13 Best Foods to Eat for Good Sleep and Better Nightly Rest

We explore 13 foods and drinks that may help improve your ability to drift off faster, stay asleep longer, and wake feeling more refreshed.

But did you know your diet can also play a role in getting a good night’s sleep?

A report commissioned by Sleep Health Foundation found that nearly 60% of Australian adults regularly experience at least one symptom of insomnia whether it’s difficulty getting to sleep, staying asleep, or waking in the middle of the night and not getting back to sleep. These symptoms are often part of a group of conditions called sleep disorders.

With sleep such a common struggle, it’s no surprise more people are looking to their diets to support better rest. After all, getting enough quality sleep is essential not just for feeling rested but for overall health, including mental clarity, immune function, and emotional wellbeing.

While there’s no single food that guarantees eight hours of uninterrupted slumber, certain foods and drinks contain nutrients that may help improve sleep quality and support a healthy sleep cycle. Good sleep hygiene, including regular routines and healthy habits, also contributes to your sleep outcomes.

Did You Know?

• Adults aged 18–64 need 7–9 hours of sleep per night, while those aged 65+ need around 7–8 hours.

• Wondering how much sleep you need? Experts say 7 to 9 hours is ideal, depending on your age, activity level and health status.

• Two in three Australians experience sleep difficulties regularly.

• Only 15% of Australians sleep through the night without waking.

• If you’re not getting enough sleep, it could be affecting your mood, memory, and long-term health.

• One in five Australians sleep with a comfort object and tend to sleep better as a result.

• Lack of enough sleep can lead to long-term effects on mood, immunity, and focus. Prioritising enough quality sleep helps prevent burnout.

• For those living with obstructive sleep apnea, working with a sleep medicine professional and following a healthy diet can help support better sleep outcomes.

• Prioritising sleep good habits, including the right evening foods and a calming routine, may be the key to a better night’s sleep.

Here are 13 foods that may help you get a better night's sleep:

1. Nuts

Nuts like almonds, walnuts, pistachios and cashews are a great evening snack. They’re rich in magnesium and zinc, minerals essential for reducing fatigue, relaxing muscles, supporting metabolism, and aiding the nervous system. These nutrients may help ease the body into a more restful state, making nuts a simple and effective food for better sleep.

2. Kiwifruit

Kiwifruit is loaded with vitamin C, vitamin E, potassium and folate. It’s also rich in antioxidants and serotonin, which may help regulate your sleep cycle. In one small study, people who ate kiwi one hour before bed went to sleep faster and experienced better overall sleep quality. If you’re after a sweet and sleep-friendly dessert, this one’s a winner.

3. Milk

The childhood tradition of a warm glass of milk before bed may have more science behind it than we thought. Dairy products contain tryptophan, an amino acid that boosts melatonin production, helping to regulate your internal clock and support healthy sleep. Drinking milk can help people relax before bed and potentially stay asleep longer.

4. Yoghurt

Like milk, yoghurt offers calcium and tryptophan, which together support melatonin production. A small bowl of plain yoghurt topped with a little fruit or oats can be a calming snack to enjoy after dinner. Just avoid heavily sweetened varieties, which may interfere with sleep quality.

5. Beans

Beans are packed with B vitamins, such as B6, niacin and folate, which are known to support brain function and sleep regulation. B vitamins have also long been used to help manage insomnia, reduce stress and ease anxiety all helpful in preparing the body to wind down at night.

6. Salmon

Fatty fish like salmon provide vitamin D and omega-3 fatty acids both involved in serotonin regulation. Serotonin is a key hormone that stabilises mood and promotes feelings of wellbeing, but it also plays a role in the sleep-wake cycle. Some research has linked regular consumption of salmon to improved sleep quality and better daytime functioning.

7. Lean Proteins

Foods like skinless chicken and turkey are high in tryptophan, the amino acid that helps the body produce serotonin and melatonin. These lean proteins are easier to digest than fatty meats and can be a good choice for dinner. Avoid deep-fried or heavily processed meats before bed, which may disrupt digestion and sleep.

8. Figs

Figs are rich in potassium, magnesium, calcium and iron, nutrients that support muscle relaxation and healthy circulation, both of which are important for sleep. They’re also high in fibre, which can help you stay fuller longer and reduce the chance of waking during the night feeling hungry.

9. Cherries

Cherries, particularly tart cherries, are a natural source of melatonin. Eating them regularly may help improve your body’s internal clock and promote deeper sleep. You can enjoy cherries fresh, dried, or in juice form (look for unsweetened varieties for best results).

10. Bananas

Bananas are a triple threat for sleep support. They contain magnesium and potassium, which help relax muscles and nerves, and tryptophan to assist in serotonin production. Their natural sugars also offer a gentle energy drop, which may help signal to your body that it’s time to rest.

11. Pumpkin Seeds

Pumpkin seeds are packed with magnesium and tryptophan, both essential for calming the body and promoting melatonin production. A small handful in the evening can help regulate your sleep cycles and reduce restlessness overnight.

12. Oats

Oats are a complex carbohydrate that helps produce serotonin and stimulate the release of insulin, which assists in tryptophan absorption. They’re also a natural source of melatonin. A warm bowl of plain oats with a splash of milk can be a comforting and sleep-friendly supper.

13. Chamomile Tea

Chamomile tea contains apigenin, an antioxidant that binds to receptors in your brain and may promote drowsiness. Sipping a warm cup before bed can signal to your body that it’s time to wind down and is a healthy alternative to sugary drinks or caffeine. For people with trouble sleeping or sleep deprivation, chamomile is a gentle and natural option.