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5 min
09/03/2026
If you’re having trouble falling or staying asleep, try eating some sleep-supportive foods like almonds, yoghurt, whole grains or even just a warm glass of milk. Science may eventually catch up with grandma’s advice on everything from magnesium to tryptophan. Keep in mind that modifying when and what you eat may have a significant impact on your ability to get a good night’s sleep. Let’s get into it in detail.
Getting a solid seven hours or more of sleep each night is essential for maintaining energy levels, enhancing mood and regulating hunger signals. Studies indicate that sleep deprivation increases cravings for high-fat, high-sugar snacks, leading to greater overall consumption.
Sleep goes far beyond merely shutting your eyes. It is a sophisticated interplay of neurohormones, orchestrated by circadian rhythms and influenced by melatonin (sleep hormone). Remarkably, the building blocks of melatonin originate directly from what you eat. Unfortunately, this delicate equilibrium is often disrupted by modern lifestyle factors such as irregular eating schedules, excessive caffeine intake and blue-light exposure. From warm milk before bed to eating nut-based laddoos at night, there are nutrition-rich foods with strong biological foundations that help support the sleep cycle.
Melatonin, a naturally occurring hormone that induces sleep, is derived from the amino acid tryptophan, which is present in a variety of foods such as dairy products, chicken, nuts, seeds, legumes and whole grains. You may manage your sleep-wake cycle with the help of serotonin (‘the feel-good hormone’) and melatonin, which your body produces when you consume meals high in tryptophan.
Food sources rich in tryptophan include1:
Food group |
Food source |
Amount of tryptophan (per 100g) |
Dairy |
Cheddar cheese |
574mg |
Parmesan cheese |
482mg |
|
Seafood |
Crab |
330mg |
Salmon |
285mg |
|
Shrimp |
260mg |
|
Grains |
Oats |
234mg |
Buckwheat (Kuttu) |
192mg |
|
Legumes |
Soyabean, roasted |
575mg |
Kidney beans (Rajmah) |
104mg |
|
Lentils (Dals) |
81mg |
|
Nuts and seeds |
Chia seeds |
436mg |
Sesame seeds |
371mg |
|
Flax seeds |
297mg |
|
Sunflower seeds |
295mg |
|
Almonds |
209mg |
|
Poultry |
Chicken breast |
404mg |
Egg, whole |
167mg |
Table 1: Tryptophan rich food sources (*Raw weight)
The production of serotonin and melatonin is influenced by B vitamins (B5, B6) and magnesium. The calming effects of magnesium on the muscles, the reduction in neuronal excitability and the amelioration of oxidative stress all contribute to a more restful night’s sleep. To produce essential sleep hormones, B5 and B6 are required as co-factors.
Foods that are rich in magnesium include14:
Food group |
Food source |
Amount of magnesium (per 100g) |
Cereals & Pulses |
Amaranth, pale brown |
270 |
Ragi |
146 |
|
Wheat flour |
125 |
|
Bengal gram, whole |
160 |
|
Cowpea, brown |
213 |
|
Soya bean, brown |
259 |
|
Green leafy vegetables |
Amaranth leaves, red and green |
146 |
Betel leaves, big |
107 |
|
Fruits |
Banana |
43.79 |
Dry dates |
73.79 |
|
Nuts & Seeds |
Almonds |
318 |
Garden cress seeds |
307 |
|
Sesame seeds, white |
372 |
|
Flaxseeds |
349 |
|
Sunflower seeds |
413 |
Some foods contain melatonin directly or promote its production:
Fruit: Tomatoes, bananas, cherries and kiwis.
Nuts: Shiitake mushrooms, sweetcorn and bitter gourd.
Vegetables: Walnuts (natural source of melatonin).
Studies indicate that consuming one to two kiwifruit before bedtime may help you fall asleep more quickly and enjoy a longer sleep duration.
It has been observed that short sleepers tend to consume higher amounts of energy, particularly from snacks and sugary foods, compared to normal sleepers. Carbohydrates, as the primary macronutrient in the diet, contribute more than half of total energy intake.
At night-time, however, quality carbohydrates aren’t the enemy but rather your ally. Slow-release energy from whole grains, fruits and legumes may help maintain steady blood sugar levels and stave off midnight snack attacks, whereas refined options could keep you up at night. Having a modest quantity of complex carbohydrates (such as oats or wholewheat bread) with protein before bed may help you get a good night’s rest.
For a soothing way to unwind after dinner, try a cup of herbal tea that is caffeine-free. Herbal infusions such as chamomile and ashwagandha may promote relaxation9,11.
Chamomile contains apigenin, which binds to GABA receptors10.
Ashwagandha has shown benefits in improving sleep quality and total sleep time.11
NOTE: While these teas may help promote sleep, if you suffer from persistent insomnia, you should still see a doctor.
The way you eat is just as crucial as the food itself. These three principles can help you become an expert in diet and sleep:
If you consume caffeine, it can stay in your system for six to eight hours. When the sun goes down, say no to caffeine and drink herbal teas instead.
Do your best to avoid acid reflux and delayed stomach emptying by leaving at least two to three hours between your last meal and going to bed.
To keep your ‘sleep architecture’ steady, opt for a light dinner that includes protein and potassium-rich foods (such as dates or bananas).
There is no one ‘superfood’ that can guarantee a good night’s sleep; rather, it is about striking a balance between adequate micronutrient intake, stable blood glucose levels, a healthy gut microbiota and proper hormonal rhythm alignment.