We all know what it feels like to wake up after a restless night — foggy, sluggish and counting the hours until you can get back to bed. Sleep is one of the most powerful tools for your health, yet many adults fall short of the seven to nine hours experts recommend. While stress, caffeine and busy schedules often take the blame, what you eat may have more impact on your sleep than you realize.

Your body runs on rhythm. The foods you eat throughout the day affect hormone levels, digestion and relaxation — all of which play a role in how easily you fall asleep and how deeply you rest. Choosing the right foods and avoiding the wrong ones can help your body prepare for a better night’s sleep.

Foods that help you sleep better

Some foods naturally promote relaxation, calm the nervous system and support the production of sleep-regulating hormones like melatonin and serotonin.

• Almonds – A small handful of almonds makes an ideal bedtime snack. They provide magnesium and healthy fats that help stabilize blood sugar and prevent nighttime awakenings.
• Bananas – More than just a quick breakfast, bananas are full of magnesium and potassium — minerals that help relax muscles and reduce stress. They also support serotonin production, which boosts your mood and promotes better rest.
• Cherries – Tart cherries, in particular, are among the few natural sources of melatonin.Tart cherries contain natural melatonin and anthocyanins, which may help improve sleep by reducing inflammation.
• Kiwi – Kiwis are loaded with antioxidants and serotonin. Studies have found that eating one or two before bed can help you fall asleep faster and stay asleep longer.
• Oats – Oats contain melatonin and complex carbohydrates that help your body absorb tryptophan more easily. A small serving of warm oatmeal before bed can help you wind down naturally.
• Turkey – You have probably heard about the sleepiness that follows a big Thanksgiving meal. That’s because turkey contains tryptophan, an amino acid your body uses to produce serotonin and melatonin.

Drinks that support rest

What you drink matters, too. Caffeine and alcohol can disrupt sleep, even if you consume them hours before bedtime. Caffeine can stay in your system for up to six hours, and while alcohol may make you sleepy at first, it can cause you to wake up more during the night.

Try swapping those for drinks that help calm your body:

• Chamomile tea – This gentle herbal tea contains apigenin, a compound that promotes relaxation and reduces anxiety.
• Tart cherry juice – Like tart cherries, tart cherry juice contains natural melatonin, so it can help regulate your sleep-wake cycle and promote deeper sleep.
• Warm milk – Milk’s tryptophan and calcium work together to support melatonin production.

Timing is everything

The timing of your meals plays a big role in how well you sleep. Eating a large meal too close to bedtime can cause your body to focus on digestion instead of rest. Try to finish dinner two to three hours before bed.

If you’re hungry later in the evening, choose a small, balanced snack that combines complex carbohydrates and protein — like whole-grain toast with nut butter, yogurt with fruit or a banana with almonds. These light snacks can keep you satisfied without keeping you awake.

Building better sleep habits

Good sleep isn’t just about food. For the best results, pair your nutrition habits with a few simple lifestyle changes. Stick to a consistent bedtime, turn off bright screens at least 30 minutes before bed and make your bedroom calm, cool and quiet.

Daily exercise improves sleep quality by finishing your workout a few hours before bedtime. Gentle stretching or deep breathing can help your body relax before you turn in for the night.

The bottom line

Sleep is one of the best things you can do for your overall health. It supports your heart, immune system, mood and even metabolism. Choosing foods rich in magnesium, tryptophan and melatonin — and cutting back on caffeine, alcohol and heavy foods late in the day — can help your body naturally prepare for rest.

Think of eating for sleep as an easy form of self-care. A few simple choices can help you fall asleep faster, sleep more deeply and wake up feeling refreshed and ready for the day ahead.

Tanner tip

Talk with your healthcare provider if you are often tossing and turning or waking up tired despite making good, sleep-friendly food choices. A more serious sleep condition may be at play.

Ready to take your next step toward better sleep? Contact the Tanner Center for Sleep Disorders at 770-812-9146 to make an appointment or learn more by visiting tanner.org/sleep-care.