Foods That Can Help You Sleep Better
Struggling to fall asleep or waking up feeling unrefreshed?
What you eat in the evening may play a bigger role than you think. Certain nutrients, melatonin, serotonin, and tryptophan, work together to regulate your body’s natural sleep–wake cycle.
Here’s how they connect, and how you can use food to your advantage.
Melatonin
What it is: A hormone your brain releases at night to signal it’s time to sleep.
Why it matters: Higher levels help you feel sleepy, while bright light, stress, or late-night eating can suppress production.
Foods rich in melatonin: Tart cherries, pistachios, kiwi, grapes, tomatoes, salmon, goji berries, lentils, and mushrooms.
Including these in your dinner or evening snack can support your body’s natural production of this hormone.
Serotonin
What it is: A neurotransmitter that supports mood, relaxation, and the sleep–wake cycle.
Why it matters: Serotonin helps calm your nervous system and is directly converted into melatonin at night.
While foods don’t contain much serotonin directly, your body makes it from the amino acid tryptophanm which is why getting enough of that building block is key.
Tryptophan
What it is: An essential amino acid your body uses to make serotonin and melatonin.
Why it matters: Without enough tryptophan, your brain can’t make these “sleep” and “feel-good” chemicals effectively.
Foods rich in tryptophan: Oats, milk, banana, eggs, chicken, tofu, nuts, soy milk, and pumpkin seeds.
Pairing these with healthy carbohydrates (like rice, oats, or wholegrain bread) helps tryptophan reach the brain more efficiently.
Putting It Together – How to Eat for Better Sleep
To support good sleep naturally, try to balance your evening meal with a mix of protein, carbohydrates, and sleep-supportive foods:
Build a Sleep-Friendly Dinner Plate:
Your evening meal sets the tone for the night. Aim for a balanced combination of tryptophan-rich protein, complex carbohydrates, and colourful vegetables.
Try this combination:
Protein: Chicken, salmon, tofu, eggs, or lentils
Carbohydrates: Brown rice, quinoa, sweet potato, or oats
Vegetables/Fruit: Tomatoes, mushrooms, or kiwi for natural melatonin
Healthy fats: A drizzle of olive oil, avocado, or a few nuts for satisfaction
Carbohydrates help transport tryptophan into the brain, where it’s converted into serotonin and then melatonin. That’s why extremely low-carb dinners can sometimes interfere with sleep.’
Evening snack (if hungry):
Yoghurt with a sprinkle of oats and with tart cherries
Banana with a handful of almonds
Warm milk with a kiwi or banana on the side
Extra tips:
Eat your last meal 2–3 hours before bedtime
Avoid caffeine after midday
Dim lights and limit screen exposure after dinner
Keep your bedroom cool and dark
Try gentle relaxation techniques like stretching or deep breathing
Quick Example: A Sleep-Supportive Evening
Dinner: Grilled salmon with brown rice, sautéed mushrooms, and a side of roasted tomatoes
Snack: Kiwi and a handful of pistachios
Routine: Dim the lights, stretch, no screens 30 mins before bed
The Bottom Line
Sleep is influenced by many factors, but nutrition plays an important role in supporting your body’s natural rhythms.
Choosing foods rich in tryptophan and melatonin, balanced with slow-release carbohydrates and a calming night routine, can help you drift off more easily and wake feeling more refreshed.