Foods That Can Make You Sleep Better

Beef  YouTube

Beef is high in tryptophan, an acid “that is involved in the process of making melatonin naturally,” Breus told INSIDER. Melatonin is a hormone that helps regulate your sleep.

Beef also contains vitamin B3 and iron, which help alleviate restlessness, according to the sleep doctor.

1Foods That Can Make You Sleep Better

Tuna

Fish like tuna is a great source of Omega-3 fatty acids, which has been found to be helpful in regulating the sleep cycle.

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Salmon

Salmon is also loaded with Omega-3, making it an ideal dish for dinner if you want to get a good night’s rest.

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Halibut

Halibut is another fish that is full of Omega-3 that can help you get better quality sleep.

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Pumpkin

Pumpkin is something of a sleep superfood, containing tons of calcium, magnesium, Omega-3, copper, and chromium — which can all improve sleep, according to Breus.

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Asparagus

Asparagus contains vitamin B, calcium, and magnesium, making it an ideal side dish with dinner.

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Beetroot

Beetroot is loaded with calcium and magnesium, which Breus said “a lot of people are deficient in.” Not getting enough calcium and magnesium can “make for a more irregular sleep pattern.”

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Artichokes

If you find it tough to fall asleep, try adding artichokes to your diet. They’re full of iron, which can help ease restlessness, according to the sleep doctor.

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Seaweed

Snacking on seaweed, which is a rich source of tryptophan, can help you sleep through the night.

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Avocados

Turns out, having avocado toast for brunch can help you sleep better at night. Avocados are high in B vitamins that Breus said can help regulate sleep.

10Foods That Can Make You Sleep Better

Leafy greens

Leafy greens like spinach and bok choy are loaded with magnesium and vitamin B, which can help promote sleep.

11Foods That Can Make You Sleep Better

Broccoli

“Broccoli is a good thing to have because it helps eliminate caffeine from your system,” Breus said.

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Legumes

Rich in vitamin B and folic acids, legumes promote the regulation of serotonin, according to Breus.

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Almonds

Almonds are packed with sleep-healthy nutrients including Omega-3, B vitamins, magnesium, and calcium.

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Walnuts

Snacking on walnuts should help you sleep a lot better. The powerhouse nut contains tryptophan, calcium, magnesium, and selenium.

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Oats

Oatmeal can keep you fuller for longer — and oats contain copper which is linked to longer sleep, according to Breus.

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Buckwheat

Like oats, buckwheat is full of copper and fiber, which are good for your blood sugar levels and your sleep.

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Greek yogurt

Greek yogurt is especially good for promoting sleep, since it contains probiotics which Breus said can influence the production of melatonin.

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Low-fat cottage cheese

If you crave a late-night snack before bed, Breus recommends low-fat cottage cheese.

Though he doesn’t think it’s a great idea to eat right before bed — “you don’t want to start up the whole digestive process,” he said — cottage cheese is a great snack since it’s high in tryptophan.

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Bananas

“Bananas are loaded with magnesium,” Breus said, making them an ideal snack to help regulate your sleep cycle.

20Foods That Can Make You Sleep Better

Tart cherries

“Tart cherries have the highest amount of melatonin in them of any fruit,” Breus said. So they’re arguably the best thing to snack on for a good night’s sleep.

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Kiwi

According to Breus, “kiwi helps promote serotonin.” Serotonin is derived from tryptophan, and is thought to create feelings of well-being and happiness.

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Herbal tea

Drinking herbal teas can help you relax before bed. Breus recommends lavender or chamomile in particular, which are the most calming.

23Foods That Can Make You Sleep Better

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