Catch Zzz's

20 Best Foods For Better Sleep

You won’t believe which breakfast food you should totally take to bed.

20 Best Foods For Better Sleep
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20 Best Foods For Better Sleep

You won’t believe which breakfast food you should totally take to bed.

Stuck counting sheep under the covers? Perhaps you need to nourish your body with a better dinner. Certain foods, such as the ones below, help synthesize the amino acid tryptophan—a precursor to sleep-regulating hormones serotonin and melatonin—or contain slumber-inducing nutrients including potassium, magnesium, calcium, and B vitamins. Find out which picks are midnight snack-approved, then scope out these 25 Doctors’ Own Tips for Better Sleep.

1

Milk

Glass of milk Shutterstock

Milk contains sleep-inducing tryptophan to help you catch Zzzs more soundly. Mom was right!

2

Kiwi

Kiwi Shutterstock

Kiwi contains the sleep hormone serotonin and folate, which can ward off insomnia.

3

Almonds

Almonds
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Magnesium and calcium work together to prime your body for slumber, and almonds just happen to be a potent source of both.

4

Hummus

Hummus and vegetables Shutterstock

Who knew chickpeas are a good source of slumber-promoting tryptophan?

5

Cherries

Cherries Shutterstock

The tart fruit’s fibers are packed with naturally-occurring melatonin, helping you doze off quicker.

6

Bananas

Bananas
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Nanners contain two key muscle relaxers—potassium and magnesium—in addition to tryptophan.

7

Spinach

Spinach Shutterstock

Consider raw spinach the best-kept secret for a perfect night’s sleep: in addition to tryptophan, it’s got a winning combo of folate, magnesium, and vitamins B6 and C to help synthesize serotonin.

8

Lean Meat

Turkey
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The tryptophan in meat such as chicken, turkey, beef, elk, and lamb can help whisk you off into dreamland.

9

Yogurt

Yogurt Shutterstock

For a quadruple tryptophan treat, layer low-fat Greek yogurt, honey, raw oats, and banana.

10

Peanut Butter

Peanut butter toast Shutterstock

Jelly’s partner in crime happens to be jam-packed with tryptophan.

11

Whole Grain Toast

Bread
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In addition to muscle-relaxing magnesium, whole grains contain B vitamins that are essential for proper tryptophan absorption.

12

Cheese

Cottage cheese Shutterstock

Cheese may seem like an overly indulgent midnight snack, but it’s chock-full of tryptophan to help you nod off.

13

Passionflower Tea

Tea Shutterstock

Passionflower tea can help you savor sleep thanks to its flavone chrysin, which works as a mild sedative.

14

Lemon Balm Tea

Tea
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Another natural sedative, lemon balm tea has been shown to nip sleep disorders in the bud.

15

Prunes

Prunes Shutterstock

Besides for helping you stay regular, prunes pack in vitamin B6, calcium and magnesium, which are essential for melatonin production.

16

Soy

Soy sauce
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Soy foods such as miso, tofu, edamame, and tempeh are brimming with isoflavones, which help produce serotonin.

17

Dark Chocolate

Dark chocolate
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This indulgent treat delivers a powerful serotonin punch in every bite.

18

Cereal

Cereal with berries Shutterstock

Insomnia stands no chance against carbs and calcium!

19

Sweet Potato

Sweet potato Shutterstock

These succulent taters are brimming with magnesium, potassium, and calcium to help you hit the hay.

20

Fish

Salmon
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Salmon, halibut, and tuna are especially high in vitamin B6, which helps make melatonin. Wild salmon is also one of our 29 Best-Ever Proteins for Weight Loss.