Most people struggle with sleep at some point. Maybe it’s stress. Maybe it's your phone. Or maybe, just maybe it’s your food.

What you eat during the day (and especially before bed) can affect how fast you fall asleep and how deeply you stay asleep.

Here’s a handpicked list of 27 foods and drinks that don’t just fill your belly but calm your brain, relax your body, and whisper to your nervous system: “It’s time to rest.”

Let’s count down the tastiest, science-backed, and sometimes surprising sleep-promoting eats.

🥇 1. Almonds

Tiny but mighty. Just 10 almonds a day helped students in a study reduce insomnia by 10%. They’re rich in magnesium, vitamin B, and melatonin, the sleep hormone.

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🥝 2. Kiwi

One of the few fruits that actually helps you doze off. Eat one an hour before bed for a boost of serotonin, folate, and antioxidants.

🍵 3. Passionflower Tea

More than just pretty petals. In one study, people who sipped this tea for a week reported better quality sleep than those who didn’t. It also helps calm anxiety.

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🍒 4. Tart Cherries

Montmorency cherries are melatonin-packed and proven to increase sleep time. Try the juice, too.

🍌 5. Bananas

Not just for workouts. Bananas pack magnesium, potassium, and tryptophan, a natural relaxant.

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🍽️ 6. Mediterranean Diet Meals

Think grilled fish, olive oil, and fresh vegetables. A study found those who follow this diet sleep better and longer. Plus, it’s heart-healthy.

🌼 7. Chamomile Tea

A global classic. It’s been shown to help new moms sleep better and reduce stress, inflammation, and cramps.

🐟 8. Oily Fish

Salmon, sardines, and mackerel are rich in vitamin D and omega-3s, which promote serotonin—your natural chill pill.

🫘 9. Butter Beans

Surprise! These creamy beans can increase your odds of good sleep six-fold, thanks to magnesium and vitamin B6.

🌾 10. Whole Grains

Foods like quinoa, brown rice, and oats are fiber-rich, which is linked to more deep, restorative sleep.

🌰 11. Brazil Nuts

Packed with magnesium and selenium, these crunchy treats are perfect before bed. Just don’t overdo it—2–3 is enough.

🌿 12. Lemon Balm

A fragrant herb that reduces anxiety and sleep issues, especially in people with heart problems. Brew it or cook with it.

🥡 13. Soya Products

Tofu, edamame, and soy milk are full of isoflavones, plant compounds that improve sleep quality. A staple in Japan, for a reason.

🐟 14. Canned Sardines

A top calcium source for dairy-free folks. They’re also rich in omega-3s, helping you feel calm and sleepy.

🍗 15. Lean Proteins (Turkey/Chicken)

High in tryptophan and lighter than red meat, making them ideal for an evening meal that won’t disrupt your digestion.

🌰 16. Pistachios

These green nuts contain one of the highest melatonin levels of any food. Just a handful (unsalted) is enough.

🥚 17. Eggs

One three-egg omelet = your daily tryptophan dose. Combine with a carb for even better results.

🍇 18. Prunes

Naturally sweet and loaded with vitamin B6, calcium, and iron—all nutrients your body needs to fall and stay asleep.

🫘 19. Black Beans

Besides lowering blood pressure, they deliver tryptophan and help stabilize your mood and sleep cycle.

🧀 20. Cottage Cheese

A bedtime snack that works. Pair with whole-grain crackers for a combo of tryptophan and carbs—a proven sleep trick.

🍚 21. White Rice

High in glycemic index, rice helps push tryptophan into the brain—where it becomes serotonin and melatonin.

🍯 22. Greek Yogurt + Honey

Creamy, calming, and full of calcium and protein. Add a drizzle of honey to nudge your blood sugar just enough to enhance sleep.

🌿 23. Spinach

A leafy powerhouse full of magnesium and calcium. Blend into smoothies or toss into dinner dishes for dreamy benefits.

🌱 24. Bean Sprouts

High in GABA, a neurotransmitter that relaxes the brain. Stir-fry it for a calming dinner.

🥛 25. Warm Milk

An old trick—still relevant. Calcium-rich dairy, not just the warmth, supports melatonin production.

🦀 26. Crab

Rich in selenium, B6, calcium, and zinc—a shellfish combo that helps you sleep, support memory, and balance thyroid hormones.

☕ 27. Decaf Coffee

Yes, really. If you must have coffee late, choose decaf. Even one regular cup six hours before bed can cut your sleep by an hour.

🛌 Final Tip

For best results, combine calming nutrients. Think banana with nut butter, Greek yogurt with honey, or rice with a lean protein.

Skip the sleeping pills: your kitchen is the real pharmacy.