The Sleep Diet: What to Eat (and Take) for Deeper Rest
November 03, 2025
Getting a good night's sleep is essential to health, wellness, and feeling your best. Proper sleep has numerous benefits, both physical and mental. Sleep boosts our immune system by allowing the body to repair and reduce the risk of illness. Sleep supports optimal blood pressure and cholesterol levels, which decrease the risk of cardiovascular disease.
When you don't get enough sleep, it disrupts hormones that regulate appetite, which can lead to weight gain. Proper sleep also enhances cognitive function, reduces stress and anxiety, improves mood, and protects against the development of depression. People who sleep well are more productive and creative, and also less likely to have an accident because sleep deprivation impairs judgment and reaction time.
Getting a good night's sleep isn't just about how many hours you spend in bed; it's also influenced by what you eat and drink. Nutrition plays a key role in supporting the body's sleep-wake cycle, hormone balance, and relaxation response. Here's a look at the best foods and supplements to help promote restful, restorative sleep:
Lean Proteins
Turkey, chicken, eggs, yogurt, and tofu contain tryptophan, an amino acid that helps the body produce serotonin, a hormone that helps regulate mood and sleep. If you pair these foods with healthy carbs like quinoa or oats, it allows more tryptophan to enter the brain.
Dairy Products
Milk, yogurt, and cheese are all good sources of tryptophan and calcium. Calcium helps the brain convert tryptophan into melatonin.
Nuts and Seeds
Almonds, walnuts, and pistachios are good sources of melatonin, magnesium, and healthy fats
Fatty Fish
Salmon and other fatty fish are rich in vitamin D and Omega-3 fatty acids, which help regulate serotonin.
Leafy Greens
Spinach and kale are high in magnesium, which helps improve sleep quality
Fruits
Bananas are a good source of magnesium and potassium, which are muscle relaxants. Tart cherries are a natural source of melatonin. Kiwi contains antioxidants and serotonin precursors that may improve sleep onset and duration.
Supplements like melatonin, magnesium, and valerian root may also help regulate sleep cycles. Here are some supplements/herbs to consider if you are looking for additional support:
- Melatonin: A hormone that regulates the sleep-wake cycle
- Magnesium: A mineral that plays a key role in sleep regulation
- L-theanine: An amino acid found in green tea that can promote relaxation and sleep
- Valerian Root: An herb that has been used to treat insomnia
- Chamomile: An herbal tea known for its calming effects
- Passion Flower: An herb that may help with anxiety and sleep
- Glycine: An amino acid that may lower core body temperature and encourage deeper sleep
- Ashwagandha: An herb that has been shown to reduce stress hormones and support healthy sleep patterns
Lifestyle is also an essential contributor to healthy sleep patterns. Make sure you keep caffeine and alcohol to a minimum, especially in the afternoon and evening. Establish a consistent bedtime routine to reinforce your body's natural circadian rhythm. Avoid heavy meals 2-3 hours before bedtime. Find ways to decompress in the evenings with meditation, deep breathing, or a cup of calming herbal tea.
In general, the best way to get nutrients is from whole foods. If you are considering taking a sleep supplement, it's best to discuss it with your healthcare provider and a dietitian to find the best option for your needs and the correct dose.
Dietary Supplements, Herbs and Herbal Supplements , Blog