Eat Your Way to Better Sleep: Top Foods That Fight Insomnia

If you're among those who struggle to fall asleep at night, it's possible that you’re not eating the right foods. Thousands of people suffer from sleep problems, but many are unaware that there are nutritional solutions. Sleep disturbances have become increasingly common, with causes ranging from hormonal changes and stress to snoring and more.

Shir Alfi, a clinical dietitian at Clalit Health Services in the Dan–Petah Tikva district, shares some tips for foods that may help improve sleep quality:

Magnesium

"Magnesium is a mineral involved in muscle relaxation and can definitely contribute to a sense of calm during the night," says Alfi. "Magnesium also plays a role in regulating hormones that affect the sleep-wake cycle. In a study involving people with insomnia, those who took magnesium supplements fell asleep faster, slept longer, and had higher melatonin levels compared to those who didn’t. But before rushing to take supplements, try increasing your intake of magnesium-rich foods during the day."

Found in: Pumpkin seeds, Brazil nuts, cashews, tahini, almonds, white beans, walnuts, chickpeas, leafy greens like spinach, Swiss chard, and lettuce, whole wheat, avocado, quinoa, bananas.

Tryptophan

"Tryptophan is one of the essential amino acids that stimulates the production of melatonin and serotonin in the brain," explains Alfi. "These compounds help regulate sleep patterns and reduce stress in the body, making it easier to fall asleep."

Found in: Oats, dates, sweet potatoes, avocado, peanut butter, cheese, tofu, chocolate, eggs, fish, turkey.

Melatonin

The primary role of melatonin, according to Alfi, is to signal to your body that it’s time to sleep when it gets dark, in alignment with your internal biological clock. Exposure to light suppresses melatonin production, while darkness encourages its release into the bloodstream, helping the brain transition into sleep.

Found in: Cherries, potatoes, almonds, turkey, kiwi, oats, bananas, dairy products, sunflower seeds.

Vitamin D

This fat-soluble vitamin is crucial for the immune system and bone health. Low levels of vitamin D have been linked to sleep disorders. If you're deficient, consult with a doctor or dietitian to determine the right supplement dosage. In the meantime, try including more vitamin D-rich foods in your diet.

Found in: Egg yolks, salmon, mushrooms, vitamin D-fortified milk. Even 10–20 minutes of sun exposure can help, though sunscreen is still important.

If sleep is an issue for you, it’s worth speaking to a professional who can help you design a personalized nutrition plan.