Here, a list of foods that help you sleep, according to registered dietitians.
If you’re eating before bed, try these healthy bedtime snacks.
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board-certified sports dietitian
Experts in This Article
board-certified sports dietitian
registered dietitian and author ofThe Better Period Food Solution.
In his just-released first cookbook,Eaternity,he devotes an entire chapter to foods that help you sleep.
The need is pretty apparent to anyone with a functioning Keurig.
People are generally very overstimulated in our society, he notes, pointing to caffeine as a key culprit.
First, a note on timing.
A question I get asked a lot is, Is it bad to eat late at night?
Instead, she recommends keeping it relatively small and protein-packed.
Not sure what to stock up on to maximize the quality of your time under the covers?
In an age of overachieving, its about time we all aim to be successful snoozers, too.
board-certified sports dietitian
Keep reading for the 10 foods that help you sleep faster, longer, and deeper.
And remember that protein mention above?
Theyre packed with the healthy nutrient.
Bananas are high in potassium and magnesium, which can help your muscles relax.
Yet another reason why these two ingredients are literally a dream team.
Plain Greek yogurt is filled with many properties that can positively impact your sleep.
For starters, its a high-protein food thats low in sugar and filled with probiotics.
The protein will help keep you full at night and probiotics can help improve sleep quality, says Beckerman.
Brown rice
Brown rice is great for sleeping because it contains GABAaka gamma-amino butyric acidwhich calms the nervous system.
Brown rice is also loaded withtryptophan, an amino acid that helps get the brain in a relaxed state.
This fruit isrich in melatonin, saysKelly Jones, RD, and melatonin is critical for healthy sleep-wake cycles.
Chickpeas
One reason why Beckerman loves this legume is because its alow-glycemic indexfood.
Kale
Need some more convincing to pile your plate withkale?
Good thing this dark, leafy green is packed with the mineral.
Yet another reason to throw some kale in to yourdaily smoothie.
Oatmeal
Sure, its a breakfast staplebut oatmeal will help you get your snooze on, too.
Oats aid the body in releasing sleep hormones (think melatonin, yet again).
Walnuts
Walnuts are a great source of tryptophan, which is a sleep-enhancing amino acid, explains Wrobel.
In the brain, tryptophan is converted to serotonin, which induces sleep.
Pop a few after dinner to get the body snooze-ready.
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