Can Nutrition Help With Sleep?

Amy Corcoran, MS, RDN

We’ve all heard the claims about “sleep-inducing” foods—a glass of warm milk, a turkey sandwich, or a banana before bed. But can nutrition really help with sleep?

The truth is, no single food is a magic fix for sleep. But that’s not to say nutrition can’t help! Research shows that certain nutrients can support your body’s natural sleep-wake cycle.

Many people struggle with sleep (myself included!). But there is hope, and it might be in your kitchen. Let’s break down key nutrients for sleep and the foods that boost them.

Melatonin: The Sleep Hormone

Melatonin is the hormone that regulates your body’s sleep-wake cycle. As darkness falls, your brain produces more melatonin, signaling to your body that it’s time to wind down and rest.

Research shows that dietary intake of tryptophan and melatonin (yes, some foods have melatonin!) can help with sleep quality and duration.

Tryptophan is an amino acid used to make proteins. When you consume tryptophan-rich foods, your body converts them into serotonin, which can then be converted into melatonin.

Here are some top tryptophan-rich foods:

Turkey
Eggs
Milk
Salmon
Soy
Nuts & Seeds
Oats

Certain foods also provide small amounts of melatonin:

Tart cherries: Rich in melatonin and tryptophan, tart cherries have been shown to improve sleep quality and duration.
Red Grapes: Melatonin has been found in grapes, grape juice, grape vinegar, and wine.
Nuts: Pistachios are a standout when it comes to melatonin, with surprisingly high levels compared to other foods. Almonds and walnuts also contain melatonin.
Eggs: Eggs contain small amounts of melatonin. Perhaps it’s time to reframe eggs as more than just a breakfast staple!
Tomatoes: Tomatoes, particularly beefsteak tomatoes, have been shown to improve sleep quality.

Vitamin D

Vitamin D is an often overlooked nutrient when it comes to sleep. Low levels of vitamin D have been linked to sleep disorders. This is likely due to vitamin D’s role in regulating serotonin and melatonin.

Try adding some foods with vitamin D to your day:

Fatty fish: Salmon, mackerel, and sardines.
Eggs yolks
Fortified foods: Fortified milk, orange juice, and cereals.
Mushrooms: Certain varieties, like shiitake and maitake, are rich in vitamin D if they’ve been exposed to UV light during growth.

Our expert Philadelphia nutritionists can assess your nutrient intake and provide personalized, one-on-one guidance.

The Mediterranean Diet

The Mediterranean diet, rich in fruits, vegetables, nuts, whole grains, olive oil, moderate dairy, and limited meat has been linked to better sleep quality. Studies suggest it can reduce insomnia symptoms and improve sleep quality, especially for middle-aged and younger adults.

While the results are exciting, most research on the Mediterranean diet and sleep is based on cross-sectional studies, meaning we can’t definitively say it causes better sleep.

However, this dietary pattern is one of the most well-studied, and there’s strong evidence to suggest that many of us could benefit from adopting a more plant-forward diet. The Mediterranean diet supports overall health—and it just might help you sleep better, too.

Sleep-Friendly Bedtime Snacks

To make sure you’re getting enough of these sleep-promoting nutrients, here are some easy and delicious meal ideas that hit all the right notes:

Eggs and toast: A classic comfort food with melatonin, vitamin D, and tryptophan.
Oatmeal with Cherries and Almonds: Cook your oats with milk (or a fortified dairy-free alternative) to create a warming, sleep-boosting bowl. The milk has tryptophan, and the cherries and almonds add melatonin.
Pistachio latte: For a creamy, relaxing bedtime drink, blend 1 cup of soaked pistachios with 3 cups of fresh water to create a pale green drink. Combine with milk, heat, and add almond extract, vanilla, and cardamom for a calming, sleep-friendly latte.
Trail mix: Combine a handful of melatonin-rich pistachios, almonds, and walnuts with a sprinkle of dried cherries for a convenient bedtime snack.
Yogurt bowl: Start with protein-packed fortified Greek yogurt, rich in tryptophan. Top with a handful of melatonin-packed foods like almonds, walnuts, and dried tart cherries.

Looking for more ideas? Our expert Philadelphia dietitians can work with you to assess your current eating habits and create a personalized meal plan that supports your sleep goals.

Bottom Line

While stress and other factors certainly play a role in sleep difficulties, your diet might be the missing piece of the puzzle.

Melatonin, tryptophan, and vitamin D are essential for your body’s ability to fall and stay asleep. By including foods that support these key nutrients, you can help your body regulate its natural sleep-wake cycle

Our team of Philadelphia nutritionists is here to help you optimize your diet for better sleep. Book now for personalized nutrition counseling, virtually or in person.

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