14 Foods to Help You Sleep (Because Coffee Can’t Fix Everything)

Coffee can only do so much the next morning, especially when you’ve been tossing and turning all night. A good night’s sleep starts the day before, and these 14 foods can help you wind down naturally, so you’re actually ready to take on the day ahead.

Turkey

Turkey is full of tryptophan, an amino acid that helps produce serotonin, promoting relaxation and sleep. Why not try turkey as a comfort food with this turkey meatball casserole? Get the recipe: Turkey Meatball Casserole

Bananas

Bananas are fantastic to aid 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

Lentils

Full of iron and magnesium, lentils help calm the nervous system and keep you relaxed throughout the night. Add cooking lentils to your meal prep list to add to soups and salads. Get the recipe: How to Cook Lentils

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

Spinach

Spinach is wonderful 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

Oatmeal

Oatmeal is excellent to promote rest 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 impressive to help you unwind 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 top-notch for a restful night 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

Dark Chocolate

Dark chocolate has potential to improve sleep quality 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

Pineapple

Pineapple is exceptional to encourage 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 tremendous to support relaxation 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

Walnuts

Walnuts are terrific to help with falling asleep 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

Sweet Potatoes

High in complex carbs, sweet potatoes encourage the body to produce serotonin, which can help regulate your sleep cycle. These roasted sweet potatoes are a quick and simple side dish you can serve with breakfast, lunch, or dinner. Get the recipe: Roasted Sweet Potatoes

Greek Yogurt

Greek yogurt is rich in protein and calcium, which help produce melatonin and keep blood sugar stable to prevent late-night wake-ups. Try blending it into a blueberry oatmeal smoothie for a creamy, sleep-friendly snack. Get the recipe: Blueberry Oatmeal Smoothie