Diet may play a much larger role in sleep disorders and difficulty falling asleep than previously thought.
Research indicates that specific nutrients—such as tryptophan, magnesium, and melatonin—contribute to regulating the sleep-wake cycle. However, experts emphasize that the overall dietary pattern remains the most important factor, rather than relying on a single specific food.
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"There is a common belief that certain foods improve sleep, and this is supported by scientific evidence," nutritionist Kelly Springer told Fox News.
She explained that one of the primary reasons for this is that nutrients like tryptophan, magnesium, and melatonin play a direct role in sleep regulation. Tryptophan, for instance, is an essential amino acid that the body converts into serotonin and melatonin—two hormones that help regulate sleep timing.
Dietitian Amy Davis noted that foods rich in "melatonin, serotonin, magnesium, and omega-3 fatty acids, along with specific amino acids like tryptophan," can help promote relaxation and improve overall sleep quality.
Here are five foods recommended by experts to include in your evening routine:
1. Tart Cherries
Cherries are among the few natural food sources of melatonin, the hormone that signals to the body that it’s time to relax and prepare for sleep. "Research suggests that cherries can help treat insomnia and improve overall sleep quality," Davis said. According to the Cleveland Clinic, tart cherries specifically may support sleep by increasing melatonin levels.
2. Turkey
Eating turkey has long been associated with post-meal sleepiness, especially during Thanksgiving—and there is a scientific explanation for it. It is rich in tryptophan, which helps the body produce serotonin and melatonin.
However, Springer noted that the effect of tryptophan on sleep is influenced by the overall composition of the diet and the presence of other nutrients. "Following a diet that contains complete proteins, including tryptophan, especially one to two hours before bed, may help regulate this cycle and improve sleep," she added.
3. Salmon
Fatty fish like salmon provide a powerful combination of Vitamin D and omega-3 fatty acids, elements that some studies have linked to improved sleep quality.
Davis explained that Vitamin D deficiency is associated with sleep disorders, while omega-3 fatty acids may play a role in brain function and reducing inflammation—two factors that can influence sleep. She added that Chilean salmon is an excellent choice due to its high omega-3 content and relatively low mercury levels, making it suitable for regular consumption.
4. Milk and Yogurt
Dairy products provide three nutrients linked to sleep support: tryptophan, calcium, and magnesium. Davis stated that these compounds are associated with relaxation and may contribute to boosting melatonin production. A small bowl of yogurt or a glass of milk before bed may help the body transition into a sleep state, though the effect can vary from person to person.
5. Nuts and Seeds
Walnuts and almonds contain magnesium, tryptophan, and small amounts of melatonin—all of which are linked to relaxation and sleep regulation. Some studies have connected magnesium to better sleep quality, as it may help regulate neurotransmitters associated with sleep and reduce muscle tension.
Davis added that pumpkin seeds and chia seeds are rich in magnesium and contain some tryptophan, "which helps relax muscles and support the body's natural sleep processes." They are a light and easy-to-eat option; a small evening snack of seeds can provide these nutrients without leaving you feeling "heavy" before bed.
While no single food is a magic solution for sleep problems, certain nutrients can support natural sleep mechanisms when included as part of a balanced diet. Springer added that eating balanced meals or snacks containing protein can "help regulate blood sugar levels, reducing sleep disruptions and contributing to muscle repair during sleep."
