Struggling to Sleep? These 11 Foods Could Help You Rest Better

Quality and restful sleep are essential for recovery, memory and learning, and participation in daily activities.Moreover, healthy sleep patterns are crucial for health because poor sleep contributes to chronic conditions.

Diet plays an integral role in sleep. Foods rich in essential minerals like magnesium, calcium, iron, and potassium help the body and mind relax. Adding these nutrients to your evening routine improves sleep quality.

1. Calcium-Rich Foods

Calciumhas multiple roles in sleep. Maintaining adequate calcium levels helps with falling and staying asleep. Additionally, calcium’s role in nerve signaling contributes to its effect on sleep. Calcium regulates brain waves during the restful sleep phase (non-rapid eye movement sleep).

Dairy products, fatty fish with bones, and certain vegetables like kale and bok choynaturally contain calcium. A 3.5-ounce serving of nonfat plainGreek yogurthas 111 mg of calcium, and one cup of cookedspinachprovides 245 mg.

Other foods, such as orange juice and non-dairy milk (soy), are fortified with calcium.

2. Iron-Rich Foods

The mineral iron carries oxygen throughout the body and supports normal cell function.Iron deficiencyis associated with poor sleep,insomnia, andsleep apnea.

It is unclear exactly how iron affects sleep. However, researchers believe iron’s role in neurotransmitter production influences its effect on sleep.

Research shows thatiron deficiencyalso contributes torestless leg syndrome, which causes intense urges to move the legs.Restless legs syndrome affects sleep quality. Supplementing with iron reduces symptoms ofrestless leg syndromeand may improve sleep quality, but additional research is necessary.

Iron is found inanimal and plant foods. A 3.5-ounce flank steak contains almost 2 mg of iron, one cup of cookedlentilsprovides 6.5 mg, and a 3.5-ounce serving of rawpumpkin seedshas 8 mg.

3. Cherries

Tart cherriesare a good source ofmelatonin, a hormone important for sleep. Melatonin levels fluctuate depending on the time of day. Melatonin is higher in the evening to facilitate sleep and lower in the morning to help wake up.

Eating foods rich in melatonin increases it in the body. Research shows that eating tart cherries or drinking tartcherry juiceraises melatonin levels to improve sleep quality and reduceinsomnia.

Daytime and artificial light inhibit the body’s ability to produce melatonin. Instead, snack on cherries or drink tart cherry juice in the evening when it is dark to help raise the body’s melatonin production.

4. Oats

Oatsare a great source offiberand other nutrients beneficial for sleep, like iron, calcium, and magnesium. A half-cup serving of oats contains 10 grams (g) of fiber and more than 4 mg of iron.

Oatsare alow-glycemic food, meaning they have less impact on blood sugar. The high fiber content of oats helps keep blood sugar stable, preventing any fluctuations throughout the night that can affect sleep and cause you towake up more throughout the night.

5. Fiber-Rich Whole Grains

Whole grains includebrown rice,barley, bulgur,quinoa, oatmeal, and products made from whole wheat flour. Conversely, white bread, pasta,rice, and other products made from white flour are considered refined grains.

Refined grainsare associated with lighter sleep and waking up more at night.Unlike refined grains, whole grains are rich in fiber. A high-fiber diet is linked to more restorative sleep and improved sleep quality.

Notably, among postmenopausal women (people in the time of life after menopause, when the menstrual cycle has permanently stopped), a diet rich in whole grains instead of refined grains is associated with lower rates of insomnia.

6. Bananas

Bananasare a great source ofpotassium. It exists in all tissues throughout the body and regulates organ function, muscle contraction, and signaling between nerve cells (neurons).One banana contains 375 milligrams of potassium.

One study shows potassium levels fluctuate based oncircadian rhythms. Changes in potassium levels may reflect nerve and brain cell activity that occurs with sleep and wakefulness.

However, despite these natural fluctuations, lower potassium concentrations are associated with worsened sleep quality.

7. Almonds

Almondscontain sleep-enhancing nutrients like potassium, calcium, magnesium, tryptophan, and melatonin. A 3.5-ounce serving of raw, whole almonds has more than 250 mg of calcium and magnesium and more than 700 mg of potassium.

TheDASHdiet (Dietary Approaches to Stop Hypertension diet) emphasizes foods rich in potassium and magnesium. One study found that the high potassium content of theDASH dietreduced sleepiness and sleep issues among women.

Moreover, consuming foods high in potassium, magnesium, and fiber improves sleep quality in women.

8. Herbal Teas

Herbal teas that contain valerian root, lemon balm, and chamomile confer additional relaxation benefits thatencourage sleep. These herbs act on the neurotransmittergamma-aminobutyric acid(GABA) to facilitate and improve sleep quality.GABAis the primary neurotransmitter that regulates sleep.

Valerian rootis an herbal supplement traditionally used as a sedative. Regularly drinking valerian root tea may help you fall asleep more quickly and improve sleep quality and deep sleep.

Chamomile teahas been used as a tranquilizer for thousands of years.It relaxes the body and improves sleep quality.

Traditional medicine useslemon balmfordigestive issuesandanxiety. Its compounds treat insomnia and encourage better sleep overall.Be mindful of drinking too much liquid close to bedtime, which may cause waking to urinate.

9. Turkey

Tryptophanis a protein (amino acid) in turkey that makes people sleepy. The body breaks down tryptophan into melatonin, causing you to feeltired after eatinglarge portions of turkey.

Tryptophan crosses the blood-brain barrier to release the neurotransmitterserotonin, which is then converted into melatonin.

A 3-ounce turkey breast contains 0.24 mg of tryptophan.Pair turkey breast with a whole-grain carbohydrate like farro or bulgur for a tryptophan boost. Consuming tryptophan withcarbohydratesallows more to cross the blood-brain barrier, resulting in greater melatonin production.

10. Fatty Fish

Fatty fishsuch as salmon, mackerel, and sardines are high inomega-3 fatty acidsand vitamin D.Omega-3sand vitamin D are important for serotonin production and melatonin levels.

11. Leafy Greens

Leafy green vegetableslikespinachandkaleare goodsources of magnesium, potassium, and calcium. Magnesium is a micronutrient essential for numerous reactions in the body.One cup of cooked spinach has nearly 160 mg of magnesium, and one cup of cooked kale has 45 mg of magnesium.

Magnesium helps people fall asleep faster and increases sleep duration.Magnesiumregulates certain neurotransmitters and the stress hormone cortisol to facilitaterelaxationand reduce stress in the brain and body.

Research in humans indicates that higher magnesium concentrations are associated with the recommended sleep time of seven to nine hours nightly.Moreover, according to some studies, people with better sleep quality have higher magnesium levels.

When to See a Healthcare ProviderCheck with your healthcare provider if you’veattended to your sleep hygiene, gotten enough exercise, tried to modify your diet, and are still having trouble sleeping. This is especially important if you’ve had trouble sleeping for over two weeks.

When to See a Healthcare Provider

Check with your healthcare provider if you’veattended to your sleep hygiene, gotten enough exercise, tried to modify your diet, and are still having trouble sleeping. This is especially important if you’ve had trouble sleeping for over two weeks.

Summary

Changing your diet may improve your sleep. Leafy greens, fatty fish, almonds, bananas, cherries, turkey, and whole grains contain nutrients that encourage sleep.

Consider eating sleep-enhancing foods and pairing them together to help even more with sleep. For example, make oatmeal with milk, bananas, cherries, and almonds for a bedtime snack. Check with your healthcare provider if you have trouble sleeping for over two weeks.

30 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Langan-Evans C, Hearris MA, Gallagher C, et al.Nutritional modulation of sleep latency, duration, and efficiency: a randomized, repeated-measures, double-blind deception study.Med Sci Sports Exerc. 2023;55(2):289-300. doi:10.1249/MSS.0000000000003040Arab A, Rafie N, Amani R, et al.The role of magnesium in sleep health: a systematic review of available literature.Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1Jeon YS, Yu S, Kim C, et al.Lower serum calcium levels associated with disrupted sleep and rest-activity rhythm in shift workers.Nutrients. 2022;14(15):3021. doi:10.3390/nu14153021U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.Leung W, Singh I, McWilliams S, et al.Iron deficiency and sleep - A scoping review.Sleep Med Rev. 2020;51:101274. doi:10.1016/j.smrv.2020.101274Trotti LM, Becker LA.Iron for the treatment of restless legs syndrome.Cochrane Database Syst Rev. 2019;1(1):CD007834. doi:10.1002/14651858.CD007834.pub3U.S. Department of Agriculture.Seeds, pumpkin seeds (pepitas), raw.U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367St-Onge MP, Mikic A, Pietrolungo CE.Effects of diet on sleep quality.Adv Nutr. 2016;7(5):938-949. doi:10.3945/an.116.012336Gangwisch JE, Hale L, St-Onge MP, et al.High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women’s Health Initiative.Am J Clin Nutr. 2020;111(2):429-439. doi:10.1093/ajcn/nqz275U.S. Department of Agriculture.Oats, whole grain, rolled, old fashioned.St-Onge MP, Roberts A, Shechter A, et al.Fiber and saturated fat are associated with sleep arousals and slow wave sleep.J Clin Sleep Med. 2016;12(1):19-24. doi:10.5664/jcsm.5384National Institutes of Health Office of Dietary Supplements.Potassium.U.S. Department of Agriculture.Bananas, ripe and slightly ripe, raw.Forsberg M, Olsson M, Seth H, et al.Ion concentrations in cerebrospinal fluid in wakefulness, sleep and sleep deprivation in healthy humans.J Sleep Res. 2022;31(3):e13522. doi:10.1111/jsr.13522Li M, Heizhati M, Wang L, et al.24-hour urinary potassium excretion is negatively associated with self-reported sleep quality in the general population, independently of sleep-disordered breathing.J Clin Sleep Med. 2022;18(11):2589-2596. doi:10.5664/jcsm.10168U.S. Department of Agriculture.Nuts, almonds, whole, raw.Liang H, Beydoun HA, Hossain S, et al.Dietary approaches to stop hypertension (DASH) score and its association with sleep quality in a national survey of middle-aged and older men and women.Nutrients. 2020;12(5):1510. doi:10.3390/nu12051510Bruni O, Ferini-Strambi L, Giacomoni E, et al.Herbal remedies and their possible effect on the GABAergic system and sleep.Nutrients. 2021;13(2):530. doi:10.3390/nu13020530Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders-a systematic review and meta-analysis.J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323Lelli D, Cortese L, Pedone C.Use of plant-derived natural products in sleep disturbances.Adv Exp Med Biol. 2021;1308:217-224. doi:10.1007/978-3-030-64872-5_15Lelli D, Cortese L, Pedone C.Use of plant-derived natural products in sleep disturbances.Adv Exp Med Biol. 2021;1308:217-224. doi:10.1007/978-3-030-64872-5_15U.S. Department of Agriculture.Turkey, whole, breast, meat only, cooked, roasted.Dai Y, Liu J.Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies.Nutr Rev. 2021;79(8):847-868. doi:10.1093/nutrit/nuaa103Murphy RA, Tintle N, Harris WS, et al.PUFA ω-3 and ω-6 biomarkers and sleep: a pooled analysis of cohort studies on behalf of the Fatty Acids and Outcomes Research Consortium (FORCE).Am J Clin Nutr. 2022;115(3):864-876. doi:10.1093/ajcn/nqab408Gao Q, Kou T, Zhuang B, et al.The association between vitamin D deficiency and sleep disorders: a systematic review and meta-analysis.Nutrients. 2018;10(10):1395. doi:10.3390/nu10101395U.S. Department of Agriculture.Kale, fresh, cooked, no added fat.Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z

30 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Langan-Evans C, Hearris MA, Gallagher C, et al.Nutritional modulation of sleep latency, duration, and efficiency: a randomized, repeated-measures, double-blind deception study.Med Sci Sports Exerc. 2023;55(2):289-300. doi:10.1249/MSS.0000000000003040Arab A, Rafie N, Amani R, et al.The role of magnesium in sleep health: a systematic review of available literature.Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1Jeon YS, Yu S, Kim C, et al.Lower serum calcium levels associated with disrupted sleep and rest-activity rhythm in shift workers.Nutrients. 2022;14(15):3021. doi:10.3390/nu14153021U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.Leung W, Singh I, McWilliams S, et al.Iron deficiency and sleep - A scoping review.Sleep Med Rev. 2020;51:101274. doi:10.1016/j.smrv.2020.101274Trotti LM, Becker LA.Iron for the treatment of restless legs syndrome.Cochrane Database Syst Rev. 2019;1(1):CD007834. doi:10.1002/14651858.CD007834.pub3U.S. Department of Agriculture.Seeds, pumpkin seeds (pepitas), raw.U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367St-Onge MP, Mikic A, Pietrolungo CE.Effects of diet on sleep quality.Adv Nutr. 2016;7(5):938-949. doi:10.3945/an.116.012336Gangwisch JE, Hale L, St-Onge MP, et al.High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women’s Health Initiative.Am J Clin Nutr. 2020;111(2):429-439. doi:10.1093/ajcn/nqz275U.S. Department of Agriculture.Oats, whole grain, rolled, old fashioned.St-Onge MP, Roberts A, Shechter A, et al.Fiber and saturated fat are associated with sleep arousals and slow wave sleep.J Clin Sleep Med. 2016;12(1):19-24. doi:10.5664/jcsm.5384National Institutes of Health Office of Dietary Supplements.Potassium.U.S. Department of Agriculture.Bananas, ripe and slightly ripe, raw.Forsberg M, Olsson M, Seth H, et al.Ion concentrations in cerebrospinal fluid in wakefulness, sleep and sleep deprivation in healthy humans.J Sleep Res. 2022;31(3):e13522. doi:10.1111/jsr.13522Li M, Heizhati M, Wang L, et al.24-hour urinary potassium excretion is negatively associated with self-reported sleep quality in the general population, independently of sleep-disordered breathing.J Clin Sleep Med. 2022;18(11):2589-2596. doi:10.5664/jcsm.10168U.S. Department of Agriculture.Nuts, almonds, whole, raw.Liang H, Beydoun HA, Hossain S, et al.Dietary approaches to stop hypertension (DASH) score and its association with sleep quality in a national survey of middle-aged and older men and women.Nutrients. 2020;12(5):1510. doi:10.3390/nu12051510Bruni O, Ferini-Strambi L, Giacomoni E, et al.Herbal remedies and their possible effect on the GABAergic system and sleep.Nutrients. 2021;13(2):530. doi:10.3390/nu13020530Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders-a systematic review and meta-analysis.J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323Lelli D, Cortese L, Pedone C.Use of plant-derived natural products in sleep disturbances.Adv Exp Med Biol. 2021;1308:217-224. doi:10.1007/978-3-030-64872-5_15Lelli D, Cortese L, Pedone C.Use of plant-derived natural products in sleep disturbances.Adv Exp Med Biol. 2021;1308:217-224. doi:10.1007/978-3-030-64872-5_15U.S. Department of Agriculture.Turkey, whole, breast, meat only, cooked, roasted.Dai Y, Liu J.Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies.Nutr Rev. 2021;79(8):847-868. doi:10.1093/nutrit/nuaa103Murphy RA, Tintle N, Harris WS, et al.PUFA ω-3 and ω-6 biomarkers and sleep: a pooled analysis of cohort studies on behalf of the Fatty Acids and Outcomes Research Consortium (FORCE).Am J Clin Nutr. 2022;115(3):864-876. doi:10.1093/ajcn/nqab408Gao Q, Kou T, Zhuang B, et al.The association between vitamin D deficiency and sleep disorders: a systematic review and meta-analysis.Nutrients. 2018;10(10):1395. doi:10.3390/nu10101395U.S. Department of Agriculture.Kale, fresh, cooked, no added fat.Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z

Langan-Evans C, Hearris MA, Gallagher C, et al.Nutritional modulation of sleep latency, duration, and efficiency: a randomized, repeated-measures, double-blind deception study.Med Sci Sports Exerc. 2023;55(2):289-300. doi:10.1249/MSS.0000000000003040Arab A, Rafie N, Amani R, et al.The role of magnesium in sleep health: a systematic review of available literature.Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1Jeon YS, Yu S, Kim C, et al.Lower serum calcium levels associated with disrupted sleep and rest-activity rhythm in shift workers.Nutrients. 2022;14(15):3021. doi:10.3390/nu14153021U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.Leung W, Singh I, McWilliams S, et al.Iron deficiency and sleep - A scoping review.Sleep Med Rev. 2020;51:101274. doi:10.1016/j.smrv.2020.101274Trotti LM, Becker LA.Iron for the treatment of restless legs syndrome.Cochrane Database Syst Rev. 2019;1(1):CD007834. doi:10.1002/14651858.CD007834.pub3U.S. Department of Agriculture.Seeds, pumpkin seeds (pepitas), raw.U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367St-Onge MP, Mikic A, Pietrolungo CE.Effects of diet on sleep quality.Adv Nutr. 2016;7(5):938-949. doi:10.3945/an.116.012336Gangwisch JE, Hale L, St-Onge MP, et al.High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women’s Health Initiative.Am J Clin Nutr. 2020;111(2):429-439. doi:10.1093/ajcn/nqz275U.S. Department of Agriculture.Oats, whole grain, rolled, old fashioned.St-Onge MP, Roberts A, Shechter A, et al.Fiber and saturated fat are associated with sleep arousals and slow wave sleep.J Clin Sleep Med. 2016;12(1):19-24. doi:10.5664/jcsm.5384National Institutes of Health Office of Dietary Supplements.Potassium.U.S. Department of Agriculture.Bananas, ripe and slightly ripe, raw.Forsberg M, Olsson M, Seth H, et al.Ion concentrations in cerebrospinal fluid in wakefulness, sleep and sleep deprivation in healthy humans.J Sleep Res. 2022;31(3):e13522. doi:10.1111/jsr.13522Li M, Heizhati M, Wang L, et al.24-hour urinary potassium excretion is negatively associated with self-reported sleep quality in the general population, independently of sleep-disordered breathing.J Clin Sleep Med. 2022;18(11):2589-2596. doi:10.5664/jcsm.10168U.S. Department of Agriculture.Nuts, almonds, whole, raw.Liang H, Beydoun HA, Hossain S, et al.Dietary approaches to stop hypertension (DASH) score and its association with sleep quality in a national survey of middle-aged and older men and women.Nutrients. 2020;12(5):1510. doi:10.3390/nu12051510Bruni O, Ferini-Strambi L, Giacomoni E, et al.Herbal remedies and their possible effect on the GABAergic system and sleep.Nutrients. 2021;13(2):530. doi:10.3390/nu13020530Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders-a systematic review and meta-analysis.J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323Lelli D, Cortese L, Pedone C.Use of plant-derived natural products in sleep disturbances.Adv Exp Med Biol. 2021;1308:217-224. doi:10.1007/978-3-030-64872-5_15Lelli D, Cortese L, Pedone C.Use of plant-derived natural products in sleep disturbances.Adv Exp Med Biol. 2021;1308:217-224. doi:10.1007/978-3-030-64872-5_15U.S. Department of Agriculture.Turkey, whole, breast, meat only, cooked, roasted.Dai Y, Liu J.Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies.Nutr Rev. 2021;79(8):847-868. doi:10.1093/nutrit/nuaa103Murphy RA, Tintle N, Harris WS, et al.PUFA ω-3 and ω-6 biomarkers and sleep: a pooled analysis of cohort studies on behalf of the Fatty Acids and Outcomes Research Consortium (FORCE).Am J Clin Nutr. 2022;115(3):864-876. doi:10.1093/ajcn/nqab408Gao Q, Kou T, Zhuang B, et al.The association between vitamin D deficiency and sleep disorders: a systematic review and meta-analysis.Nutrients. 2018;10(10):1395. doi:10.3390/nu10101395U.S. Department of Agriculture.Kale, fresh, cooked, no added fat.Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z

Arab A, Rafie N, Amani R, et al.The role of magnesium in sleep health: a systematic review of available literature.Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1

Jeon YS, Yu S, Kim C, et al.Lower serum calcium levels associated with disrupted sleep and rest-activity rhythm in shift workers.Nutrients. 2022;14(15):3021. doi:10.3390/nu14153021

U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.

Leung W, Singh I, McWilliams S, et al.Iron deficiency and sleep - A scoping review.Sleep Med Rev. 2020;51:101274. doi:10.1016/j.smrv.2020.101274

Trotti LM, Becker LA.Iron for the treatment of restless legs syndrome.Cochrane Database Syst Rev. 2019;1(1):CD007834. doi:10.1002/14651858.CD007834.pub3

U.S. Department of Agriculture.Seeds, pumpkin seeds (pepitas), raw.

U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.

Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367

St-Onge MP, Mikic A, Pietrolungo CE.Effects of diet on sleep quality.Adv Nutr. 2016;7(5):938-949. doi:10.3945/an.116.012336

Gangwisch JE, Hale L, St-Onge MP, et al.High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women’s Health Initiative.Am J Clin Nutr. 2020;111(2):429-439. doi:10.1093/ajcn/nqz275

U.S. Department of Agriculture.Oats, whole grain, rolled, old fashioned.

St-Onge MP, Roberts A, Shechter A, et al.Fiber and saturated fat are associated with sleep arousals and slow wave sleep.J Clin Sleep Med. 2016;12(1):19-24. doi:10.5664/jcsm.5384

National Institutes of Health Office of Dietary Supplements.Potassium.

U.S. Department of Agriculture.Bananas, ripe and slightly ripe, raw.

Forsberg M, Olsson M, Seth H, et al.Ion concentrations in cerebrospinal fluid in wakefulness, sleep and sleep deprivation in healthy humans.J Sleep Res. 2022;31(3):e13522. doi:10.1111/jsr.13522

Li M, Heizhati M, Wang L, et al.24-hour urinary potassium excretion is negatively associated with self-reported sleep quality in the general population, independently of sleep-disordered breathing.J Clin Sleep Med. 2022;18(11):2589-2596. doi:10.5664/jcsm.10168

U.S. Department of Agriculture.Nuts, almonds, whole, raw.

Liang H, Beydoun HA, Hossain S, et al.Dietary approaches to stop hypertension (DASH) score and its association with sleep quality in a national survey of middle-aged and older men and women.Nutrients. 2020;12(5):1510. doi:10.3390/nu12051510

Bruni O, Ferini-Strambi L, Giacomoni E, et al.Herbal remedies and their possible effect on the GABAergic system and sleep.Nutrients. 2021;13(2):530. doi:10.3390/nu13020530

Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders-a systematic review and meta-analysis.J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323

Lelli D, Cortese L, Pedone C.Use of plant-derived natural products in sleep disturbances.Adv Exp Med Biol. 2021;1308:217-224. doi:10.1007/978-3-030-64872-5_15

U.S. Department of Agriculture.Turkey, whole, breast, meat only, cooked, roasted.

Dai Y, Liu J.Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies.Nutr Rev. 2021;79(8):847-868. doi:10.1093/nutrit/nuaa103

Murphy RA, Tintle N, Harris WS, et al.PUFA ω-3 and ω-6 biomarkers and sleep: a pooled analysis of cohort studies on behalf of the Fatty Acids and Outcomes Research Consortium (FORCE).Am J Clin Nutr. 2022;115(3):864-876. doi:10.1093/ajcn/nqab408

Gao Q, Kou T, Zhuang B, et al.The association between vitamin D deficiency and sleep disorders: a systematic review and meta-analysis.Nutrients. 2018;10(10):1395. doi:10.3390/nu10101395

U.S. Department of Agriculture.Kale, fresh, cooked, no added fat.

Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276

Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z

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1. Calcium-Rich Foods#

2. Iron-Rich Foods#

3. Cherries#

4. Oats#

5. Fiber-Rich Whole Grains#

6. Bananas#

7. Almonds#

8. Herbal Teas#

9. Turkey#

10. Fatty Fish#

11. Leafy Greens#

When to See a Healthcare Provider#

Summary#