Better Sleep Through Food and Habits

Adapted from NCOA’s “Is There a Diet for Better Sleep?” originally published June 4, 2025, via NCOA.org

Sleep supports our physical and mental health, regulates emotions, and improves memory - especially as we age. Yet, 1 in 3 adults doesn’t get the recommended 7–9 hours per night.

While chronic insomnia often requires a multi-pronged approach - including medical support and lifestyle changes - certain foods may help.

Foods to Try:

• Cheese – Rich in tryptophan, magnesium, zinc, and B6. Try it with whole-grain crackers.
• Kiwi – High in serotonin and anti-inflammatory compounds. 
• Nuts & Seeds – Almonds, pistachios, walnuts, pumpkin/sesame seeds are good choices.
• Brown Rice – Boosts serotonin; offers B vitamins, fiber, and magnesium.
• Tart Cherry Juice – Contains melatonin; choose low- or no-sugar varieties.
• Turkey – High in tryptophan; helps build up serotonin over time. Eat earlier in the evening.

Important Nutrients:

• Magnesium – helps produce melatonin, reduces stress hormones, and calms the nervous system.
• Melatonin – regulates your sleep-wake cycle.
• Serotonin – helps promote restful sleep and is a melatonin precursor.
• Tryptophan – an amino acid your body uses to make serotonin and melatonin.

Other Tips for Better Sleep:

• Control temperature – Cool environments support better sleep.
• Limit blue light – Avoid phones/tablets before bed; dim lights and create calm.
• Upgrade bedding – A supportive mattress can reduce discomfort and improve rest.
• Consult your doctor – Conditions like apnea, chronic pain, or depression can affect sleep.

Combining nutrient-rich foods with good sleep hygiene can make a noticeable difference in the quality of your sleep over time. Think of your diet as one more tool in your sleep toolkit. 

Always consult a physician before adding a new supplement into your diet.