Foods That Make You Sleepy (and Why)

Have you ever felt drowsy after a big Thanksgiving dinner? Or found yourself ready for bed after a late-night snack of warm milk and cookies? It’s not just the Turkey or the psychological comfort of warm milk that makes us sleepy. The foods we eat can significantly impact the quality of our sleep.

In today’s fast-paced world, quality sleep is often elusive. According to the National Sleep Foundation, 35% of American adults report sleeping less than the recommended 7-9 hours per night. Poor sleep has been linked to a variety of health issues, including dementia, increased risk of heart disease and diabetes, decreased cognitive performance, and even cancer. While many factors can impact sleep quality, one natural approach to promoting better sleep is through diet.

If you’re wondering “what to eat when you can’t sleep at night,” worry no more. In this article, we’ll discuss certain foods and nutrients that have been scientifically shown to improve sleep. Conversely, some foods and drinks can disrupt sleep when consumed too close to bedtime. Whether you’re struggling with occasional sleepless nights or sleep disorders like chronic insomnia, making informed choices about what you eat can be a powerful tool for improving your sleep.

The Science of Sleep-Promoting Foods

So, how exactly do these foods that make you sleepy work their magic? Let’s examine the key nutrients and their interaction with the body’s sleep systems.

Tryptophan and Serotonin

Tryptophan is an essential amino acid, meaning the body can’t make it independently and must obtain it from food. Once consumed, tryptophan travels to the brain, where it’s converted into serotonin.

Serotonin, in turn, is a precursor for melatonin, the hormone that controls the body’s sleep-wake cycles, promotes sleep and digestion, and helps regulate mood. Eating foods rich in tryptophan a few hours before bed provides the raw materials for this sleep-promoting chemical cascade.  

Melatonin

Often called the “sleep hormone,” melatonin plays a starring role in regulating the body’s circadian rhythms. Levels naturally rise in the evening as darkness falls, signaling to the body that it’s time to prepare for sleep.

Some foods, like tart cherries, naturally contain melatonin. Eating these foods can boost your body’s melatonin production, potentially helping you fall asleep faster and experience less nighttime waking.  

While melatonin supplements have become a popular sleep aid, natural sleep foods, such as whole foods that contain melatonin, are generally considered a safer approach.

Magnesium, Potassium, and Relaxation

Magnesium and potassium are two essential minerals that work together to promote relaxation in the body. It plays a key role in the regulation of the body’s stress response. Potassium, meanwhile, has been linked to better sleep efficiency.

Many of the best food sources of magnesium and potassium, such as leafy greens, bananas, and avocados, are also fiber-rich. Fiber helps regulate blood sugar levels, preventing spikes and crashes that can interfere with a good night’s sleep.

While the interactions between food and sleep are complex, eating more of these key nutrients can help create the right conditions for quality rest in the body and brain. Try incorporating a variety of these sleep-promoting foods into your diet, especially in the evening hours, and see if you notice a difference in how easily you drift off and how rested you feel in the morning.

Foods That Promote Sleep

So, what are the best foods that make you sleepy? While no magic ingredient will instantly knock you out, research has identified several nutrients that can prime your body for quality rest. Many of these sleep-promoting compounds are found in common foods you likely already enjoy.

Proteins Rich in Tryptophan

Foods high in tryptophan include:

• Turkey: the classic Thanksgiving bird often blamed for post-feast drowsiness
• Eggs: a breakfast staple that can also make a good bedtime snack 
• Cheese: another tryptophan-rich option for an evening nibble
• Nuts and seeds: especially pumpkin seeds, which pack a tryptophan punch

Foods That Contain Melatonin

Some foods naturally contain melatonin, including:

• Tart cherries: one of the best food sources of melatonin, available as whole fruit, juice, or concentrate
• Milk: a glass of warm milk before bed isn’t just an old wives’ tale; milk contains melatonin along with tryptophan and calming calcium
• Nuts: especially walnuts and almonds

Magnesium and Potassium Powerhouses

Good sources of magnesium and potassium include:

• Leafy greens: spinach and kale are rich in fiber, magnesium, and potassium
• Bananas: a potassium powerhouse that also contains tryptophan and magnesium
• Avocados: rich in potassium, magnesium, and healthy fats that aid tryptophan absorption

Complex Carbohydrates

Complex carbohydrates like whole grains can induce sleepiness by increasing the uptake of tryptophan to the brain. Smart choices include:

• Oatmeal: high in fiber with a modest amount of protein, oats are a soothing bedtime choice
• Whole grain breads and crackers: pair with a protein source like cheese or nut butter for a balanced pre-bed snack  
• Brown rice: a high glycemic index food that helps you sleep faster when eaten 4 hours before bedtime

The next time you find yourself tossing and turning, try reaching for one of these foods that promote sleep. While a balanced overall diet is key for quality sleep, adding these superstar ingredients to your evening routine could help you drift off more easily and wake feeling refreshed.

Smart Food Combinations for Better Sleep

As we’ve seen, certain nutrients are key players in the sleep game. But to stack the deck in favor of a good night’s rest, it’s important to consider not just what you eat but also how you pair different foods. 

The Tryptophan-Carbohydrate Connection

Recall that tryptophan, the amino acid precursor to sleep-promoting serotonin, has to compete with other amino acids to enter the brain. Eating tryptophan-containing foods with complex carbohydrates gives tryptophan a leg up in this competition by triggering an insulin release, which promotes amino acid absorption.

Some smart tryptophan-carbohydrate combos to try:

• Turkey slices on whole wheat bread
• Cheese and whole grain crackers  
• Nut butter on toast or oatmeal
• Scrambled eggs with quinoa 
• Yogurt topped with pumpkin seeds

Create a Sleep-Promoting Snack

To maximize the sleep-boosting potential of your bedtime bites, try combining foods that contain multiple nutrients linked to better sleep. Here are a few ideas:

• Tart cherry smoothie: Blend tart cherry juice, milk, banana, and a handful of almonds for a snack packed with melatonin, tryptophan, potassium, and magnesium.
• Nut and seed mix: Combine walnuts, pumpkin seeds, and sunflower seeds for a crunchy evening nibble rich in melatonin, tryptophan, and magnesium.  
• Banana oatmeal: Top a bowl of oatmeal with sliced banana, a sprinkle of cinnamon, and a dollop of almond butter for a soothing, sleep-friendly treat featuring tryptophan, melatonin, potassium, and magnesium.
• Kiwi and yogurt: Pair a chopped kiwi with a bowl of Greek yogurt for a dose of serotonin (from the kiwi) plus tryptophan and calcium (from the yogurt).
• Herbal tea and honey: Brew a cup of chamomile or passionflower tea and stir in a teaspoon of honey, which contains small amounts of tryptophan. The warm liquid and soothing herbs can help signal to your body that it’s time to wind down.

The key is to focus on whole food ingredients and avoid sugary, fatty, or heavily processed snacks that can disrupt sleep. With a little creativity, you can mix and match sleep-promoting foods in a way that both your taste buds and your slumber will appreciate. Making these nutrient-dense additions to your evening routine may just be the ticket to more restful, restorative sleep.

What to Avoid for Sounder Sleep

Just as certain foods can promote better sleep, others can interfere with your ability to catch quality zzz’s. If you find yourself tossing and turning at night, take a look at your evening consumption habits and consider cutting out these sleep saboteurs.

Caffeine

As most of us know all too well, caffeine is a powerful stimulant that can keep you alert and wired for hours after consumption. Caffeine blocks the action of adenosine, a neurotransmitter that builds up your blood throughout the day and contributes to feelings of sleepiness.

Common culprits include:

• Coffee and espresso drinks
• Black and green tea
• Caffeinated sodas  
• Energy drinks
• Chocolate (especially dark chocolate)

Caffeine’s effects can last for 6 hours or more, so it’s best to stop consuming it by early afternoon to avoid disrupting your sleep later that night.

Alcohol

While a nightcap may help you feel drowsy initially, alcohol actually disrupts your sleep architecture, leading to poorer quality rest. Alcohol suppresses rapid eye movement (REM) sleep, the stage associated with vivid dreams, memory consolidation, and emotional processing. It can also cause you to wake up more frequently throughout the night as your body works to metabolize the alcohol.

For better sleep, limit alcohol intake and avoid drinking within 3 hours of bedtime. If you do imbibe, be sure to hydrate with plenty of water to counteract alcohol’s dehydrating effects.  

Fatty and Sugary Foods

Heavy, high-fat meals can take at least three hours to digest, leading to discomfort and indigestion that can make it harder to fall asleep. Lying down with a full stomach can also exacerbate acid reflux, causing painful burning sensations that can keep you up at night.

Similarly, sugary snacks and desserts can cause blood sugar spikes and crashes that cause you to wake up, disrupting your sleep cycle. The sudden influx of sugar can give you a burst of energy right when you’re trying to wind down, making it harder to fall asleep. Later, as your blood sugar drops, you may find yourself waking up hungry in the middle of the night.

If you need an evening snack, opt for one of the sleep-promoting combinations mentioned earlier, focusing on whole foods rather than processed treats. And try to finish eating at least 2-3 hours before bed to give your body time to digest.

Putting It All Together: The Sleep-Friendly Diet

While individual foods can certainly impact your slumber, it’s also important to consider your overall dietary pattern.

Studies have found that people who follow a Mediterranean-style diet—rich in fruits, vegetables, whole grains, lean proteins, and healthy fats—tend to have better sleep quality and improved gut health than those who eat a more Western-style diet high in processed foods, added sugars, and saturated fats.  

The takeaway? Focusing on whole, minimally processed foods and balancing your intake of different macronutrients may help create the right conditions for optimal sleep. Combining this balanced approach with the strategic use of specific sleep-promoting foods can be a recipe for more restful nights.

Food for Thought (and Sleep)

The American Academy of Sleep Medicine (ASSM) states, “Our main finding was that diet quality influenced sleep quality.” What you eat can have a profound impact on how you sleep. By prioritizing foods rich in nutrients like tryptophan, melatonin, magnesium, and potassium—and smartly combining them for maximum effect—you can help prime your body for better-quality rest. 

While diet is just one piece of the sleep hygiene puzzle, it’s an important factor that’s often overlooked. By making simple, strategic changes to what (and when) you eat, you can set yourself up for sounder, more satisfying slumber.

Aim to eat a balanced, Mediterranean-style diet rich in whole plant foods and lean proteins, limit processed foods and added sugars, and experiment with incorporating specific sleep-promoting ingredients into your evening routine. Small shifts, like swapping your post-dinner bowl of ice cream for a banana with peanut butter, or sipping soothing chamomile tea instead of an evening cocktail, can make a big difference in your sleep quality over time.  

Remember, everybody is different, so pay attention to how different foods and eating habits affect your own sleep and adjust accordingly. With a little experimentation and consistency, you may just find that the recipe for your best rest has been hiding in your kitchen all along.