10 Healthy Foods That Promote A Restful Night’s Sleep

Getting a good night’s sleep is super important for your overall health and for how you feel the next day. Not getting enough healthy sleep can weaken your immune system, contribute to feelings of stress and exhaustion, and just generally make you feel bad. Here are ten healthy foods that you can eat before bed for a restful night’s sleep. 

1. Tart Cherries

Raw Red Organic Tart Cherries Ready to Eat
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Tart cherries contain a healthy dose of melatonin, a hormone that your body needs for a good night’s sleep. Finding fresh tart cherries can be challenging during certain times of the year, but you should be able to find tart cherry powder and juice year-round. 

2. Almonds

A spoon lifts up a spoonful of spicy roasted almond from a baking sheet full of them.
Photo Credit: The Gracious Pantry.

Almonds are a healthy bedtime snack that promotes a good night’s sleep. One handful of almonds contains approximately 25% of the recommended daily value of magnesium. Your body needs magnesium to relax so that you can fall asleep. Eat them by themselves or put some in your yogurt or a snack mix. 

3. Chickpeas

A funnel of parchment paper holds a batch of Roasted Everything Bagel Seasoning Chickpeas.
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Chickpeas are full of tryptophan, an amino acid that promotes your body’s production of melatonin. So have some hummus and chips or hummus on toast for your bedtime snack for a restful night’s sleep. 

4. Kiwi

Kiwi fruit in a bowl with a few cut kiwi halves laying on a wood table next to the bowl.
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Not only is kiwi a delicious superfruit packed with vitamins and minerals, it also contains serotonin, which helps to regulate your sleep cycle. Having a kiwi or two before bed can help you fall asleep faster and sleep for longer. 

5. Raspberries

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Raspberries help to promote a good night’s sleep because they are full of fiber and flavor. Fiber helps to keep you feeling full for longer, and diets low in fiber are associated with easy and more frequent waking during sleep. 

6. Oats

A wooden scoop sits filled with oats next to a pile of oats on a white background.
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Who said overnight oats are just for breakfast? You can have them for a bedtime snack as well. Oats are a whole-grain source of carbohydrates that also have a healthy dose of magnesium. Throw some almonds or raspberries in your oatmeal, and you’ll be off to see the sandman in no time. 

7. Yogurt

A small container of Greek yogurt sitting on a cutting board with a spoon laying across the top.
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Yogurt is filled with probiotics that help to keep your gut and the rest of you healthy. Yogurt also has plenty of calcium which your body needs to help the hormone melatonin work effectively. Have a bowl of yogurt and fresh fruit or granola for a tasty bedtime treat. 

8. Bananas

A wood tray holds two bunches of bananas with a few brown spots on them.
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Bananas are a healthy food that promotes a good night’s sleep. They are filled with magnesium, potassium, and tryptophan, all of which relax muscles. Eating potassium and magnesium before bed is also helpful if you tend to get muscle cramps at night. 

9. Leafy Greens

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Leafy greens like kale, arugula, and spinach are full of vitamin C and magnesium. Magnesium promotes muscle relaxation and vitamin C helps to reduce stress and boosts your immune system. You don’t have to eat a salad before bed, but you could have one with dinner and maybe some kale chips for a bedtime snack. 

10. Grapes

Champagne Grapes also known as Black Corinth or Zante Currant in a bowl with white background.
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Grapes are good for your heart and your sleep. They contain plenty of melatonin and have a delicious sweet flavor, perfect for those who like to end the day on a sweet note. Try a handful of ice-cold grapes instead of ice cream or cake before bed. 

Sources for this post: Source 1 | Source 2 | Source 3

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This article first appeared on The Gracious Pantry.

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