Sleep-Aiding Foods to Aid Your Rest: Key Details You Shouldn't Miss Out On

Indeed, one's diet can influence sleep quality. Here are eight recommended foods for improved slumber:

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2025 June 17 . 12:41 AM

2 min read

Absolutely! Diet can influence sleep quality. Here's a list of 8 foods known to promote restful... — Absolutely! Diet can influence sleep quality. Here's a list of 8 foods known to promote restful sleep.

Sleep-Aiding Foods to Aid Your Rest: Key Details You Shouldn't Miss Out On

Get the zzz's you deserve by paying attention to what you eat! With a whopping 35% of American adults struggling with insomnia, it's high time we understand what foods can help us catch a solid night's sleep.

Now, diet and sleep are complex beasts, and there's no one magical food that'll guarantee restful slumber. But here are eight delicious options that can certainly help:

1. Nuts & Seeds

These little guys are packed with melatonin, magnesium, zinc, and tryptophan, a combo that's known to combat insomnia.

2. Fatty Fish

Fatty fish, such as salmon and sardines, are rich in vitamin D, omega-3 fatty acids, and protein, which help regulate your body's serotonin levels and improve sleep quality.

3. Kiwi

This sweet fruit is packed with vitamins and minerals that aid sleep, and its antioxidant properties can even help balance high concentrations of serotonin. Have one or two an hour before bed time.

4. Chamomile Tea

Sip on a hot cup of this herbal delight. It's packed with antioxidants that can reduce inflammation in chronic diseases and also help you beat insomnia.

5. Rice

The complex carbohydrates in rice can help you snooze if you pair it with the right dose of protein and amino acids before bedtime.

6. Tart Cherry Juice

This juice packs a punch of melatonin, which helps regulate your circadian rhythm and promotes healthy sleep.

7. Malted Milk

Malted milk offers a hefty dose of melatonin, along with B and D vitamins, which combined can help reduce sleep interruptions and offer a more uninterrupted and restful night's sleep.

8. Turkey

Turkey is a great source of protein, and it contains tryptophan, an amino acid that plays a key role in producing serotonin and melatonin, neurotransmitters that control sleep.

Now, there are also some foods you should avoid before hitting the hay:

Ice cream: It's loaded with sugar, which can spike insulin levels and make it tough to fall asleep.
Wine: It might help you relax, but it can prevent your body from reaching its REM cycle.
Coffee: Caffeine will stimulate your central nervous system, making it hard to get some shut-eye.
Chocolate: It also contains caffeine and can ramp up arousal and disrupt your sleep cycle.
Spicy Food: It can boost your metabolism, increase your body temperature, and keep you wide awake.

But that's not all! Regular physical activity, mindfulness practices like meditation, and creating a calm, dark, and cool sleep environment can also help you catch some zzz's. Don't forget to establish a consistent sleep schedule, as well.

So, if you're having trouble sleeping, give ShutEye® a try. This all-in-one sleep app offers a wide range of tools to help you drift off and understand your sleep cycles from a scientific perspective. Say goodbye to tossing and turning and hello to peaceful slumber!

Nuts and seeds, rich in melatonin, magnesium, zinc, and tryptophan, can be beneficial for individuals battling insomnia as part of a health-and-wellness routine that includes proper sleep hygiene. Similarly, turkey, with its tryptophan content, aids in the production of serotonin and melatonin, neurotransmitters that regulate sleep. Additionally, science suggests that chamomile tea, with its antioxidant properties, could help reduce inflammation and help combat insomnia.