If “you are what you eat,” then many exhausted Americans should probably crave the foods that have been scientifically proven to encourage a night of high-quality sleep.

“A thoughtful approach to what you eat can become one of your best strategies for better sleep, nourishing both body and mind for optimal rest,” confirms Kaitlyn Comeau, registered dietitian, fitness instructor and certified sleep and recovery coach. “Adding sleep-friendly foods, like those rich in magnesium and tryptophan, helps set your body up for success in reaching quality rest each night.”

But not all foods appease every palate. Luckily, a robust number of options will satisfy not only the belly but also the desire to achieve an ever-so-desirable state of restfulness. Check out nine that may earn permanent spots in your nightly meal and/or snack rotation.

Foods To Help You Sleep

Poultry

Winner, winner, chicken dinner. According to Comeau, turkey and chicken are good sources of protein and can help people fall asleep. Poultry also contains tryptophan, an amino acid that helps produce melatonin and serotonin. “These hormones work together to relax the body and prepare it for sleep,” she adds.

Dairy

Got milk? Some studies note that dairy products (yogurt, milk, cheese and cottage cheese) are among the best sources of calcium, which helps the body process melatonin and tryptophan. When combined with melatonin supplements and exercise, milk has even been proven to improve sleep, particularly in those 65 years or older.

Fatty Fish

To achieve optimal rapid eye movement (REM) sleep, it may be wise to go under the sea. “Fatty fish like salmon and trout are high in omega-3s and vitamin D, both of which play a role in serotonin production,” reveals Comeau. “This mood-boosting hormone helps regulate sleep cycles and promotes deeper, more restorative rest.”

Nuts and Seeds

Nuts such as almonds, pistachios and walnuts are a natural source of melatonin and magnesium. “These nutrients relax muscles and nerves, making it easier to wind down for the night,” explains Comeau. Pumpkin seeds could be a great addition to your evening routine. “These are a great addition to your bedtime snack as they are rich in magnesium and zinc, both of which support serotonin production, helping to stabilize mood and sleep quality,” she adds.

Fruit

Produce is always in season when it comes to nodding off. Comeau and other medical professionals recommend adding fruits rich in melatonin to your menu to help you fall asleep faster and wake up less often at night. Good choices are whole tart cherries and/or their juice, raspberries, bananas, oranges and pineapple. Bananas also contain healthy amounts of magnesium and potassium, two essential minerals that help prevent wakefulness during the night.

While kiwi has also been found to aid with insomnia, she warns against eating acidic fruits before bed, as they may aggravate acid reflux.

Whole Grain Foods

Carbs are not the enemy, especially considering the role they play in catching Zzz’s. “Whole grains like oats, barley and quinoa provide fiber and complex carbohydrates that digest slowly, stabilizing blood sugar levels for sustained energy and reduced sleep interruptions,” says Comeau. “They’re also rich in magnesium, a mineral that lowers stress hormones, and oats even contain melatonin, all of which help promote relaxation and better sleep quality.”

That said, it is always best to avoid foods made with refined flour, as they are often highly processed and can impair sleep by reducing serotonin levels.

Tea

A cup of warm tea is said to soothe the soul but can also prime the body for bedtime. “Chamomile tea contains apigenin, an antioxidant that binds to specific receptors in the brain, reducing anxiety and initiating a state of relaxation that can help with sleep,” reveals Comeau.

“Teas like passionflower and valerian root have long been used to relieve tension and promote a restful state, making them excellent bedtime beverages.”

“Passionflower tea is known for its calming effects, often used to relieve mild anxiety and improve sleep quality,” she adds, alluding to studies that suggest it may increase levels of GABA, which promotes a more restful state. “Valerian root is [also] an herbal remedy with mild sedative properties that can help reduce the time it takes to fall asleep. It’s often taken as a tea or supplement and has been used historically to improve sleep quality.”

Lavender is another herb that’s been shown to help aid in relaxation and sleep onset.

Honey

Adding honey to the aforementioned herbal teas is a wonderful way to enjoy its sleep-supportive benefits. “The mild sweetness of honey complements these teas and can make the ritual even more soothing,” explains Comeau. “Honey can also be drizzled over a small serving of yogurt with fruit or paired with oatmeal. Each of these options allows honey’s natural sugars to help tryptophan reach the brain, boosting serotonin and gently easing you into a restful sleep.”

Leafy Greens

Dinner time demands a salad for both its health and bedtime benefits. “Leafy greens like spinach, kale, and Swiss chard are packed with calcium, which helps the brain use tryptophan to produce melatonin, easing you into a restful night,” shares Comeau.

When To Eat Foods That Help You Sleep

Timing can be just as important as the food itself. To get the most out of sleep-supporting foods, Comeau recommends snacking about one to two hours before bedtime.

“This gives your body enough time to absorb key nutrients, like tryptophan and magnesium, which help calm the nervous system and prepare you for sleep,” she says.

That said, your last larger meal should be about two to three hours before bedtime, as your body will also need time to digest and allow blood sugar and hormone levels to settle. Indigestion obviously disrupts sleep, and you don’t want to go to bed with an upset stomach or heartburn.

Supplements To Help You Sleep

The thought of eating before bed can be off-putting for many who prefer not to feel full when falling asleep. Should you prefer a supplement, Comeau suggests three.

1. Magnesium: “Magnesium helps calm the nervous system and reduce stress by regulating GABA, a neurotransmitter that promotes relaxation. Foods like leafy greens, pumpkin seeds, and dark chocolate are good sources, but a magnesium supplement can also be helpful.” 

1. Ashwagandha: “Ashwagandha is an adaptogenic herb that helps the body manage stress, which can be especially helpful for people whose sleep is disrupted by anxiety or stress. A small dose before bed in tea or supplement form can promote relaxation.” 

1. Turmeric: “A supplement or warm turmeric latte with a dash of cinnamon and honey is comforting and contains compounds like curcumin, which may reduce inflammation and support relaxation for a restful sleep.” 

If eating and sleeping are your favorite pastimes, incorporating the aforementioned ingredients into a bedtime routine should be a piece of cake (but not literally, because sugar and refined carbs can be hard to digest). Consider experimenting with a few until you find the foods that work for you.