🍌 Foods That Help You Sleep Better

Sleep-promoting nutrients

Tryptophan

An amino acid that your body converts into serotonin and then melatonin. Found in turkey, chicken, eggs, cheese, nuts, seeds, and bananas.

Magnesium

Helps relax muscles and the nervous system. Found in dark leafy greens, almonds, pumpkin seeds, dark chocolate, and avocados. Many people are mildly deficient.

Melatonin

Some foods naturally contain melatonin: tart cherries (the best natural source), walnuts, tomatoes, and grapes.

Complex carbohydrates

Whole grains, oats, and sweet potatoes help tryptophan cross the blood-brain barrier more effectively.

Foods and drinks to avoid

• Caffeine: coffee, tea, chocolate, energy drinks — avoid at least 6 hours before bed
• Alcohol: fragments sleep in the second half of the night
• Spicy foods: can cause heartburn and raise body temperature
• Heavy meals: eating a large dinner close to bedtime forces your body to work on digestion instead of resting
• Excess sugar: can cause blood sugar spikes and crashes that wake you up

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