What to eat for better sleep: Science says it starts on your plate, not your pillow

That warm glass of milk before bed, something straight out of a children’s bedtime story. It was just the easiest fix to sleep as a child, perhaps even as an adult. You might remember that comfortable feeling of just leaning into your pillows and feel your body shutting shop for the night.

The foods that help us sleep

That’s the power of specific food and drinks, pointing to a definite link between what you consume before sleeping and a good night’s rest. Yet, as dieticians warn, before instead of zeroing in on a single food or nutrient for better sleep, it’s more effective to look at your overall dietary patterns. As Dubai-based Sharifa Khan, a dietician says, “Studies that explore global eating and sleeping habits consistently show that people who eat a balanced diet rich in fruits, vegetables, fiber-filled complex carbohydrates, and healthy fats, like those found in salmon, olive oil, and nuts, are more likely to enjoy restful, high-quality sleep.”

Moreover, there’s also a strong connection between the Mediterranean diet and better sleep health. “This style of eating, which emphasises whole foods, plant-based meals, lean proteins, and healthy fats, has been associated with a lower risk of insomnia-related symptoms, such as difficulty falling asleep or frequent waking during the night,” she says. In short, fatty fish, cherry tart juice, leafy vegetables, and fruits.

As Khan explains, these kind of diets that emphasise fruits, vegetables, whole grains, and other plant-based foods are naturally high in antioxidants and anti-inflammatory compounds. These nutrients help reduce inflammation in the body, a factor that has been linked to sleep disturbances and poor sleep quality.

Nevertheless, there are some foods that you can also consume before sleeping, preferably an hour or two prior to sleeping.

So, what are they?

Kiwis, almonds, tart berry juice are just some of the foods that can help you sleep at night. As Khan explains, “For instance, Kiwi is rich in antioxidants, such as vitamin C and E, folate, and serotonin. Serotonin is a neurotransmitter that plays a key role in regulating the sleep-wake cycle by serving as a precursor to melatonin, which is the hormone responsible for inducing sleep.” In fact, a study published in the Asia Pacific Journal of Clinical Nutrition revealed that participants who ate two kiwis one hour before bed fell asleep faster and had longer, higher-quality sleep.

 Sweet dreams, indeed.

Almonds: A crunchy superfood

Your mother wasn’t praising almonds to you as a child for no reason at all: A handful of these can support your sleep, explains Khan.  Rich in magnesium and melatonin, almonds promote muscle relaxation and support the production of sleep-regulating hormones. Furthermore, it improves your sleep quality, by helping the body regulate the neurotransmitter GABA, which calms brain activity.

Finally, magnesium helps control the body's internal clock, making it easier to fall asleep naturally.

Tart cherry juice, anyone?

Tart cherries are one of the few natural sources of melatonin. It doesn’t just taste good, it signals your body that it’s time to sleep. And, science says the same too: Research published in the European Journal of Nutrition found that people who drank tart cherry juice twice daily experienced improved sleep quality and duration.

So, pour yourself a glass and let this natural sleep booster work its magic.

Fatty Fish: Get your dose of Omega-3’s!

Yes, delicious as salmon, trout and tuna are, they’re not just good for your heart, they’re deeply beneficial for your sleep. “These fatty fish are rich in omega-3 fatty acids and vitamin D, both of which play a vital role in the production of serotonin, the precursor to melatonin,” explains Khan. “So, if you eat fish like salmon regularly, it can help reduce sleep disturbances and improve overall sleep quality,” she adds.

A 2014 study published in the Journal of Clinical Sleep Medicine found that men who ate salmon three times per week fell asleep faster and reported better overall sleep than those who ate other types of meat.

Oatmeal: A warm, bed-time meal

Dubai-based Shravani Guha, a homemaker swears by a warm oatmeal. “It has been my routine for the past eight years, and I don’t see myself changing it anytime soon,” she says. And why should she? She gets a peaceful night’s rest after it.

As Khan explains, “They are a great source of melatonin and complex carbohydrates that help more tryptophan, the amino acid responsible for creating serotonin and melatonin, enter the brain. Moreover, oats contain B-vitamins that support serotonin production, which helps your body unwind and drift into a peaceful sleep. A warm bowl of oatmeal before bed can help you relax and prepare for a restful night.”

Bananas: Why they work

Bananas will always help a good night's sleep, owing to their high potassium and magnesium content. As Dubai-based dietician Neha Patel explains,  “These two minerals help relax your muscles and regulate nerve function, easing your body into a calm state. Additionally, bananas contain vitamin B6, which aids in converting tryptophan into serotonin, helping to further promote a restful night’s sleep. If you're looking for a quick and satisfying sleep snack, a banana is the perfect choice.”

Chamomile tea

There’s something just deeply calming about having a cup of tea before bed, especially chamomile.

Chamomile tea is known for its calming properties, making it a go-to beverage for those looking to wind down before bed. Chamomile contains apigenin, a compound that binds to receptors in the brain and promotes relaxation, making it easier to fall asleep. A study published in BMC Complementary Medicine and Therapies found that chamomile tea improved sleep quality and reduced insomnia symptoms in participants. The mild, floral flavour is an added bonus!

 Sweet potatoes

Sweet potatoes are packed with complex carbohydrates that promote the release of insulin, which in turn helps more tryptophan enter your brain. “It helps in fueling serotonin and melatonin production, making it easier for you to wind down,” explains Patel.

Sweet potatoes also contain potassium, which helps relax muscles and reduce stress. They’re an ideal side dish to have at dinner, helping you feel full and relaxed without the risk of indigestion that heavier meals can cause before bed.

What should you not eat?

Research indicates that people who follow less healthy diets, often high in ultraprocessed foods, refined carbohydrates, and added sugars, are more likely to experience symptoms of insomnia, explain the dieticians. A 2016 study found a link between higher intake of saturated fats and sugars during the day and lower overall sleep quality.

Khan adds, “While the exact reasons aren't fully clear, one theory is that such foods may promote inflammation, which can interfere with sleep. Another possibility is that diets heavy in processed foods may crowd out more sleep-supportive nutrients found in healthier options.”

Additionally, a lack of sleep can drive cravings for these same processed, sugary foods, creating a cycle where poor sleep leads to poor dietary choices, which then further disrupt sleep.

To improve sleep quality, it’s also advisable to steer clear of spicy or high-fat meals in the hours leading up to bedtime, as these can trigger heartburn and interfere with falling or staying asleep.