What to Eat for Better Sleep

Sleep is influenced by what you eat and drink, yet many people overlook the impact of their diet. This article looks at what foods and drinks are good and what to avoid for good sleep.

We’ll also cover the science behind how specific nutrients, supplements, and dietary patterns affect your sleep.

This article is from the Lifestyle & Nutrition sections of our Library.

Your diet plays a more important role in your sleep quality than you may think. The foods you eat throughout the day (and especially in the evening) influence your ability to fall asleep, stay asleep, and sleep well.

What Foods Help You Sleep Better?

The Mediterranean Diet

Mediterranean-style eating patterns are strongly associated with better sleep quality and quantity of sleep [1].

It’s rich in vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish, which support sleep by reducing inflammation, improving gut health, and providing enough of the essential “sleep-promoting” nutrients.

The Mediterranean diet isn't about individual "superfoods" but a “holistic” approach that is based on eating minimally processed, nutrient-dense foods with plenty of fibre and healthy fats (usually from olive oil).

We have a whole resource hub on the Mediterranean diet, if you would like to know more about it and will help you get going with this diet.

Tryptophan-Rich Foods

Tryptophan is an essential amino acid your body uses to produce serotonin and melatonin, two “neurotransmitters” that are needed to regulate your sleep-wake cycles.

Foods rich in tryptophan include dairy products (milk, cheese, yoghurt), poultry (turkey, chicken), fish, eggs, soy products, nuts, and seeds.

Tryptophan supplementation at doses exceeding one gram per day can help improve sleep quality [2]. That said, food sources provide more modest amounts, but regular consumption of tryptophan-rich foods can still offer benefits.

A specific dairy protein called alpha-lactalbumin, found in dairy, has been shown to increase tryptophan when consumed in the evening and improve alertness and attention when you wake up.

Tip #1: Combine tryptophan-rich protein with complex carbohydrates in your evening meal, as carbohydrates facilitate tryptophan's transport to the brain, where it helps you sleep.

Melatonin-Rich Foods

Several foods naturally contain melatonin or other substances that increase melatonin production. Melatonin-rich tart cherry juice improves both sleep quality and quantity [3].

Other melatonin-rich food options are milk, kiwi, and some cereals. Several studies have shown that eating these foods in the evening, around an hour before bed, can improve sleep.

Melatonin supplements (typically 0.5 to 3 mg taken 30 to 60 minutes before bed) can also improve sleep quality, particularly in adults with respiratory conditions, metabolic diseases, and sleep disorders. However, the benefits of melatonin supplementation on sleep in healthy people is less certain [4].

Fatty Fish, Omega-3s and Vitamin D

Salmon, mackerel, trout, and other fatty fish contain high levels of omega-3 fatty acids and vitamin D, which influence sleep quality via serotonin production and reduce inflammation.

Studies show that regular consumption of oily/fatty fish is associated with better sleep quality and daytime functioning.

While evidence for omega-3 supplementation shows mixed results by itself, including fatty fish in your diet 2 to 3 times per week provides these pro-sleep nutrients while also improving overall health.

High-Fibre Food

High-fibre diets rich in fruits, vegetables, and whole grains are associated with deeper “slow-wave” sleep (the most important stage of sleep) [5]. This appears to be one of the mechanisms through which fibre-rich eating patterns improve overall sleep quality.

Greater fibre intake predicts more time spent in deep, slow-wave sleep stages, while higher intake of saturated fat and sugar predicts lighter, more fragmented sleep.

Eating fibre-rich foods can help you sleep by controlling your blood sugar levels overnight and promoting a healthy gut microbiome that helps control inflammation and brain chemicals that help you sleep.

To improve your fibre intake: start your day with porridge or whole-grain cereals with fruit. Eat a large portion of salad and vegetables with your dinner. Choose whole grains over refined carbohydrates. Add beans and lentils to soups, stews, and broths. Snack on fruit or vegetable sticks with hummus.

Zinc-Rich Foods

Zinc-rich seafood (especially oysters) is shown to help you get to sleep faster and sleep better [6]. The beneficial effects of zinc may relate to its role in sleep-regulating “neurotransmitters” like serotonin, melatonin and GABA.

Good dietary sources beyond oysters include beef, pumpkin seeds, lentils, chickpeas, and other shellfish.

Good sources of dietary zinc include: oysters and other shellfish, red meat, beans and pulses, pumpkin seeds, cashew nuts and almonds. The sleep improvements from zinc appear most pronounced when addressing deficiency or inadequate intake, which is surprisingly common.

Other Vitamins and Minerals for Sleep

Multiple vitamins and minerals are important for sleep. So deficiencies in these nutrients are commonly found in people reporting poor sleep. These include:

Magnesium is involved in melatonin synthesis and supports “GABA”, which helps you relax. Good sources include whole grains, nuts, seeds, legumes, and leafy greens.

B vitamins (particularly B1 and folate), vitamin D, vitamin C, and minerals like selenium, calcium, iron, and phosphorus have all been associated with better sleep. People who sleep poorly generally have lower intakes of these micronutrients.

Tip #2: Rather than worrying about getting dozens of individual nutrients at a time, it is easier to focus on eating a varied, nutrient-dense diet (like the Mediterranean diet), that is rich in vegetables, fruits, whole grains, legumes, nuts, seeds, and lean proteins to ensure adequate micronutrient intake supporting sleep.

Eat Breakfast for Better Sleep

Regularly eating breakfast is associated with better sleep [7]. Breakfast eaters show better appetite control throughout the day and improved sleep quality compared to those who routinely skip their morning meal.

Eating breakfast regularly is thought to be related to maintaining consistent circadian eating patterns and avoiding the metabolic disruptions that come with prolonged morning fasting.

What to Avoid for Better Sleep

Caffeine

Caffeine is probably the most powerful dietary disruptor of sleep; it can reduce total sleep time by approximately 45 minutes, it worsens how well you sleep and make it more difficult to get to sleep.

You don’t have to give up caffeine entirely, but timing your intake is critical if you want to improve your sleep. Here's what the research recommends: A small coffee (~100 mg caffeine) should be consumed at least 9 hours before bedtime. A stronger or larger coffee or pre-workout supplement (over 200 mg) requires at least 13 hours before bed to avoid sleep disruption.

This means if you aim to sleep at 10 PM, you should avoid caffeine after 1 PM for a small coffee, or after 9 AM for stronger sources.

Caffeine lurks in obvious sources like coffee and energy drinks, but also in tea (especially black and green), many sodas, chocolate, some medications, and pre-workout supplements. Read the labels and get your timing right if you want to optimise your sleep.

Alcohol

While alcohol may make you feel sleepy initially and may help you fall asleep faster, it disrupts sleep quality throughout the night.

Alcohol suppresses “REM sleep” (the stage associated with memory and emotional processing), fragments your sleep, and causes more awakenings in the second half of the night.

Even low to moderate alcohol intake (e.g., 1 beer or a small glass of wine) affects your sleep quality. For restful, restorative sleep, reduce alcohol consumption pretty much to zero, and avoid drinking within several hours of bedtime.

Nicotine

Nicotine from smoking, vaping, nicotine pouches, or gum also reduces sleep quality. Smokers and nicotine users commonly have more difficulty getting to sleep, waking up more often, and getting less restorative sleep.

Like caffeine, the stimulant effects of nicotine interfere with your ability to fall asleep and maintain deep sleep stages.

If you use nicotine products, avoiding them for several hours before bedtime can help minimise sleep disruption, though avoiding them entirely and reducing the amount you use them provides the greatest sleep benefit.

Cannabis and THC

Despite many people using cannabis to help with sleep, research groups it with alcohol, nicotine, and caffeine as substances that reduce sleep quality. While the evidence isn’t as conclusive, habitual cannabis use is associated with poorer sleep.

However, some patient groups with clinically diagnosed conditions, who severely struggle with still (e.g., sleep disorders, chronic pain, PTSD, multiple sclerosis), have reported positive effects of cannabis use on sleep.

Ultra-Processed Foods, Sugar, and Saturated Fat

Diets high in saturated fat, added sugars, and ultra-processed foods are linked with lighter, less restorative sleep and insomnia [8]. People with poor sleep consume more ultra-processed foods compared to good sleepers.

These foods may impair sleep by destabilising blood sugar levels, increasing inflammation, and worsening your gut microbiome and hormonal health.

Skip the soft drinks, energy drinks, packaged foods, fast food, instant and microwave foods, sweets and confectionery; or keep it to a minimum.

Late-Night Eating

Eating large meals close to bedtime or consuming high-fat, high-carbohydrate snacks in the evening disrupts your “nighttime metabolism” [9].

It’s linked to poorer health and sleep outcomes. Late-night eating can interfere with the body's natural “circadian rhythm” and the processes that should occur just before and during sleep.

People who eat most of their calories later in the day have a higher risk of obesity and metabolic diseases. The evidence suggests “front-loading” calories earlier in the day is better for your health and sleep quality.

The high-salt intake from processed foods is also associated with poorer sleep quality, by affecting blood pressure and fluid balance, that disrupt comfort when in bed.

What Supplements Are Good For Sleep

Ashwagandha

Ashwagandha extract has demonstrated small but measurable improvements in both sleep quantity and quality in adults with insomnia or poor baseline sleep [10]. While the effects are modest, it is one of the better-studied herbal supplements for sleep.

Creatine

Although we’re aware of anecdotal reports, we’re not aware of any high-quality research showing that creatine affects sleep in any profound way.

Chamomile & Herbal Teas

While they may not robustly promote sleep, caffeine-free herbal teas serve as reasonable, cheap, risk-free bedtime drinks that can be part of a relaxing routine. They're certainly preferable to caffeinated options.

Putting It All Into Practice

Throughout the Day:

Mediterranean-style meals centred on vegetables, whole grains, legumes, fish, and olive oil
Adequate protein from diverse sources, including fatty fish 2-3 times weekly
Plenty of fruits, vegetables, nuts, and seeds for micronutrients and fibre
Eat breakfast to support circadian eating patterns
Whole food sources rich in tryptophan and melatonin

In The Evening:

Include tryptophan-rich protein at dinner (like fish, poultry, dairy, eggs, tofu)
Consider melatonin-rich options: a small glass of milk or tart cherry juice, kiwifruit for dessert
Keep evening meals moderate in size — avoid large, heavy late-night eating
Choose complex carbohydrates paired with protein
“Front-load” calories earlier in the day rather than eating most food late.

Minimise or Avoid (Especially After Midday):

All caffeine sources after early afternoon (at least 9-13 hours before bed)
Alcohol, particularly close to bedtime
Nicotine products, especially evening use
High-sugar snacks and drinks
Heavily processed, salty fast foods
Large meals within 2-3 hours of bedtime

What is the 10-3-2-1-0 Rule?

10 hours before bed: Stop consuming caffeine (coffee, tea, soda).
3 hours before bed: Stop eating large meals and drinking alcohol.
2 hours before bed: Stop working, checking email, or doing stressful tasks.
1 hour before bed: Turn off all screens (phones, TV, computers).
0 is the number of times you hit the snooze button in the morning.

It's a nice, memorable rule to keep in mind, which is supported by the science.

Intervention	Effect on Sleep
Mediterranean Diet	✅Beneficial
Eating Breakfast Regularly	✅Beneficial
Eat Tryptophan-rich Foods	✅Beneficial
Eat Melatonin-rich Foods	✅Beneficial
Zinc, Magnesium, Vitamin B & D rich foods	✅Beneficial
Creatine & Herbals Teas	↔️Not beneficial or harmful
Eating Large Meals Late at Night	❌ Avoid
Skipping Breakfast	❌ Avoid
Ultra processed foods & drinks	❌ Avoid
Caffeine, Alchohol & Nicotene	❌ Avoid

Some (Final) Important Notes

The relationship between diet and sleep is “bidirectional” — poor sleep also worsens dietary choices, increasing cravings for sugar, caffeine, and processed foods.

This can create a vicious cycle, or downwards spiral, where bad sleep leads to poor eating, which further impairs sleep.

Most nutrient and dietary changes only modestly affect sleep, and they are most effective when correcting deficiencies rather than taking super-doses, which are unlikely to improve sleep (and may carry other risks).

Lastly, while nutrition and diet are important, they are only one piece to the puzzle; light exposure, your sleep schedule, bedroom environment, stress management, and screen time are also important.

Improving your sleep via your diet isn’t that complicated for most people: eat whole, minimally processed foods, eat breakfast and more calories earlier in the day, eat enough sleep-supporting nutrients in your evening meal, avoid caffeine, alcohol and nicotine in the hours leading up to bedtime.

Sources

1. Scoditti E et al. Mediterranean Diet on Sleep: A Health Alliance. Nutrients. 2022 Jul 21;14(14):2998. PMID: 35889954

2. Sutanto CN et al. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutr Rev. 2022 Jan 10;80(2):306-316. PMID: 33942088

3. Howatson G et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16. Epub 2011 Oct 30. PMID: 22038497

4. Costello RB et al. The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J. 2014 Nov 7;13:106. PMID: 25380732

5. Wilson K et al. Diet Composition and Objectively Assessed Sleep Quality: A Narrative Review. J Acad Nutr Diet. 2022 Jun;122(6):1182-1195. PMID: 35063665; PMCID: PMC9124688.

6. Saito H et al. Zinc-rich oysters as well as zinc-yeast- and astaxanthin-enriched food improved sleep efficiency and sleep onset in a randomized controlled trial of healthy individuals. Mol Nutr Food Res. 2017 May;61(5). PMID: 28019085.

7. Gwin JA, Leidy HJ. Breakfast Consumption Augments Appetite, Eating Behavior, and Exploratory Markers of Sleep Quality Compared with Skipping Breakfast in Healthy Young Adults. Curr Dev Nutr. 2018 Aug 28;2(11):nzy074. PMID: 30402594

8. Godos J et al. Association between diet and sleep quality: A systematic review. Sleep Med Rev. 2021 Jun;57:101430. PMID: 33549913.

9. Gu C et al. Metabolic Effects of Late Dinner in Healthy Volunteers-A Randomized Crossover Clinical Trial. J Clin Endocrinol Metab. 2020 Aug 1;105(8):2789–802. PMID: 32525525

10. Cheah KL et al. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. PMID: 34559859