Sleep is one of the foundations of healthy living. When we don’t get enough sleep, we feel it: foggy thinking, low energy, and a short fuse become the norm. Unfortunately, prioritizing sleep is a challenge that many of us face. The good news is that small dietary tweaks can improve your sleep quality. Keep reading to learn what you can eat to improve your sleep and feel the benefits all day.
Sleep Foods #1: Fruits And Veggies
You read that title right; fruits and veggies can improve your sleep. A new study published in October 2025 found that eating more fruits and vegetables as well as complex carbs during the daytime can significantly improve sleep on that same night (1). Participants in the study experience deeper and longer uninterrupted sleep that was quantified as a 16% improvement in sleep quality. This suggests that healthy eating could be a natural way to support better sleep.
Sleep Foods #2: Magnesium-Rich Foods
Magnesium is considered to be a calming mineral. It plays hundreds of roles through out the body, and it’s especially important for regulating the nervous system and supporting muscle relaxation. Low magnesium levels have long been associated with sleep disorders. A review published in October 2025 in the the scientific journal Nature and Science of Sleep, reported that Magnesium not only calms the body but also helps regulate the circadian rhythm (2). This shows that Magnesium’s effects on sleep are multi-fold. Adding magnesium-rich foods like leafy greens, nuts, seeds, and whole grains to your meals can make a real difference in how well you rest.
Sleep Foods #3: Melatonin-Rich Foods
You may recognize melatonin as the supplement that millions of Americans use regularly to fall asleep. Melatonin is both a hormone produced by the body and a compound found in certain fruits, vegetables, and dairy. For example, tart cherries and milk are natural sources of melatonin. In fact, in a meta-analysis on the influence of dietary melatonin on sleep, the researchers concluded that tart cherries and milk both improve sleep quality (3).
Sleep Foods #4: Sources of Tryptophan
Tryptophan is another sleep-promoting compound that’s found naturally in foods (4). Its affects on sleep are less direct than melatonin because it’s a precursor to serotonin, a neurotransmitter tied to mood regulation, which can then be converted into melatonin, the hormone responsible for regulating the sleep-wake cycle (5). Consuming tryptophan-rich foods before bed may help promote relaxation and sleep onset.
Good sources of tryptophan include turkey, chicken, eggs, dairy, nuts, and seeds. Pairing these with complex carbs like oats, sweet potatoes, or whole grains can help your body turn tryptophan into melatonin more easily. Tart cherries are a sleep superstar too, offering melatonin and a small boost of tryptophan. Mixing these foods into your evening routine can help you fall asleep faster, stay asleep longer, and wake up feeling truly refreshed.
Foods to Avoid Near Bedtime
Just as some foods can help sleep, others can make it harder. Try to limit caffeine (coffee, tea, chocolate) in the afternoon and evening, since it can stay in your system for hours. Heavy, greasy, or very spicy meals may cause indigestion or heartburn, while sugary snacks or drinks can spike your energy when you want to wind down. Sticking to lighter, sleep-friendly options in the evening gives your body the best chance for a solid night of rest.
Conclusion
Sleep doesn’t have to feel like a constant struggle. By adding fruits and veggies, magnesium-rich foods, melatonin sources, and tryptophan-rich options into your diet, you’re giving your body what it needs to relax and rest deeply. Tart cherries are simply amazing – they fit all four categories! This small sour fruit provides natural melatonin, a bit of tryptophan, some magnesium, and a healthy dose of antioxidants. If you want an easy way to include them, our “hidden” supplement, Approved Science Tart Cherry, makes it simple to get these sleep-supporting benefits any time of day. We’re calling the product “hidden” because Approved Science Tart Cherry doesn’t have its own product page at this point in time and can only be found by going through our Goutprin and Uric Acid Flush pages. Little tweaks like these can make a big difference in your sleep quality and help you wake up feeling refreshed and ready for the day.