Best Fruits and Vegetables to Help You Sleep

Though we all enjoy the occasional midnight snack, eating sugary and fatty foods can lead to a night of tossing and turning. However, there are various fruits and vegetables full of sleep-improving minerals such as potassium, magnesium, and calcium.

Munching on fruits and veggies helps sleepers curb late-night cravings without feeling guilty or worrying about sleep interruptions.

In this article, we’ll look at some of the best fruits and vegetables to help you fall and stay asleep each night.

1. Edamame

Edamame beans are a good nighttime choice for sleepers because they help regulate blood sugar. Sometimes, when your glucose levels are too low or high, it can cause sleep disruptions such as night sweats or nightmares.

However, this crunchy snack is high in magnesium, a nutrient proven to improve sleep quality and duration for insomnia patients. Not to mention, edamame contains a substantial amount of protein and fiber to keep you feeling full throughout the night.

2. Dark, Leafy Greens

Dark leafy greens including, arugula, spinach, chard, and kale, all contain sleep-promoting minerals like potassium. Adding extra potassium into your diet can be especially significant for fighting against muscle cramps.

Your brain uses potassium to help stop and start muscle contraction, so when these levels are low, the body does not relay these messages effectively. This can cause painful spasms or cramps to interrupt a good night of rest.

Not only can this be highly uncomfortable, but it can also make it harder to get back to sleep.

3. Carrots

Carrots are packed with alpha-carotene, a nutrient proven to increase your overall sleeping duration when consumed in high quantities. Diets lacking this nutrient have been linked with sleeping disorders like insomnia.

Luckily, carrots are one of the best sources of alpha-cartone and contain other nutrients for better rest, such as calcium.

Consuming more calcium in your diet can help your brain produce the sleep-inducing substance melatonin.

4. Sweet Potatoes

Sweet potatoes are easily digested carbohydrates and can help prevent indigestion from interfering with your sleep. Additionally, they contain muscle-relaxing potassium to keep your body from cramping up throughout the night.

Eating foods high in potassium has also been proven to increase slow-wave or deep sleep, the restorative stage of the sleep cycle. This stage is essential for re-energizing the body and improving memory.

Therefore, if your diet lacks potassium, you may not spend enough time in a deep sleep each night.

5. Mushrooms

Mushrooms are a savory vegetable praised for their high content of vitamin D. Studies have linked vitamin D deficiency to a host of sleep issues, including sleeping duration, insomnia, and overall poor sleep quality.

Eating at least a ½ cup of mushrooms every day provides around ⅓ of your daily selenium intake. Selenium plays a critical role in metabolism and thyroid function and helps protect your body from damage caused by oxidative stress.

A deficiency in this mineral may play a role in sleep abnormalities—specifically impacting your ability to fall asleep.

6. Bananas

Not only are bananas a sweet fruit you can grab on the go, but they are also loaded with nutrients such as vitamin B6 and tryptophan. Vitamin B6 in bananas works to convert the amino acid tryptophan to serotonin.

Your body uses serotonin as a chemical precursor to melatonin, the main hormone involved in regulating the sleep-wake cycle.

Without enough melatonin, it can be challenging to fall asleep; thus, having a banana before bed may help you drift off easily.

7. Cherries

Cherries are another great nighttime treat as they are rich in fiber and sleep-promoting nutrients. Sweeter cherries are high in melatonin, a hormone that regulates your circadian rhythm.

On the other hand, tart cherries can be better for improving sleep duration. In a recent study, participants experienced longer and more refreshing sleep after consuming tart cherry juice.

Researchers believe this could be because tart cherries contain less sugar compared to their sweeter counterparts.

8. Avocados

Avocados are an excellent source of potassium. One avocado contains three times as much potassium as one banana. This is especially good for improving sleep, as potassium intake can reduce the number of times you wake up throughout the night.

Also, the high amounts of unsaturated fat in avocados increase serotonin levels, lessening feelings of anxiety and restlessness.

9. Pineapples

Pineapples contain a digestive enzyme called bromelain, which helps us break down proteins, making it easy for us to digest and absorb nutrients.

Furthermore, the fiber and water content in this deliciously sweet fruit helps prevent constipation and promote regularity. So, eating a couple of pineapple slices can keep bellyaches and other digestive problems from arising at nighttime.

10. Mangoes

Mangoes are another sweet snack you munch on before bedtime. These fruits contain antimicrobial properties proven to be effective in eliminating phlegm and relieving cough.

Eating a mango before sleep may remedy nighttime stuffiness and open your airways for better breathing. Additionally, the anti-inflammatory qualities in mangoes are extremely helpful in eliminating the symptoms of asthma.

11. Kiwis

Kiwis are a small but mighty fruit when it comes to promoting better sleep. Packed with vitamins C and E, they help combat oxidative stress, which can interfere with restful sleep.

Kiwis also contain serotonin, a neurotransmitter known to improve sleep quality. In fact, a study found that people who ate kiwis before bed fell asleep faster and experienced better overall sleep.

Additionally, kiwis are rich in folate, a nutrient linked to combating sleep disorders like insomnia. Munching on a kiwi before bedtime can help you wind down and improve both sleep onset and duration.

12. Papaya

Papaya is not only refreshing and sweet, but it’s also loaded with vitamins and enzymes that support better sleep. This tropical fruit contains high levels of vitamin C, which helps reduce inflammation and stress—two common culprits that can keep you tossing and turning at night.

Papaya is also rich in fiber, which aids digestion and prevents discomfort like bloating or indigestion that can interfere with restful sleep. By enjoying a slice of papaya in the evening, you can promote better gut health and improve your chances of uninterrupted sleep.

13. Oranges

Oranges are often celebrated for their high vitamin C content, which plays a critical role in reducing anxiety and stress—key factors that often disturb sleep. Vitamin C also boosts immune function, keeping the body in optimal health for restorative rest.

Additionally, oranges contain B vitamins, which help regulate your body’s sleep-wake cycle.

The fiber in oranges also supports digestion, preventing late-night bloating or discomfort that could disrupt sleep. Sipping on fresh orange juice or enjoying a few slices before bed can naturally help you wind down for the night.

14. Lettuce

Lettuce might not be the first thing that comes to mind when you think of sleep aids, but it has surprising sleep-enhancing properties. This leafy green contains lactucarium, a compound known for its sedative effects.

Lactucarium can calm the nervous system, making it easier to relax and fall asleep.

Lettuce is also hydrating and low in calories, making it a great addition to a light, pre-bed snack. A salad with some sleep-friendly toppings like avocado or nuts could be just the thing to help you drift off into a deep, restful sleep.

15. Tomato

Tomatoes are rich in lycopene, an antioxidant that has been linked to improved sleep quality. Lycopene helps reduce inflammation, which can interfere with sleep.

Tomatoes also contain vitamin C and potassium, both of which promote relaxation and better muscle function during sleep. Adding tomatoes to your evening meals can help you fall asleep more easily and stay asleep longer.

You can enjoy them in a fresh salad, or even roasted with a sprinkle of herbs for a light, sleep-friendly snack.

16. Holy Basil

Holy basil, also known as Tulsi, is an herb revered for its calming properties. It has been used in traditional medicine to reduce stress and anxiety, which are common disruptors of sleep.

Holy basil contains compounds like eugenol and rosmarinic acid, which are known to have relaxing effects on both the body and mind.

Drinking a cup of holy basil tea before bed can help lower cortisol levels (the stress hormone) and prepare your body for a peaceful night of rest. Its adaptogenic properties can also help regulate sleep patterns over time.

17. Broccoli

Broccoli is not only a nutritional powerhouse but also a great vegetable for better sleep. High in fiber, broccoli supports digestion, helping to prevent any discomfort that might keep you awake.

It is also a good source of magnesium and calcium, two minerals essential for muscle relaxation and the production of sleep hormones like melatonin.

Incorporating broccoli into your dinner can help promote restful, deep sleep by easing muscle tension and regulating your body’s internal clock.

18. Sweet Corn

Sweet corn is rich in carbohydrates, which can help trigger the production of serotonin, a neurotransmitter that promotes relaxation and sleep. It also contains vitamins B6 and magnesium, both of which aid in the production of melatonin, the hormone that regulates sleep.

Eating sweet corn as part of your evening meal can help you relax and fall asleep faster.

The fiber in corn also aids digestion, ensuring you go to bed with a calm, settled stomach—another key to a good night’s sleep.

Bonus: The Plain Water

While we often focus on what foods to eat for better sleep, hydration is just as important. Drinking pure, plain water may not seem like a sleep enhancer at first glance, but it plays a crucial role in supporting your body’s natural sleep processes. 

Proper hydration ensures that your body can maintain optimal functions during sleep, from regulating body temperature to supporting digestion and muscle repair. 

On the other hand, dehydration can disrupt sleep, leading to discomfort, dry mouth, cramps, and even headaches, which can prevent you from getting the restful slumber you need.

Drinking a small glass of water before bed can help ensure you stay hydrated through the night, but it’s important not to overdo it, as consuming too much liquid right before bed may cause frequent trips to the bathroom. 

Striking the right balance is key. Water helps flush out toxins, keeping your body refreshed and your systems in balance for a more restorative sleep.

Additionally, staying hydrated throughout the day can prevent night-time thirst, which can wake you up in the middle of the night. This is why it’s crucial to keep your water intake steady during the day, so you can avoid gulping down large amounts of water right before bed.

Water also supports the production of sleep-regulating hormones and aids in nutrient absorption, helping your body effectively utilize the sleep-enhancing nutrients from the fruits and vegetables you consume. 

Whether it’s helping to prevent dehydration-related issues like headaches and dry skin or aiding digestion to prevent late-night discomfort, pure, plain water is the unsung hero of a good night’s sleep.

So, while you focus on adding sleep-friendly foods to your diet, don’t forget about the basics—keeping a steady intake of water throughout the day will help ensure that when your head hits the pillow, your body is fully prepared for deep, restful sleep.

Additional Foods and Beverages That Support Sleep

In addition to the fruits and vegetables already mentioned, there are several other foods and drinks known for their sleep-enhancing properties. Incorporating these into your evening routine can help further improve the quality of your rest.

• Figs: Figs are packed with fiber, magnesium, potassium, and calcium, all of which promote muscle relaxation and improve circulation, making it easier for your body to wind down. The high fiber content helps prevent late-night hunger pangs and keeps your digestive system in check, ensuring a restful night without discomfort.
• Milk: A classic bedtime remedy, milk is rich in tryptophan and calcium. Tryptophan is an amino acid that plays a role in the production of melatonin, the hormone that regulates your sleep-wake cycle. Meanwhile, calcium helps your brain use tryptophan more effectively. Drinking a warm glass of milk before bed can create a comforting ritual, helping you relax both mentally and physically.
• Nuts: Almonds, walnuts, and cashews are excellent sources of magnesium, a mineral crucial for sleep. Magnesium helps reduce cortisol, the stress hormone, allowing your body to relax. Walnuts, in particular, contain melatonin, which can help you fall asleep faster. A small handful of nuts in the evening can make a great, sleep-supporting snack.
• Herbs and Herbal Teas: Chamomile, lavender, and valerian root teas are known for their calming effects, making them excellent choices for bedtime. Chamomile contains an antioxidant called apigenin, which binds to receptors in your brain that promote relaxation and reduce anxiety. Valerian root, on the other hand, is a natural sedative that can help you fall asleep faster. Sipping on these teas before bed can help signal to your body that it’s time to rest.
• Whole Grains: Whole grains like oats, brown rice, and quinoa contain magnesium and potassium, which promote muscle relaxation. The complex carbohydrates in whole grains also increase serotonin levels, helping to regulate sleep. Eating a small portion of oatmeal or a whole grain-based snack in the evening can improve sleep quality and prevent hunger from disrupting your rest.
• Honey: A natural sweetener, honey contains glucose, which helps lower levels of orexin, a neurotransmitter that is linked to wakefulness. By reducing orexin, honey can help your body transition more easily into a state of relaxation. Adding a teaspoon of honey to herbal tea or warm milk can enhance their sleep-promoting properties.
• Chickpeas: Chickpeas are a great source of vitamin B6, which plays an essential role in melatonin production. They also contain tryptophan, which can help you feel sleepy. Incorporating chickpeas into your evening meal can help regulate your sleep cycle and promote a more restful night.
• Yogurt: Like milk, yogurt is rich in calcium and tryptophan. Calcium plays a significant role in the production of melatonin, and consuming yogurt in the evening can promote better sleep. Opt for a plain, unsweetened version to avoid the sleep-disrupting effects of added sugar.
• Cheese: Cheese contains casein, a slow-digesting protein that can keep you feeling full through the night. Like other dairy products, it also contains tryptophan and calcium, both of which support sleep. A small piece of cheese before bed can help curb hunger and ensure a comfortable, uninterrupted night of sleep.

How Does Nutrition Affect Sleep?

The foods we eat don’t just affect our waistline or energy levels; they also play a crucial role in how well we sleep. Nutrition impacts the body’s internal processes, such as hormone production, muscle relaxation, and energy regulation, all of which influence sleep quality. 

Certain nutrients—like magnesium, potassium, calcium, and B vitamins—are key players in promoting relaxation and supporting the body’s ability to fall and stay asleep.

For example, magnesium helps regulate melatonin production, a hormone that controls your sleep-wake cycle, while calcium supports the brain’s use of tryptophan to produce more melatonin. 

Potassium, on the other hand, helps prevent muscle cramps that can wake you up in the middle of the night. A lack of these essential nutrients may lead to disrupted sleep patterns, insomnia, or difficulty staying asleep.

Moreover, eating habits like the timing and size of your meals can also affect your sleep. Eating a large, heavy meal right before bed can cause indigestion, making it harder for your body to relax. 

On the flip side, going to bed hungry can result in sleeplessness as your body is distracted by hunger signals. It’s important to find a balance, where you’re neither too full nor too hungry before heading to bed, to ensure optimal rest.

Nutrition Tips for Sleep Improvement

• Focus on magnesium-rich foods like nuts, seeds, and legumes: Magnesium helps regulate neurotransmitters that calm the nervous system, making it easier to fall asleep. Almonds, pumpkin seeds, and black beans are excellent choices to include in your evening meal or as a light snack before bed.
• Include tryptophan-rich foods in your dinner, such as turkey or oats: Tryptophan is an amino acid that helps the body produce serotonin, a precursor to melatonin, the hormone that regulates sleep. Pair tryptophan foods with complex carbs like whole grains to help the body absorb and use this amino acid more effectively.
• Limit caffeinated drinks after lunchtime, including hidden sources like chocolate and some medications: Caffeine can stay in your system for up to 8 hours, so even a cup of coffee in the afternoon could interfere with your ability to fall asleep. Keep an eye out for caffeine in surprising places like flavored water, pain relievers, or chocolate-based snacks.
• Incorporate small amounts of healthy fats from foods like avocados or chia seeds: Healthy fats help keep you full longer, preventing late-night hunger pangs that can wake you up. Fats also play a role in reducing inflammation, which can contribute to better sleep quality.
• Consider a post-dinner herbal tea ritual with calming herbs like lemon balm or passionflower: These lesser-known herbs, often found in sleep teas, have natural sedative properties and can reduce anxiety, which may improve sleep onset and duration. Lemon balm is also thought to improve overall mood, helping you relax before bed.
• Reduce your intake of processed foods and high-sugar snacks in the evening: Processed foods high in refined sugars can cause fluctuations in blood sugar, leading to energy spikes followed by crashes. This may result in restlessness and difficulty staying asleep throughout the night.
• Avoid alcohol in the late evening, even if you’re having just a glass of wine: While alcohol may make you feel drowsy at first, it disrupts your sleep cycle by reducing REM sleep, the most restorative stage of sleep. This can lead to more frequent wake-ups and lower overall sleep quality.

Sleep Impacts Your Food Choices

The relationship between sleep and food is a two-way street. While what you eat can affect how well you sleep, your sleep patterns also influence the food choices you make during the day. 

When you’re sleep-deprived, your body produces more of the hunger hormone ghrelin and less of the satiety hormone leptin. This imbalance can lead to increased cravings, particularly for sugary, high-calorie foods that provide a quick energy boost. 

Sleep deprivation also affects the brain’s decision-making areas, making it harder to resist unhealthy foods. You might find yourself reaching for snacks like chips, cookies, or fast food to compensate for fatigue.

Moreover, poor sleep can slow down your metabolism and affect insulin sensitivity, making it harder for your body to process sugars efficiently. This can lead to weight gain over time, creating a cycle where lack of sleep fuels poor food choices, disrupting sleep further. 

Prioritizing good sleep habits helps maintain balanced hormone levels, making it easier to choose nutritious foods that support overall well-being and better sleep quality.

The Best Time to Stop Eating Before Bed

Timing your meals plays a significant role in how well you sleep at night. Experts recommend finishing your last meal or snack at least two to three hours before bedtime. This window allows your body to complete the digestion process, reducing the risk of discomfort, heartburn, or indigestion that could disturb your sleep. 

Eating too close to bedtime forces your digestive system to remain active when it should be winding down, which can prevent you from falling asleep easily.

For optimal sleep, it’s important to avoid heavy, greasy, or spicy foods in the evening, as they are harder to digest and may trigger acid reflux. On the other hand, light snacks that include sleep-friendly nutrients. 

By planning your meals with a two- to three-hour buffer before sleep, you give your body the time it needs to process food, allowing for uninterrupted, restorative rest properly.

FAQS

What sleep-inducing foods can I eat before bedtime?

Some foods to eat at dinnertime include rice, salmon, cod, and lean white meats like chicken or turkey. These food items contain vitamins and minerals, such as magnesium and tryptophan, to enhance your rest and prevent sleep disturbances. Just remember to eat dinner at least three hours before bed and avoid other sleeping disruptions such as loud noises to promote better sleep.

What foods should I avoid before bedtime?

It’s best to stay away from greasy, fatty meals before bedtime because they can cause nighttime heartburn—some examples of such foods to avoid include ice cream, burgers, and pizza. In addition to heavy, greasy foods, you should also avoid eating spicy foods right before bed since these can cause indigestion and make it impossible to fall asleep. Eating spicy foods may also elevate your body temperature, potentially causing night sweats or midnight wake-ups.

Should I Eat Carrots Before Bed?

Yes, eating carrots before bed can be a healthy choice! Carrots are low in calories, rich in fiber, and packed with nutrients like vitamin A and potassium. They also have a low glycemic index, meaning they won’t cause significant blood sugar spikes that might disrupt sleep. Plus, their natural sweetness can satisfy late-night cravings without being unhealthy.

However, avoid overeating, as consuming too much fiber close to bedtime might cause digestive discomfort for some people. Moderation is key!

Is it okay to eat before going to bed?

Yes, eating before bed can be okay if done thoughtfully. It’s important to avoid heavy, large meals right before sleep as they can cause indigestion and disrupt rest. However, a light, healthy snack that includes sleep-promoting nutrients—like magnesium or tryptophan—can help you feel satisfied without interfering with sleep. Small portions of foods like bananas, almonds, or yogurt can curb hunger and even promote better sleep.

Are eggs a good bedtime snack?

Eating an egg before bed can be beneficial, as eggs are a great source of protein and contain tryptophan, an amino acid that helps the body produce melatonin. This hormone is essential for regulating your sleep-wake cycle. A boiled egg or a scrambled egg with a slice of whole-grain toast can be a light, balanced snack that provides a mix of protein and carbs, helping you relax and prepare for sleep.

What drinks should I avoid before bed?

You should avoid energy drinks and coffee before bed since they’re full of caffeine; but caffeine can also be found in other beverages, like green tea, black tea, sports drinks, flavored waters, and more (even juices!). To play it safe, stick with plain water, milk, or sleepytime teas in the evening. Otherwise, check the drink’s label to see if it contains caffeine, and do your best to stay away from sugary beverages in the five or six hours leading up to your planned bedtime.

Which drinks promote better sleep?

Several beverages can help promote relaxation and sleep. Warm milk is a classic choice, as it contains tryptophan, which aids in melatonin production. Herbal teas such as chamomile, lavender, or valerian root are also excellent options, as they have calming effects and help reduce stress. Additionally, tart cherry juice is known for its natural melatonin content, making it another good option to drink before bed.

Can milk help you fall asleep?

Yes, milk is often recommended as a sleep aid due to its content of tryptophan and calcium. Tryptophan helps the body produce serotonin, which is converted into melatonin—the hormone that regulates your sleep cycle. Warm milk can also have a soothing effect, making it easier for your body and mind to relax before bed.

Do almonds contribute to better sleep?

Yes, almonds can help improve sleep. They are a rich source of magnesium, a mineral that promotes muscle relaxation and helps regulate sleep. Almonds also contain melatonin, which directly supports the body’s natural sleep-wake cycle. A small handful of almonds before bed can be a satisfying, sleep-enhancing snack.

Does resting with your eyes closed count as sleep?

Lying down with your eyes closed doesn’t provide the same benefits as actual sleep, but it can still help you relax. Resting in a dark, quiet environment can allow your body and mind to calm down, potentially leading to sleep. However, only actual sleep allows the brain to go through the full restorative processes, including REM and deep sleep stages, that are critical for cognitive function and overall health.

Is it better to stay in bed if I can’t fall asleep?

If you can’t fall asleep after 20-30 minutes, it’s actually better to get out of bed and do a calming activity in another room, like reading or listening to soft music. Staying in bed while feeling anxious about not falling asleep can train your brain to associate the bed with wakefulness. Engaging in a relaxing activity helps your mind wind down, so you can return to bed once you feel sleepy again.

How can I fall asleep faster?

The best way to fall asleep faster each night is to establish a healthy bedtime routine—starting with going to bed and waking up at the same time each day. Getting into a regular habit reinforces your natural circadian rhythm, and over time, falling asleep at night will feel more natural. You’ll be able to wake up in the mornings without an alarm.

Of course, you should also try to limit TV, technology, and any other blue-light emitting devices in the hours before bed, as well, since these trick your brain into thinking it should still be active. Keep the lights low, journal or read a book, and pencil in time for relaxation before bed, and before you know it, you’ll be falling asleep in no time.

Should I go to sleep hungry?

While late-night snacking is not recommended, we do not suggest going to bed hungry. Going to bed on an empty stomach can make it harder for you to go to sleep, so if you’re unable to squeeze in a meal at least three hours before bedtime, you’re better off to satisfy nighttime hunger pangs with light, healthy snacks, and refuel with a big breakfast in the morning. Try nuts, fruits, low-carb veggies, bananas, even protein shakes to tide you over when you’re hungry before bed since these can fill you up without ruining your sleep.

Conclusion

Munching on fruits and veggies before bed can curb your late-night cravings without disrupting sleep. Not to mention, fruits and vegetables such as bananas, avocados, mushrooms, and sweet potatoes are all loaded with nutrients to help you drift off easily during bedtime.

So, now you won’t have to worry about going to sleep on an empty stomach the next time you’re craving a snack. If you want, you throw some of these fruits and veggies in a blender, add some protein powder, and make yourself a homemade protein shake before bed.

Registered Holistic Nutritionist Brittany Ford advises, “It’s always important to keep in mind how much you’re eating before going to sleep. A full meal right before bed is not recommended, as the body needs time to digest and absorb food properly. This can lead to fermentation of food particles, dysbiosis (the imbalance of good and bad bacteria in the gut), and other digestive issues that come when food sits in the digestive tract longer than needed. A small snack before bed can help curb any cravings without the adverse digestion effects. Choose only one piece of fruit or vegetable. The body should be focused on producing melatonin and other sleep hormones, not digesting and absorbing food this late at night.”