Here Are Some of the Best Foods for Sleep
Medically Reviewed by Dr. Parris Kidd

What keeps you up at night?

The list of reasons why people miss out on a good night’s sleep is extensive.

According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning.¹

High-quality sleep is essential to wellness. If you aren’t getting the recommended 7 to 9 hours of sleep each night,² you’re setting yourself up for a host of physical and mental issues.

If you have problems falling asleep at night, a proper diet may help you achieve restful sleep.

Here Are Some of the Top Foods That Can Help Improve Your Sleep

Tryptophan-rich Foods

The human brain naturally produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that’s derived from dietary proteins. Serotonin plays many important roles in the brain’s biochemistry and is intimately involved in maintaining an upbeat mood, boosting self-confidence, sustaining the body’s 24-hour circadian rhythms, and facilitating sustained and deep sleep.

Very few foods contain premade serotonin, and once absorbed into the blood it can’t get across the blood-brain barrier. However, tryptophan from food proteins does get across this barrier, so it’s possible to support serotonin needs by eating foods that boost the brain’s tryptophan levels.

Examples of foods rich in L-tryptophan are:

• Spirulina
• Seeds (especially pumpkin and chia)
• Squash
• Watermelon
• Grass-fed meats (beef, lamb, goat)
• Free-range poultry (chicken, turkey, duck)
• Wild-caught salmon and tuna
• Peas and beans (not canned)
• Tofu, tempeh, tahini, natto
• Edamame
• Eggs (especially the whites)
• Spinach

Magnesium-rich Foods

Magnesium is a mineral nutrient essential for over 300 enzymes and is fundamental to your health.³ Magnesium helps promote memory, positivity, and quality sleep.

Some leafy-green vegetables, whole grains, nuts and beans are good magnesium foods, but dietary intake has declined by at least 40% in the last 4 decades due to changes in food harvesting and processing, water purification, and overall dietary habits.

GABA-rich Foods

The neurotransmitter most associated with calming effects in the brain is GABA (technically, Gamma-AminoButyric Acid). Clinical research suggests taking GABA by mouth can help cope with stress, improve mood, and generally have calming effects.⁴ Also, GABA has mild relaxation properties that can support a balanced mood and restful sleep.

GABA is naturally found in many teas, such as black, green, and oolong teas. It also can be found in fermented foods including yogurt, kefir, and tempeh. Other foods that may contain GABA (or boost its production in the body) include fava, lentils, beans, nuts and seeds, fish, broccoli, spinach, and berries.

Steer Clear of These Sleep Stealing Foods

If you struggle with frequent changes in your mood and energy levels, it can be helpful to avoid certain foods and beverages that can trigger mood shifts or energy spikes that can prevent you from getting to sleep at night.

Foods to Avoid for Better Sleep:

• Caffeine
• Alcohol
• Sugar
• Breads
• Pasta
• Potatoes
• White Rice

As with any changes in diet, it’s important to introduce new foods gradually to allow your body to adjust to a new routine and ensure that you don’t have any food allergies. You may be amazed at the abundance of energy and the lifted moods these healthful foods can provide.

Foods for Better Sleep

Remember, fuel your brain with these key foods to reduce stress, improve mood, and increase your chances of getting a great night’s sleep!

At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our sleep products and our full list of supplements, please visit us at BrainMD.

These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.

References:

1. Centers for Disease Control and Prevention (US). (2003). Report to Congress on Mild Traumatic Brain Injury in the United States: Steps to Prevent a Serious Public Health Problem. National Center for Injury Prevention and Control. https://www.ncbi.nlm.nih.gov/books/NBK19960/
2. Lozano, R., Fullman, N., Mumford, J. E., Knight, M., Barthelemy, C. M., Abbafati, C., … & Murray, C. J. L. (2018). Measuring progress from 1990 to 2016 and projecting attainment to 2030 of the health-related Sustainable Development Goals for 195 countries and territories: A systematic analysis for the Global Burden of Disease Study 2016. The Lancet, 392(10159), 2091-2138. https://doi.org/10.1016/S0140-6736(18)32281-5
3. National Institutes of Health, Office of Dietary Supplements. (2022). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
4. Cleveland Clinic. (2022, February 14). Gamma-aminobutyric acid (GABA): What it is, function & benefits. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba

Meet Our Expert

Dr. Parris Kidd

Dr. Parris Kidd, Ph.D., is a pioneering authority in nutritional medicine with a background in zoology and cellular biology from UC Berkeley. His work includes influential research on brain nutrients like PS and GPC, award-winning supplement formulations, and extensive publications. Formerly Chief Science Officer at leading supplement companies, Dr. Kidd is widely respected for his contributions to nutritional science and his commitment to integrity.

Meet the Author

Keith Rowe, Writer

Keith has been a member of the BrainMD team for the past 7 years. Serving as copywriter and editor, he has written 400 blogs and has been involved with the launch of 32 new supplements. He takes many BrainMD supplements daily and his favorite is Neuro-C Vitamin C due to its efficacy and energizing citrus flavor.