3/25/24 | Education

Bedtime Snack? Here Are Five Sleep-Supportive Foods.

In today’s fast-paced, tech-addicted, ultra distracted world, achieving a good night’s sleep can often feel like an elusive goal. With busy schedules, constant connectivity, and ever-present stressors, many of us struggle to get the restorative rest our bodies and minds need to thrive. However, by making a few simple yet strategic changes to our diet, we can optimize our sleep environment and support healthy sleep patterns.


One of the key factors in promoting quality sleep is the foods we consume. Certain foods contain compounds that can help regulate sleep-wake cycles, promote relaxation, and enhance overall sleep quality. In this quick hit guide, we’ll explore five sleep-supportive foods that have been scientifically proven to promote good sleep. From tart cherries to fatty fish, each of these foods offers unique benefits for improving sleep duration and quality.


By incorporating these sleep-supportive foods into your diet, you can create a nourishing environment for your body and mind to rest and rejuvenate. From understanding the science behind their sleep-promoting properties to learning practical tips for incorporating them into your meals and snacks, we’ll provide you with the knowledge and tools you need to prioritize sleep and wake up feeling refreshed and revitalized each morning.


Tart Cherries


Tart cherries, also known as sour cherries, are not only delicious but also packed with sleep-supportive compounds. These ruby-red gems are a natural source of melatonin, the hormone that regulates sleep-wake cycles. Consuming tart cherry juice or whole cherries in the evening may help increase melatonin levels in the body, signaling to your brain that it’s time to wind down and prepare for sleep. Additionally, tart cherries are rich in antioxidants, which can help reduce inflammation and promote overall health, contributing to better sleep quality. Try snacking on a few whole cherries after your dinner (which will help prevent a glucose spike) or diluting a few tablespoons of tart cherry juice into a warm glass of water.






Nuts, such as almonds, walnuts, and pistachios, are nutrient-dense snacks that offer a variety of health benefits, including improved sleep. These crunchy delights are rich in magnesium, a mineral that plays a crucial role in regulating neurotransmitters involved in sleep. Magnesium helps calm the nervous system and promote relaxation, making it easier to fall asleep and stay asleep throughout the night. Additionally, nuts are a good source of tryptophan, an amino acid precursor to serotonin and melatonin, further supporting healthy sleep patterns. For a delicious, make-it-yourself trail mix, try combining tart cherries and walnuts for a perfect, sleep-supporting bedtime snack.


Fatty Fish


Fatty fish, such as salmon, mackerel, and trout, are excellent sources of omega-3 fatty acids, which have been linked to improved sleep quality. Omega-3 fatty acids help regulate the body’s production of serotonin, a neurotransmitter that promotes relaxation and regulates sleep-wake cycles. Additionally, fatty fish are rich in vitamin D, which has been associated with better sleep duration and quality. Incorporating fatty fish into your diet on a regular basis may help enhance sleep efficiency and reduce the risk of sleep disturbances. For a sleep-supporting dinner, bake yourself a miso-glazed filet of salmon; savor every bite knowing each one will be shuttling you closer to deep rest and rejuvenation.


Tryptophan-Rich Foods


Tryptophan is an essential amino acid that serves as a precursor to serotonin and melatonin, two neurotransmitters involved in sleep regulation. Foods rich in tryptophan include turkey, chicken, eggs, dairy products, and tofu. Consuming tryptophan-rich foods as part of your evening meal can increase the availability of tryptophan in the brain, leading to the production of serotonin and melatonin, which promote feelings of relaxation and drowsiness. Including tryptophan-containing foods in your diet may help improve sleep onset and overall sleep quality. Who doesn’t love breakfast for dinner? Try soft-boiling a few eggs with your favorite br-inner recipe.




Goji Berries


Goji berries, also known as wolfberries, are small red berries that have been used in traditional Chinese medicine for centuries to promote overall health and well-being, including sleep. These nutrient-packed berries are rich in antioxidants, vitamins, and minerals, including magnesium and potassium, which play key roles in supporting relaxation and sleep. Additionally, goji berries contain polysaccharides, compounds that may help regulate the body’s stress response and promote a sense of calm. Snacking on goji berries or adding them to smoothies and desserts may help support healthy sleep patterns and improve sleep quality. 


Incorporating sleep-supportive foods into your diet is a simple yet effective way to promote better sleep and overall well-being. By including tart cherries, nuts, fatty fish, tryptophan-rich foods, and goji berries in your meals and snacks, you can nourish your body with the nutrients it needs to support healthy sleep patterns. Remember to prioritize a balanced diet, regular exercise, good sleep hygiene practices, and our best-selling sleep and recovery supplements to maximize the benefits of these sleep-promoting foods. Here’s to restful nights and refreshed mornings!


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