What You Eat Tonight Could Help You Sleep Better —Simple Foods That Invite Rest

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Recent research and nutrition guidance highlight how certain foods can truly influence the quality of our sleep. Foods like walnuts, tart cherries, kiwi, warm milk, seaweed, and pumpkin seeds contain natural sleep-supporting nutrients — melatonin, tryptophan, magnesium, serotonin — that help regulate our sleep-wake cycles and promote relaxation. When paired with healthy bedtime habits, these simple snacks and meals may help us rest more deeply and wake up refreshed. Instead of relying on caffeine or heavy late meals, eating with intention could bring peaceful sleep and renewed energy.

If rest is a gift from God for our body and soul, how might choosing nourishment that honors His design for our health become a small act of stewardship and thanksgiving?

We’ve heard it since childhood—what we eat impacts how we feel. But how many of us have truly stopped to listen to that advice? Especially in the day and age of fast food, drive-through dollar menus, and the price of fresh produce, it’s no wonder we throw the thought out of the window with last week’s trash. 

While research shows that certain foods impact our mental and physical wellness, recent studies also reveal that what we eat affects how we sleep. If you could achieve deeper sleep simply by eating well, would you?

The Science: Foods That Naturally Support Sleep

Many of you wish that eating fries, cheeseburgers, and whatever your heart desires will bring you a beautiful night of shuteye. The reality is, most foods we crave as comfort foods aren’t the best for our sleep. It’s okay to eat all foods in moderation, but knowing which sources naturally support our sleep cycles can be equally helpful. Let’s take a look at the 6 top foods for sleep:

1. Walnuts– Despite being a common allergen, walnuts improve our sleep by increasing melatonin production. You can get melatonin from many vitamin sources, but why not get it more naturally? Melatonin, in turn, can help you fall asleep faster, improve sleep quality, and help you focus better during the day. 

2. Tart Cherries– According to the Cleveland Clinic, tart cherries contain natural compounds that may support better sleep. Like walnuts, cherries contain melatonin, but they also contain tryptophan. Tryptophan is an amino acid that produces melatonin and serotonin. You may be familiar with serotonin when people struggle with anxiety, depression, or other mental health challenges. 

3. Kiwi- Noted by the National Institute of Health, kiwis are similar to walnuts and cherries in that they contain high levels of melatonin. The cool thing about kiwis, however, is that they also naturally contain high levels of serotonin and are rich in antioxidants. Combined, this fruit promotes relaxation and helps the body recover and unwind. 

4. Warm Milk– As a child, I did try drinking warm milk at midnight when I couldn’t sleep. I also tried standing on my head (no joke). Unlike my headstands, warm beverages (that aren’t caffeinated) can offer sleep-promoting properties. This is because of the amino acid tryptophan. If you’re dairy-free like me, don’t worry! Nearly any milk will do. 

5. Pumpkin Seeds– Like tart cherries or walnuts, pumpkin seeds are a natural source of tryptophan. Over time, this amino acid converts into serotonin and melatonin, helping regulate sleep. They’re also rich in magnesium and zinc, which can often be used as sleep aids. 

6. Seaweed– While I can get on board with all the other foods, seaweed isn’t my favorite. However, eating this antioxidant-rich vegetable has been proven to calm the brain, aid in quality sleep, lower blood sugar, and reduce heart disease. Again, with tryptophan, it offers muscle relaxation and minerals to support nervous system regulation. 

While the science behind all of these foods is evident, Scripture helps us understand that food is only one aspect of caring for our Temples. Just as we need to implement healthy habits physically and mentally, we will need to implement them spiritually, too.