These 4 types of food will help you fall asleep better and sleep longer.
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Leesduur: 8 min
There are four types of food that can help you fall asleep and stay asleep. Everything you eat affects your body and your sleep pattern. So it's no wonder that what you eat throughout the day matters, especially what you eat right before bed.
Some foods actually help you relax. If you have trouble sleeping, you should eat foods that have a positive effect on sleep. That's why in this blog post, I'll explain which foods are good to eat and why they promote sleep.
Omega-3 and unprocessed fats help stabilize blood sugar and support the brain in falling asleep.
Fiber-rich foods and nuts (B vitamins, magnesium, tryptophan) help optimize hormones and contribute to relaxation, which supports sleeping through the night.
Raw honey contains enzymes and antioxidants, stimulates melatonin production and contributes to a good night's sleep by supporting falling asleep and sleeping through the night.
My 4 Favorite Foods for a Better Night's Sleep
In this article, I'll share my four favorite foods for a good night's sleep. These foods contain calming substances, essential minerals, and are a source of energy for both body and mind.
So try to get enough of these types of food every day for an optimal night's sleep.
1 - Omega-3 and unprocessed fats
Eating foods rich in omega-3 fatty acids can help you fall asleep and sleep through the night. Omega-3 fatty acids are essential, meaning your body cannot produce them on its own.
These healthy fats are a source of energy for your brain. During sleep, your body is busy repairing itself. Your brain also needs energy to manage all its processes and process all the day's impressions.
If you don't have enough of these omega-3 fatty acids, you may have more difficulty falling asleep and may sleep more restlessly.
Did you know? Your brain is made up of 60% fat, so it needs fat to function.
Fats help keep blood sugar levels stable and can therefore have a positive effect on sleep. A lack of omega-3, especially DHA, is linked to lower melatonin levels [1] .
Omega-3 fatty acids are found primarily in oily fish (eel, herring, salmon) and also in various types of nuts. However, the omega-3 in nuts (ALA) is less effective than the EPA and DHA from oily fish.
Monounsaturated fats are also pure gold for your health. Want to eat more of these healthy fats? They're found in extra virgin olive oil, eggs, almonds, and avocado.
It's recommended to choose organic meat from grass-fed cows. The healthier the cows live, the healthier (and more nutrient-rich) their meat will be.
2 - Fiber-rich diet
If you want to fall asleep more easily and sleep through the night better, it's recommended to eat more fiber-rich foods. Fiber (which can be water-soluble or insoluble) is mainly found in plant products. It's a carbohydrate, but it can't be digested, or only partially so.
When you eat fiber, it enters the stomach and intestines. Only a portion is then fermented, or broken down, by bacteria. Fiber isn't essentially a source of energy for humans, but it is important as a food source for the beneficial bacteria in your intestines.
How can fiber contribute to a good night's sleep? Research from 2016 shows a link between fiber consumption and deep sleep.
It turned out that those who ate a lot of fiber fell asleep faster and slept more deeply than people who ate a lot of sugar and saturated fats. Their sleep was often restless and lighter, which meant they were less rested [2] .
It's recommended to eat at least 30 to 40 grams of fiber every day. Most people don't get that amount, so try to eat fresh vegetables every day. If you enjoy pasta or rice, choose the whole-wheat variety, which is higher in fiber.
3 - Nuts for a healthy sleep
Nuts are also a great aid for a restful night's sleep. They contain several important substances that support sleep, such as B vitamins, tryptophan, and magnesium.
B vitamins
There are eight different B vitamins, almost all of which play a role in the body's energy metabolism and proper nerve function. They help convert food into energy.
Getting enough B vitamins makes you more resilient to stress and helps you feel more mentally balanced. In this way, a diet rich in B vitamins can significantly contribute to falling asleep faster and sleeping well through the night.
Many of the B vitamins are also important in the production of the substances needed for good sleep [3] .
Tryptophan
Another substance that indirectly plays a role in sleep is tryptophan. This is an essential amino acid that your body cannot produce on its own. You must therefore obtain what you need from your diet.
Tryptophan is converted into 5-HTP in the liver, a building block for serotonin. This neurotransmitter is important for a good mood. Serotonin is then converted into melatonin, the hormone that plays a role in the sleep-wake cycle [4] .
Nuts and seeds are a good source of tryptophan and can therefore contribute to falling asleep more easily and sleeping through the night. Recommended options include pumpkin seeds, cashews, sesame seeds, and almonds. Enjoy a handful in the evening as a snack or sprinkle pumpkin seeds on your salad.
Magnesium
Magnesium is also a mineral important for sleep. Like tryptophan, it's involved in the production of the substances needed to fall asleep and stay asleep, such as melatonin and serotonin.
Magnesium is also an important mineral for your nerves; you need it to relax properly. Getting enough magnesium often helps you sleep more deeply and soundly.
Research shows that magnesium can help with insomnia and can also provide relief if you have restless legs.
If you want to get more magnesium, you can try eating nuts more often. Almost all nuts are a good source, but cashews, Brazil nuts, and almonds are definitely a good choice. A 30-gram handful of cashews contains 82 mg of magnesium, which is already 20% of the RDI.
4 - Raw honey
The final food that can contribute to better sleep onset and sleep quality is raw honey. Raw honey is unprocessed: the beekeeper extracts the honey directly from the comb (by spinning it) and it is not heated.
However, supermarket honey is still processed, and as a result, many nutrients are lost. Raw honey contains about 30 bioactive plant compounds, such as enzymes, vitamins, and polyphenols. All of these compounds can support your health and sleep.
Did you know? Research also shows that raw honey is more nutritious than regular honey. It contains over 4.3 times as many antioxidants![5]
The compounds in raw honey can help you relax better and fall asleep faster. It's no wonder the old saying goes: drink a cup of warm milk with honey before bed.
Research also shows that this works. In 2018, 68 people were hospitalized for heart problems. They participated in a sleep study, in which they were given milk and honey twice a day.
It turned out that after three days, the group that was given this tasty drink slept better than those who did not [6] .
So you can safely take a tablespoon of raw honey before going to bed or add some honey to a cup of (chamomile) tea.
Eating the right foods can promote healthy sleep patterns. However, there are also foods that can significantly disrupt your sleep pattern. Think of alcohol, caffeine, and tyramine, for example. By paying a little more attention to what you eat and drink, you can prevent many sleep problems.
Frequently Asked Questions
Which foods help you fall asleep better and sleep longer?
A diet rich in omega-3 and other healthy fats, fiber-rich foods, nuts, and a small amount of raw honey in the evening can all support a pleasant sleep pattern. They provide energy for the brain, support more stable blood sugar levels, and promote relaxation.
What are good sources of omega-3 for better sleep?
Good sources of omega-3 are oily fish like salmon, herring, and eel, and to a lesser extent, nuts and seeds. In addition, foods like extra virgin olive oil, eggs, and avocado provide valuable fats that support stable energy throughout the night.
How does a high-fiber diet help you sleep better?
Fiber-rich foods like vegetables, fruit, legumes, and whole grains nourish gut bacteria and are linked to deeper, more restful sleep. Try to get about 30 to 40 grams of fiber per day by adding some vegetables or whole grains to each meal.
Which nuts are suitable to eat in the evening if I want to sleep better?
Nuts like almonds, cashews, Brazil nuts, and pumpkin seeds provide B vitamins, magnesium, and tryptophan, among other nutrients. A small handful of nuts in the evening can easily be incorporated into a diet that supports relaxation and a good night's sleep.
Is raw honey better for sleep than regular honey from the supermarket?
Raw honey is less processed and usually contains more natural ingredients like enzymes and antioxidants than standard honey. A teaspoon of raw honey in herbal tea, for example, is a natural part of a relaxing evening ritual for many people.
What is best to eat in the evening if I often wake up during the night?
In the evening, choose a meal with plenty of fiber, healthy fats, and some protein, such as vegetables with whole grains and oily fish or legumes. Avoid very sugary and highly processed foods, as these can cause fluctuations in energy and disturb sleep.
Which foods can actually disrupt my sleep?
Foods and drinks high in caffeine, alcohol, sugar, or substances like tyramine are often cited as disruptive to sleep. Especially late at night, they can cause restlessness, waking, and less deep sleep.
When is the best time to take raw honey if I want to sleep better?
Many people take a small amount of raw honey one to two hours before bedtime, for example, in lukewarm milk or herbal tea. It's important to consider it part of a relaxing evening routine and not the only solution.
Besides a healthy diet, do I also need nutritional supplements to sleep better?
For many people, improving the foundation with nutrition, exercise, and sleep hygiene is the most important first step. If you're considering a nutritional supplement, consult a doctor or health professional and view supplements as a complement to, not a replacement for, a healthy diet.
Miriam
Mirjam felt a connection with nature from a young age. This has led to a deep passion for health, natural remedies, and healthy eating. She also loves reading, yoga, and writing. When the weather is nice, she enjoys exploring new hiking trails.
