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CLOSE10 Best Foods For Sleep: What To Eat For A Better Night’s Sleep
Last Updated on 16th April 2026 by Karn Hollis
Struggling to switch off at night? What you eat could be the missing ingredient. Poor sleep—when you sleep less than 5 hours a night—doesn’t just leave you feeling groggy. Over time, it can affect your immune system, heart health, and overall well-being, according to the British Heart Foundation (BHF).
However, certain foods naturally support better sleep due to nutrients such as magnesium, melatonin, and B vitamins. And the best part? They’re easy to build into your everyday meals, whether you’re cooking from scratch or looking for a quick, nourishing snack.
Read on to find out what to eat (and when) to help you drift off faster and wake up feeling refreshed.
“Sleep isn’t just about your bedtime routine; it starts with what’s on your plate. Ingredients like spinach, chickpeas, nuts and oily fish are packed with nutrients that help your body relax and regulate sleep. Building these into your meals regularly can make a real difference to both how quickly you fall asleep and how well you rest.”
— Sarah Fancourt, Recipe Technical Manager & Lead Nutritionist at Gousto
- Almonds and walnuts
- Tart cherries
- Kiwi
- Bananas
- Milk and yoghurt
- Whole grains
- Spinach
- Chickpeas
- Oily fish
- Turkey and chicken
Adding these into your meals can help support deeper, more consistent sleep over time, especially when paired with a balanced evening routine.
1. Almonds and Walnuts
Rich in melatonin and magnesium, almonds and walnuts help signal to your body that it’s time to wind down while supporting muscle relaxation.
How to eat them: Sprinkle over porridge, stir into yoghurt, or add crunch to a creamy risotto like the Asparagus Flaked Almond Risotto from the Gousto Cookbook.
2. Tart Cherries
One of the few natural sources of melatonin, tart cherries can help regulate your sleep cycle and improve sleep quality.
How to eat them: Blend into a smoothie, mix into overnight oats, or enjoy as a light evening snack. If they’re too sour, try pairing with yoghurt or honey.
3. Kiwi
Kiwi is one of the most researched fruits for sleep, linked to faster sleep onset and improved sleep duration thanks to its serotonin content.
How to eat it: Slice and enjoy on its own, add to fruit bowls, or layer into yoghurt for a simple, sleep-friendly dessert.
4. Bananas
Bananas are packed with magnesium, potassium, and tryptophan, a powerful combination that helps your body relax and prepare for sleep.
How to eat them: Spread with peanut butter for a quick evening snack, blend into a smoothie with milk and oats, or bake them into an easy banana bread for a comforting treat.
5. Milk And Yoghurt
Dairy products contain tryptophan, which supports the production of serotonin and melatonin for a more comfortable sleep.
How to enjoy them: Warm milk with a pinch of cinnamon for a calming drink, or opt for yoghurt topped with nuts and fruit.
6. Whole Grains
Complex carbohydrates like oats, brown rice and whole-wheat bread provide B vitamins that help regulate sleep-related hormones. They are also full of fibre, which helps promote good gut health by keeping your digestive system in check, supports heart health, balances blood sugar, and keeps you feeling fuller for longer.
How to eat them: Choose oatmeal, wholegrain toast or grain bowls instead of refined carbs to support more stable energy and better sleep.
7. Spinach
This leafy green is rich in magnesium, helping to relax muscles and calm the nervous system before bed.
How to eat it: Add to curries, pasta dishes, or stir-fries, or blend into a smoothie with banana and nut butter.
8. Chickpeas
Packed with B vitamins, chickpeas support the production of sleep-regulating hormones and make a versatile, plant-based protein option.
How to eat them: Roast for a crunchy snack, blend into hummus, or add to a warming stew or curry like our Moroccan Vegetable Stew from the Gousto Cookbook.
9. Oily Fish
Salmon, mackerel and fresh tuna are rich in omega-3 fatty acids, vitamin D and magnesium, all of which support serotonin production and sleep quality.
How to eat it: Serve with whole grains and greens for a balanced, sleep-supporting dinner.
Looking to get more fish into your diet? Try a Gousto pescatarian food box to help increase your intake of sleep-promoting nutrients.
10. Turkey and Chicken
These lean proteins are excellent sources of tryptophan, helping your body produce serotonin and melatonin naturally.
How to eat them: Incorporate into lighter evening meals like grain bowls, salads or simple traybakes for a satisfying dinner that won’t feel too heavy.
Discover even more turkey and chicken recipes in our Cookbook.
5 Nutrition Tips For A Good Night’s Sleep
Alongside the right foods, a few simple habits can make all the difference to how well you sleep.
1. Avoid heavy meals late at night: Foods high in saturated fat, like red meat and cheese, can be harder to digest and may disrupt your sleep.
2. Cut caffeine, sugar and alcohol before bed: Caffeinated drinks and sugary snacks can interfere with your ability to fall asleep. Try to avoid them at least 3–4 hours before bedtime. Also, alcohol might make you feel sleepy initially, but it can lead to disrupted sleep later in the night.
3. Be mindful of what you eat close to bedtime: Some foods can be more stimulating or harder to digest late in the evening, including very salty, spicy, or heavily processed foods.
4. Instead, choose sleep-supporting foods in the evening: If you’re having a snack before bed, opt for foods that promote relaxation, such as those rich in tryptophan, magnesium, and B vitamins, like yoghurt with nuts, banana with nut butter, or oat crackers.
5. Eat regularly and maintain a balanced diet: Getting consistent nutrients throughout the day helps regulate your body’s natural sleep cycle. Focus on healthy, balanced meals with protein, healthy fats and complex carbohydrates.
FAQs About Food and Sleep
When and What Should You Eat Before Bed?
Timing matters just as much as what you eat. It can take several hours to digest a large meal, so eating too late can lead to discomfort or disrupted sleep. That said, going to bed hungry isn’t ideal either.
Top tip: Opt for a light snack before bed, like a handful of almonds or a banana with nut butter, to keep hunger at bay without affecting your sleep.
Are There Foods That Help You Fall Asleep Faster?
Yes, foods like tart cherries, milk and almonds can help promote relaxation and support your natural sleep cycle.
What Foods Should You Avoid Before Sleep?
Avoid caffeine, sugary foods, alcohol and heavy, fatty meals late in the evening, as these can disrupt your sleep quality.
Sleep Better, Eat Better With Gousto
Eating well and sleeping well go hand in hand. With Gousto, you can discover recipes packed with nourishing, sleep-supporting ingredients: from comforting Everyday Favourites to balanced, flavour-packed meals designed to help you unwind. Discover how Gousto works or take a look at this week’s menu to see what you could be cooking up before you know it.