11 Foods That’ll Help You Sleep Like a Log

Tired of tossing and turning? These 11 sleep-friendly foods are packed with nutrients that help promote relaxation and support a restful night’s sleep. From calming snacks to meals that encourage deeper sleep, these delicious options will have you waking up refreshed and ready to take on the day.

Warm Milk

Warm milk is great for sleep because it contains tryptophan and calcium, which help promote relaxation and restful sleep. The magnesium in milk also helps relax muscles, making it easier to unwind. For an extra sleep boost, try this warm vanilla almond milk recipe. Get the recipe: Warm Almond Milk

Oatmeal

Oatmeal is great for sleep because it contains melatonin, which helps regulate your sleep cycle, and complex carbs that help your brain absorb tryptophan. For an easy, sleep-friendly breakfast, try preparing overnight oats for a convenient start to your day. Get the recipe: Peanut Butter Banana Overnight Oats

Cottage Cheese

Cottage cheese is great for sleep because it’s packed with casein protein, which helps keep your amino acid levels steady overnight, promoting better sleep. The calcium also helps your brain make melatonin, which helps regulate your sleep cycle. Try a strawberry cottage cheese smoothie for a tasty boost! Get the recipe: Cottage Cheese Smoothie

Avocado

Avocado is great for sleep because it’s full of magnesium, which helps relax muscles, and healthy fats that keep your blood sugar levels steady. It also has potassium, which can help prevent leg cramps at night. For a delicious, sleep-friendly meal, try avocado tuna salad.
Get the recipe: Avocado Tuna Salad

Pineapple

Pineapple is great for sleep because it may boost melatonin levels, helping to regulate your sleep cycle. Its hydrating qualities and antioxidants also support relaxation and overall health. For a tasty, sleep-friendly treat, try pineapple ginger muffins. Get the recipe: Pineapple Ginger Muffins

Pumpkin Seeds

Pumpkin seeds are great for sleep because they’re high in magnesium, which helps relax muscles, and contain tryptophan, an amino acid that boosts melatonin production. For a delicious sleep-friendly snack, try chewy granola bars with pumpkin seeds. Get the recipe: Chewy Granola Bars

Dark Chocolate

Dark chocolate is great for sleep because it’s rich in magnesium, which helps relax muscles, and contains small amounts of serotonin to improve mood and promote relaxation. For a fun and easy way to enjoy it, try making your own chocolate bars at home—you’ll get the perfect balance of flavor and sleep-friendly benefits. Get the recipe: Homemade Dark Chocolate Bars

Walnuts

Walnuts are great for sleep because they’re a natural source of melatonin, helping to regulate your sleep cycle, and they contain healthy fats that support brain health. For a tasty, sleep-boosting snack, try this spiced walnut recipe—it’s the perfect mix of flavor and relaxation. Get the recipe: Spiced Walnuts

Spinach

Spinach is great for sleep because it’s packed with magnesium, which helps relax muscles and supports a restful night. It also contains antioxidants that boost overall health and improve sleep quality. For a nutritious, sleep-friendly side dish, try a spinach salad. Get the recipe: Spinach Cranberry Salad

Greek Yogurt

Greek yogurt is great for sleep because it’s rich in calcium, which helps the brain use tryptophan to make melatonin, promoting better rest. It’s also packed with protein to keep you full and stabilize blood sugar overnight. Try creamy tomato spinach pasta with a Greek yogurt-based sauce for a delicious, sleep-supporting meal. Get the recipe: Homemade Ranch Dressing

Bananas

Bananas are great for sleep because they’re packed with potassium and magnesium, which help relax your muscles and nerves. For a delicious, sleep-friendly treat, try banana protein muffins—combining the sleep benefits of bananas with an extra protein boost. Get the recipe: Banana Protein Muffins