The 5 Best Foods for Uninterrupted Sleep

Keeping a consistent bedtime doesn’t seem like a big win if you’re wide awake at 3 a.m. If this pattern sounds familiar, you may have considered changing what you eat before bed. Researchers studied several everyday foods to see if they could help people sleep longer or spend less time awake during the night, with promising results.

There are a few convenient options to try, whether you’re looking for an evening snack or something to add to dinner. We asked dietitians to tell us which foods show promise for better sleep and how to enjoy them. Below you’ll find the ones they recommend, along with simple habits to help you get the most out of your bedtime routine.

1. Kiwis

Eating kiwi before bed can help you spend less time awake during the night. Erin Palinski-Wade, RD, CDCES, recommends this fruit based on research examining its potential effects on sleep. “The best-studied practical serving is two kiwis about an hour before bed,” she says.

Research suggests that eating kiwi before bed may help improve several aspects of sleep, including sleep duration and time spent awake during the night. These results suggest that kiwi may contribute to both how long you sleep and how often your sleep is interrupted. Researchers suspect that kiwi’s antioxidants and other compounds involved in sleep regulation may contribute, although exactly how they may affect sleep is unclear.

If you want to try it yourself, eat two medium green kiwis about an hour before bed.

2. Nuts

Adding nuts to dinner can help you fall asleep easier and improve your overall sleep quality. Lauren Manaker, MS, RDN, LD, recommends about 1½ ounces, the amount tested in recent research.

Research suggests that eating nuts regularly can improve sleep quality and how quickly you fall asleep. Some research has also found changes in markers related to melatonin, a hormone that helps regulate sleep patterns. The results support the potential of nuts to help you fall asleep, although they don’t establish that nuts prevent nighttime awakenings.

3. Tart cherry juice

Tart cherry juice may help improve sleep for some people with insomnia. It naturally contains melatonin, a hormone that helps signal when it’s time to sleep, and researchers tested whether drinking this juice resulted in better rest. Some research suggests that tart cherry juice may improve sleep duration, or the time it takes to fall asleep.

However, studies have tested different tart cherry products, quantities, and groups of people, making it difficult to identify who is most likely to benefit or how much to drink.

Palinski-Wade suggests that a smaller serving of tart cherry juice might be easier to incorporate into your evening routine. The research tested a range of quantities and formulations, with no established ideal serving size for sleep. If you want to try it, choose an amount that’s comfortable for you, keeping in mind that the benefits seen in studies may not apply to every serving or product.

4. Milk

A warm cup of milk can be a comforting way to relax, and its nutrients can also promote a good night’s sleep. Milk contains tryptophan, an amino acid that your body uses to make serotonin and melatonin, which help regulate your sleep-wake cycle. Luciana Soares, DCN, MS, RDN, LDN, CDP, FAND, recommends it as an option for your evening routine.

Research on milk and other dairy products suggests they may improve self-reported sleep quality.

For a convenient way to try this for yourself, Soares suggests about 1 cup of warm milk in the evening, if you tolerate it well. She describes it as “a familiar bedtime ritual that can provide comfort and relaxation.” While this serving is her suggestion rather than a proven sleep-promoting dose, it can give you a starting point for enjoying milk before bed.

5. Oily fish

Soares recommends fatty fish, like salmon, as a dinner option that provides nutrients involved in regulating sleep. Its omega-3 fatty acids may influence pathways involved in melatonin production, leading researchers to examine whether increased consumption of these fats can improve sleep.

Research suggests that omega-3 fatty acids can improve sleep efficiency, meaning you spend more time in bed sleeping. This finding suggests a potential benefit for more consolidated sleep, although research has not found a link between sleep duration or overall ability to fall asleep faster.

Soares suggests a 3- to 5-ounce serving of fatty fish as part of your evening meal, two to three times per week. Try cooking salmon with vegetables and serving it with rice, or add leftover cooked salmon to a cereal bowl for an easy dinner the next day.

Other strategies to promote sleep

Your food choices before bed are just one factor that can affect sleep quality. The timing of your afternoon coffee, the light in your bedroom, and an inconsistent bedtime can also interfere with rest. These before-bed habits can be a helpful place to start if you’re trying to sleep more soundly.

• Keep sleeping and waking times consistent. Soares recommends a regular schedule, including weekends. Reserve the hour before bed for calmer activities and reduce bright light from screens.
• Review your caffeine timing. The effects of caffeine can last up to eight hours, so an afternoon coffee may disrupt sleep that night.
• Adjust meal times if you have reflux. If symptoms appear at night or when you lie down, it may help to finish meals at least three hours before bed. A bedtime eating routine should take these symptoms into account.
• Make your bedroom comfortable for sleeping. Keep it cool, dark and quiet, as Manaker recommends. These are practical changes to consider alongside whatever you add to your evening menu.

Our expert opinion

Foods recommended by dietitians for better sleep can fit into meals and snacks you already enjoy, from salmon to kiwi dinner or warm milk before bed. Research suggests that some may help you fall asleep more easily or spend less time awake at night, although benefits vary depending on foods and studies. Choose an option you like, along with a consistent sleep schedule, attention to caffeine, and a comfortable bedroom.