Certain foods contain sleep-promoting compounds like melatonin, serotonin and tryptophan, which help regulate sleep cycles. Key examples include almonds (melatonin & magnesium), kiwi (serotonin), chamomile tea (apigenin), turkey/chicken (tryptophan), tart cherry juice (melatonin), fatty fish (omega-3s & vitamin D), and walnuts (melatonin & healthy fats).
Research supports specific benefits: Chamomile tea’s apigenin improves drowsiness, kiwi consumption before bed enhances sleep onset and duration and tart cherry juice may relieve insomnia (though its sugar content requires moderation).
Avoid sleep-disrupting foods and drinks before bed, including alcohol (disrupts REM sleep), caffeine (delays sleep onset), spicy foods (triggers indigestion) and sugary beverages (linked to shorter sleep duration).
High-glycemic-index foods like white rice may aid sleep onset in some individuals (particularly athletes), while passionflower tea can calm the nervous system by boosting GABA production.
Modern diets heavy in ultra-processed foods contribute to widespread insomnia, emphasizing the need for whole, nutrient-rich foods to support neurotransmitter synthesis, hormonal balance and metabolic stability for better sleep.
Getting a good night’s sleep is essential for overall health, yet millions struggle with insomnia and restless nights. While factors like stress, screen time and poor sleep hygiene play a role, emerging research suggests that diet may be a key contributor—or solution—to sleep troubles.
Read Full Article: https://www.naturalnews.com/2026-02-15-sleep-better-tonight-science-backed-foods-drinks.html
