Top 10 Surprising Foods That Help You Sleep

We’ve all been there—lying in bed, staring at the ceiling, and just wishing sleep would come already. You feel exhausted, but for some reason, your brain won’t switch off. I’ve had those nights more than I’d like to admit.

You might try everything from counting sheep to reading a book, but nothing works. Sometimes, though, the solution to better sleep can be found in an unexpected place: your kitchen.

Surprising Foods That Help You Sleep Faster and Better

There are some pretty weird foods out there that can actually help you fall asleep faster. And they’re not what you’d expect! Forget about popping sleeping pills or downing some fancy herbal teas.

It turns out, certain foods contain nutrients that can help calm your mind, relax your body, and make sleep come more easily. Let me walk you through a few of these surprising snacks. You might even have some in your pantry right now!

1. Bananas with Peanut Butter

I know, I know—bananas? Before bed? It sounds odd, but trust me on this one. Bananas are packed with magnesium and potassium, two minerals that help relax your muscles. I used to eat bananas purely as a post-workout snack, but now I’m learning they can do wonders for your sleep too.

Throw in a spoonful of peanut butter for some healthy fats and protein, and you’ve got yourself a sleepy-time snack.

When I first tried this combo, I’ll admit, it didn’t feel like the most obvious bedtime snack. But after a few nights, I noticed I was getting drowsy faster, and I wasn’t waking up hungry in the middle of the night either.

Give it a try—it’s delicious and surprisingly effective.

2. Tart Cherry Juice

This one threw me for a loop the first time I heard it. Tart cherry juice is naturally high in melatonin, the hormone that helps regulate your sleep-wake cycle. I’m not much of a juice person, but after hearing about this trick, I had to give it a shot. And, no joke, it works!

I’d suggest drinking a small glass of tart cherry juice about an hour before you want to go to bed. Fair warning—it’s tart (hence the name), so don’t expect a sweet, sugary flavor. But honestly, if it helps you fall asleep, a little sourness is totally worth it.

3. Pumpkin Seeds

You know how pumpkin seeds are the kind of snack that only seems to pop up around Halloween? Well, they’re way more useful than just a seasonal treat.

Pumpkin seeds are rich in magnesium and tryptophan, which help relax your muscles and produce melatonin. I first tried these after reading a random article on sleep, and I was pleasantly surprised by how effective they are.

Why It Helps:

• Magnesium: Aids in relaxation and stress reduction.
• Tryptophan: Supports melatonin production to help regulate your sleep cycle.

Personally, I like tossing a handful of pumpkin seeds into my yogurt before bed. It’s a light snack, and I don’t wake up feeling weighed down like I do with heavier foods. Plus, it’s crunchy and satisfying.

4. Kiwi

This one is a little less “weird” but still unexpected. Who knew that something as simple as kiwi could be a sleep aid? Kiwis are high in antioxidants and serotonin, which can improve your sleep quality.

Why It Works:

• Serotonin: A brain chemical that promotes relaxation.
• Antioxidants: Help your body unwind and repair itself, which is crucial for good sleep.

They’re sweet, they’re light, and they won’t leave you feeling too full. I love how easy they are to eat too—just slice them up and dig in. You could even throw them into your evening smoothie.

5. Miso Soup

Alright, I’m aware miso soup sounds like a weird thing to eat before bed, but hear me out. Miso soup is packed with probiotics, which help support gut health. You might not realize this, but your gut plays a huge role in your overall well-being, including your sleep.

Miso also contains tryptophan, which, like I mentioned earlier, helps your body produce melatonin.

I started making myself a small bowl of miso soup when I felt too full for a snack but wanted something warm and soothing. It’s a super calming bedtime ritual, and I think the warm broth helps me relax even more.

6. Sweet Potatoes

Who knew that a dinner staple like sweet potatoes could be good for sleep? Sweet potatoes are full of complex carbohydrates and potassium, both of which help relax your muscles and calm your nerves. It turns out, complex carbs help your body absorb tryptophan better, too.

Sometimes I roast up some sweet potato slices with a sprinkle of cinnamon as a cozy pre-bed snack. It’s sweet, warming, and it’s not heavy enough to leave me tossing and turning.

7. Oatmeal

Oatmeal is usually considered a breakfast food, right? But oatmeal is actually great for sleep too! Oats contain melatonin, the hormone that tells your body it’s time for bed, and they’re full of fiber, which helps you feel full without being overly heavy.

A small bowl of oatmeal with warm milk is my go-to when I need something comforting before bed. If you want to add a little sweetness, try drizzling it with honey or tossing in a few berries. It’s surprisingly relaxing.

8. Turkey

We all know that sleepy feeling after a Thanksgiving dinner, right? Well, that’s because turkey is rich in tryptophan. Even a small amount of turkey can help trigger your brain’s production of melatonin, making you feel drowsy and ready for bed.

Why It Helps:

• Tryptophan: Helps produce melatonin and promotes relaxation.

You don’t need to wait for Thanksgiving to get these benefits. Just a small turkey sandwich or a few slices of turkey meat can help you get sleepy without needing a huge meal.

9. Almonds

Almonds are a total powerhouse when it comes to sleep. They’re packed with magnesium, which helps reduce stress and promotes relaxation, and they also contain melatonin. I usually have a small handful of almonds or some almond butter on toast if I need a little something before bed.

Almonds are a super easy snack to keep on hand, and they’re not heavy, so they won’t leave you feeling uncomfortable when it’s time to sleep.

10. Seaweed Snacks

Seaweed snacks might sound a little strange, but they’re actually great for sleep! Seaweed is high in magnesium and tryptophan, and it even contains iodine, which supports thyroid health. And thyroid health is closely tied to your sleep quality.

Why It Works:

• Magnesium and Tryptophan: Help promote relaxation and melatonin production.
• Iodine: Supports your thyroid, which is connected to sleep regulation.

I know seaweed isn’t for everyone, but if you’re feeling adventurous, grab a few crispy seaweed sheets and see if they help you get those Z’s.

Some Extra Sleep Tips

While these foods can definitely help, they’re not the only solution to better sleep. Pairing them with good sleep habits is key to getting consistent rest. Here are a few quick things that work for me:

• Stick to a routine: Going to bed and waking up at the same time every day can help regulate your internal clock.
• Ditch the screens: Limiting screen time (phones, laptops, etc.) at least an hour before bed makes a huge difference. The blue light from screens messes with melatonin production.
• Create a relaxing space: A quiet, dark, and cool room helps set the perfect mood for sleep.

My Final Thoughts: Give These Foods a Try!

The next time you’re struggling to fall asleep, don’t reach for the sleeping pills or stress out about how many hours of sleep you’re missing. Head to the kitchen instead! You’d be surprised at how some of these weird (and not-so-weird) foods can help your body relax and prepare for sleep.

Give them a try! Maybe start with a banana and peanut butter or a small glass of tart cherry juice, and see what works best for you. Everyone’s body is different, but one thing’s for sure—these foods can make a difference in how quickly you drift off.