2021 study published in Sleep taking into account roughly 4,000 people backs this up, showing that participants who supplemented with magnesium experienced higher quality sleep than participants who didn’t supplement with magnesium.

7 magnesium-rich foods worth adding to your diet

As mentioned earlier, it’s best to get magnesium through diet versus supplements because you’ll be consuming other important nutrients at the same time. The magnesium-rich foods included here all have other nutrients that either support sleep, mood, or both.

1. Pumpkin seeds

Pumpkin seeds top both Pratt and Dryden’s lists for the best magnesium-rich foods for better mood and sleep. It has more magnesium than any other food, with 156 milligrams per serving, or 37% of the recommended daily value. “Pumpkin seeds also contain tryptophan, which is an amino acid that’s important for relaxation and sleep,” Dryden says. If you don’t plan on carving any pumpkins this fall, pumpkin seeds are easy to find at most grocery stores. They make a nice, crunchy topper for salads, oatmeal, or yogurt.

2. Chia seeds

Another seed that’s high in magnesium is chia seeds. “Two tablespoons of chia seeds is going to give you a pretty decent amount of magnesium,” Dryden says. Besides magnesium, she says that these tiny seeds are also high in omega-3 fatty acids, which are important for brain function and decreasing inflammation—both important for avoiding depression and anxiety.

3. Leafy greens

One magnesium-rich food Kriegler recommends is leafy greens because it’s super versatile and high in many other important nutrients, including fiber. You probably already know how important fiber is for gut health. Due to the strong connection between gut health and brain health, a thriving microbiome is crucial for mood regulation. A 2023 scientific article published in Nutritional Neuroscience highlights a connection between a high-fiber diet and a lower risk of depression.

Another article, published in Brain and Behavior in 2024, says that a high-fiber diet is associated with better sleep quality. Considering that leafy greens are high in both magnesium and fiber, it could be the one-two punch your diet needs to feel your best.

4. Whole grains

Oats, whole wheat flour, and quinoa all contain magnesium. Similar to leafy greens, these whole grains are super versatile, which is why Kriegler recommends them. Besides magnesium, whole grains contain tryptophan and GABA, which as the experts explained, help promote relaxation and sleep.

5. Lentils and beans

Beans, beans, good for your heart…and also good for keeping depression, anxiety, and insomnia away. “Black beans, chickpeas, and lentils are all high in magnesium as well as folate, fiber, and iron,” Pratt says. As a low-glycemic food, she explains that they keep blood sugar levels steady, which helps prevent anxiety. Similar to magnesium, Pratt explains that folate helps with serotonin production—another reason why eating lentils and beans supports mental health.

6. Tart cherries

“Tart cherries also contain a good amount of magnesium and also have melatonin,” Dryden says. While it’s worth noting that the melatonin in tart cherries is much lower than what you’ll find in a melatonin supplement (as this 2018 study in the American Journal of Therapeutics shows), the pairing still makes them an excellent pre-bedtime snack. Dryden does say that they have to be tart cherries specifically, but adds that drinking tart cherry juice works just as well as eating the fruit.

7. Dark chocolate

All three dietitians say that dark chocolate contains magnesium. To get the maximum benefit, Pratt recommends choosing chocolate with at least 65% cocoa. For many people, enjoying a piece of chocolate is an instant mood booster. There’s a reason for this beyond its magnesium content, which a 2022 scientific article in Current Research In Food spells out: Eating dark chocolate prompts the brain to release endorphins, which leads to feeling happier. Dark chocolate also contains serotonin, a neurotransmitter that helps regulate mood.

While whole foods are more nutrient-dense than singular-nutrient supplements, Kriegler points to research showing the benefit of taking a magnesium supplement regardless of how nutrient-rich your diet is. For example, a 2022 study published in Nutrients that took into account 889 people found that supplementing with magnesium lowered inflammation. Another scientific article published in Frontiers analyzing seven different scientific studies found that supplementing with magnesium was linked to significantly lowering depression.

During this time of year, when mood and energy can both run low, it’s especially worth it to up your intake of magnesium. Considering how versatile the major food sources of the nutrient are, there’s no reason not to.

 

 

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

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs