9 Foods That May Help You Get to Sleep
This story is part of the Healthyish Guide to Finally Getting a Good Night's Sleep. Click here to read the whole guide—then get those zzzs.
Supplements and sleep aids are good and all, but one of the best things you can do to help yourself fall asleep (and to keep you snoozing soundly until the morning) is to eat real food that promotes healthy sleeping habits. For all of the ingredients that give you energy to get you through the day, there are others that, when worked into your dinner routine, will help get you through the night. We spoke to Dr. Amy Shah, M.D., and registered dietician and nutritionist Amy Shapiro about what those foods are and why they work. They both agreed there are a lot of reasons you might have trouble falling asleep, from high-sugar diets to hunger pangs late at night. "What makes us feel sleepy is when foods cause a chemical reaction in our systems and help lull natural sleep-inducing hormones to come out," says Shapiro. Here are some recommendations for seriously delicious meals that put those foods at the forefront.
Photo by Alex Lau, Styling by Monica Pierini1/9Almonds
"A handful of almonds or a couple of spoonfuls of almond butter can do wonders to take the edge off late-night hunger pangs," says Shah. The good fat in them helps to regulate your blood sugar without making you ultra-full right before you get in bed. And the same properties hold true when you eat almonds for dinner. One of our favorite ways? This Smooth and Spicy Almond Sauce which you can use as a condiment for grilled meats or roasted vegetables, or even as a salad dressing.
Photo by Alex Lau2/9Bananas
Bananas have tryptophan, an amino acid that helps you sleep. Sure, you could just eat a banana. But you could also eat this Caramelized Banana and Almond Nice Cream (like ice cream, but not...). "I especially like to give bananas to my kids when they didn't enough dinner and are complaining about being hungry late at night," says Shah. Bonus: Potassium, also found in bananas, is a natural muscle relaxer. When you're body is relaxed, it's easier to fall asleep.
Photo by Alex Lau, food styling by Chris Morocco, prop styling by Emily Eisen3/9Leafy Greens
"Leafy greens like spinach are great to incorporate into your dinner," says Shah. "They have calcium, which the body turns in to melatonin, and magnesium, which the body turns into GABA and potassium, all of which are good for sleep." Try this Braised Chicken and Spinach Stew with Pita Chips, a warming and comforting dish that's surprisingly light. Spinach-Yogurt Dip with Sizzled Mint can be served alongside anything from chicken or fish to crispy chickpeas, or with veg for dipping.
4/9Chamomile
Okay, so this one isn't a recipe, but chamomile tea is one of the best things you can put in your body before bed to calm down and get ready to doze off. One of our editors tested a bunch of Sleepytime teas (all of which have chamomile in them) to find which brands worked the best. "The herb actually acts as a mild tranquilizer," says Shapiro. "It makes you feel super sleepy."
Alex Lau5/9Oatmeal
We tend to think of oatmeal as morning food, but oats are actually pretty high in melatonin, according to Shapiro, so try eating them for dinner instead. all you have to do is switch out sweet toppings for savory. Or, you know, go for double the good results and put sliced bananas on top. It's your life and your sleep and no one's stopping you. Here are a bunch of ideas.
Alex Lau6/9Brown Rice
Shapiro says the best thing you can do for a good night's sleep is eat a fully balanced meal for dinner. "Tryptophan is in proteins," she says. "That goes into our neurons and causes a sleepy feeling. But we also need a complex carb to help it pass through the brain barrier. Something like brown rice alongside protein helps that amino acid hit the neurotransmitter so that it can do its thing." This Fried Brown Rice with Kale and Turmeric delivers just that, with protein from the eggs (and you could easily add pieces of chicken, too). Salmon with Hot Sauce Vinaigrette and Pickled Veg does the same (more on why salmon is good for sleep later, too).
Photo by Stephen Kent Johnson, food styling by Rebecca Jurkevich, prop styling by Kalen Kaminski7/9Salmon
"Salmon is a great protein to have for dinner because of the Omega 3 fatty acids," says Shapiro. "One of those fatty acids is DHA. When that goes into our body, it causes our natural production of melatonin to increase, and that melatonin regulates our sleep." Lucky for you we've got a ton of salmon recipes, like Slow-Roasted Salmon with Harissa, Ponzu Roasted Salmon for Two, and Toasted Freekeh and Salmon Salad.
Alex Lau8/9Warm Milk
"Warm milk is another example of that good balance between protein and complex carbs," says Shapiro. "There's not quite as much as, say, turkey and rice, but milk has both of those properties, too." Plus, it's soothing and calming. It keeps your system comfortable and lulls it into a sleepy state. The ultimate drink to sip before bed? We say Moon Milk.
Alex Lau9/9Fennel
"Fennel relaxes the gut and is good for digestion," Shapiro says. Same goes for spices like cardamom and cinnamon (which are in the aforementioned Moon Milk). These don't actually put you to sleep, but they help prep your body for the easiest possible transition from the chaos that is your day to the comfort that should be your night. Try Honeydew and Fennel Salad with Basil or Peaches and Shaved Fennel Salad with Red Pepper.
