We all know how important a good night’s sleep is, but getting it isn’t always easy. Stress, screens, and busy schedules can make falling (and staying) asleep a real challenge. What often gets overlooked, though, is how much what we eat can affect how well we rest. From the timing of meals to certain foods and herbs, nutrition plays a bigger role in sleep than most people realize.

Our bodies run on a circadian rhythm, an internal clock that helps regulate sleep and wake cycles. It turns out that eating patterns influence this clock, too. Having a heavy meal late at night can throw things off, while eating in sync with your day can support more restful sleep. As Pattnaik and colleagues (2022) explain, balanced nutrition and smart meal timing help regulate key sleep hormones like serotonin and melatonin. So, think about finishing dinner a couple of hours before bed and fueling your body with nutrient-rich foods during the day.

On top of overall nutrition, some foods contain special plant-based compounds, called phytochemicals, that can directly impact sleep. These compounds can encourage relaxation, boost melatonin, or calm the nervous system.

Melatonin

You’ve probably heard of melatonin supplements, but did you know you can get melatonin from food? Tart cherries are one of the only fruits naturally rich in melatonin. In fact, a study found that people who drank tart cherry juice had higher melatonin levels and slept better (Howatson et al., 2012). A small glass in the evening could be a tasty, natural sleep aid.

Apigenin

Chamomile tea has been a bedtime favorite for centuries, and science backs it up. Apigenin in chamomile interacts with receptors in the brain that reduce anxiety and promote calmness (Yeom & Cho, 2024). A soothing cup before bed might be just the ritual you need to unwind.

Tryptophan

Turkey gets all the media attention, but many foods contain tryptophan—the amino acid that helps your body make serotonin and melatonin. According to Yeom and Cho (2024), adding more tryptophan to your diet can support better sleep. You’ll find it in foods like milk, cheese, chicken, fish, peanuts, pumpkin seeds, soybeans, and yes, turkey. A light bedtime snack—like warm milk or yogurt with seeds—can give your body the tools it needs for restful sleep.

Getting good sleep is about more than just turning off Netflix or sticking to a bedtime. At the end of the day, nourishing your body with the right foods doesn’t just fuel your day, it can also help you finally get the sleep you’ve been craving. If you are having trouble getting to sleep or staying asleep several days a week or more, there might be another physical or psychological reason that you are having trouble sleeping. Make sure to see your healthcare provider to help you treat your insomnia!

This article first appeared in the September 2025 e-news FRESH Rx. Subscribe for similar content delivered to your inbox monthly.