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Foods to eat that can improve sleep

  //food-wine.news-articles.net/content/2025/09/11/foods-to-eat-that-can-improve-sleep.html
  Published in Food and Wine on Thursday, September 11th 2025 at 17:41 GMT by KOAT Albuquerque
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How Your Kitchen Can Be Your Sleep Coach

If you’ve ever turned your phone into a night‑time reading lamp, you’re not alone. According to a recent feature on KOAT, “Foods That Improve Sleep,” a growing body of research suggests that the foods you munch on before bed can have a dramatic effect on how fast you fall asleep, how long you stay asleep, and how rested you feel in the morning. The article pulls together the science, offers practical meal ideas, and even lists foods that you can add or avoid for the best sleep possible.

The Science of Sleep‑Friendly Foods

The article opens with a quick primer on why food matters for sleep. While many people focus on caffeine or alcohol, the key players in the kitchen are melatonin, the hormone that signals the body to wind down, and tryptophan, an amino acid that the body converts into serotonin and then melatonin. Foods rich in these compounds, or in the nutrients that help them function, can tip the scales in favor of a deeper, more restorative slumber.

The piece also cites the National Sleep Foundation and a 2022 study from the Journal of Nutrition that found a clear link between dietary patterns and sleep quality. In short, a diet that includes a mix of protein, healthy fats, and complex carbs before bedtime supports the natural circadian rhythm.

Sleep‑Boosting Foods, According to KOAT

1. Cherries & Tart Cherry Juice

Cherries are one of the few natural sources of melatonin. The article notes that consuming a handful of tart cherries or a glass of tart cherry juice in the evening can increase melatonin levels by up to 10% compared to a placebo. KOAT highlights a study in Nutrients (2018) that reported participants who drank cherry juice fell asleep 18 minutes faster and had longer total sleep time.

2. Bananas

A banana is a great source of potassium and magnesium—minerals that help relax muscles—and tryptophan. The article points out that the combination of these nutrients can ease the body into a relaxed state, making it easier to drift off. KOAT suggests snacking on a banana with a handful of walnuts for a balanced, sleep‑friendly bite.

3. Almonds & Walnuts

Both nuts contain melatonin, magnesium, and healthy fats. KOAT references a 2020 review in the American Journal of Clinical Nutrition that linked almond consumption to improved sleep quality in adults. A small handful (about 1 ounce) before bed is enough to tap into those benefits without adding too many calories.

4. Whole‑Grain Cereals & Oatmeal

Complex carbs can help transport tryptophan to the brain more efficiently. The article emphasizes the role of whole‑grain cereals like oatmeal, which not only provide this carbohydrate load but also contain B vitamins that support serotonin production. A warm bowl of oatmeal with a splash of milk can be a comforting bedtime ritual.

5. Low‑Fat Dairy (Milk & Yogurt)

Milk contains tryptophan and calcium, which help the brain use tryptophan to produce serotonin. KOAT quotes a 2015 study that found participants who had a glass of warm milk 30 minutes before bed fell asleep 15 minutes faster. Greek yogurt with a drizzle of honey offers the same benefits plus a touch of protein to keep you satisfied.

6. Turkey

Turkey is famed for its tryptophan content. KOAT mentions that a turkey sandwich with whole‑grain bread can be a comforting way to get that amino acid. However, it cautions that large portions or heavy sauces can lead to indigestion, which could disrupt sleep.

7. Chamomile Tea

Though not a “food,” chamomile tea is a traditional sleep aid. The article references a 2016 randomized controlled trial in the Journal of Clinical Sleep Medicine that found chamomile tea improved sleep quality among adults with insomnia. A cup of caffeine‑free herbal tea can be a soothing wind‑down ritual.

Foods to Avoid Before Bed

While the article is full of suggestions, it also warns against a few culprits:

• Caffeine‑laden drinks (coffee, black tea, soda) should be avoided after 2 pm because they can stay in the bloodstream for up to 8 hours.
• High‑fat, heavy meals can trigger acid reflux, a common sleep disruptor.
• Sugary snacks spike blood sugar and cause a crash that can disturb sleep patterns.

KOAT’s advice is to aim for a light, balanced snack rather than a late‑night feast.

Putting It All Together: A Sample Sleep‑Friendly Evening

To help readers visualize the concepts, the article provides a sample menu:

• 6:00 pm – Grilled chicken breast with quinoa and steamed broccoli
• 8:00 pm – Warm bowl of oatmeal topped with sliced banana and a sprinkle of walnuts
• 9:00 pm – Glass of tart cherry juice or a cup of chamomile tea
• 9:30 pm – A small handful of almonds or a cup of low‑fat Greek yogurt with honey

The suggestion is to finish the last snack about 30–60 minutes before lights out to give the body time to begin the sleep‑inducing cascade of hormones.

Expert Take‑away

A nutritionist featured in the article, Dr. Susan Patel, explains that “sleep is a complex biological process, and what we eat plays a surprisingly big role.” She recommends pairing these foods with consistent sleep hygiene practices—regular bedtimes, a cool, dark room, and limiting screen time—to maximize benefits.

Bottom Line

The KOAT feature underscores a simple yet powerful truth: the items you tuck into your stomach in the evening can either be allies or adversaries in the quest for a good night’s rest. By choosing foods that are naturally rich in melatonin, tryptophan, magnesium, and complex carbs—and by steering clear of caffeine, heavy fats, and sugary treats—you give your body a natural cue to wind down. It’s not a magic bullet, but when combined with good sleep habits, these kitchen tweaks can help you fall asleep faster, stay asleep longer, and wake up feeling truly refreshed.