a woman lying in bed after eating foods good for sleep

Best Foods for a Better Sleep

There's nothing worse than waking up after a restless night's sleep. Lack of sleep can significantly affect your mood, performance, and overall quality of health. While there are many excellent natural remedies out there to enhance your quality of sleep, changing your eating habits is one of the most beneficial ways to make adjustments. Keeping a handy list of the best foods for sleep is one way I ensure I’ll get my rest.

Foods for Better Sleep

Foods that should be eaten for a better sleep


Almonds are a great go-to sleep inducer. They contain the hormone melatonin, a sleep-regulating hormone that your body naturally produces. When your body struggles to sleep, a boost in melatonin levels is both safe and effective.

Almonds also provide an excellent source of magnesium, which is known to promote better quality sleep. Magnesium may improve sleep by reducing inflammation in your body. It also reduces your levels of cortisol, the stress hormone known to cause sleep issues.


Who would have thought a little kiwi in your diet would be near the top of the foods for sleep list? These little guys seem to support sleep through their serotonin content. Serotonin is the brain's chemical that helps regulate sleep cycles. It's also likely that the antioxidants in a kiwi, like carotenoids and vitamin C, are partially responsible for promoting sleep. This may be due to their anti-inflammatory properties. 


Another go-to food for sleep is turkey. It seems that the amino acid tryptophan boosts the production of melatonin. Turkey also contains a protein that may play a role in causing sleepiness. Some studies have shown that eating a moderate amount of protein right before bed promotes a better night’s sleep with fewer episodes of waking throughout the night.

Chamomile Tea

While most of us are familiar with chamomile tea’s reputation as a sleep inducer, many don’t know the why behind it. The tea contains apigenin, which is an antioxidant that binds to particular receptors in the brain. These receptors seem responsible for promoting sleep and reducing bouts with insomnia. Chamomile may also reduce anxiety and depression, which are often reasons for sleeping disorders.


While I tend to caution against milk due to allergies and intolerance levels many have, it does offer sleep support. Tryptophan in milk improves sleep, particularly in the elderly. When taken with melatonin, sleep quality tends to increase.

Vitamin D for Sleep

Research shows that vitamin D for sleep is useful and healthy. Vitamin D receptors in some regions of the brain are responsible for controlling sleep. The levels of your body’s vitamin D seem to affect your sleep through binding to these particular receptors. For instance, lower levels of vitamin D would possess less vitamin D binding in the brain.

Vitamin D for sleep is in fatty fish, including tuna, salmon, and mackerel. Vegetables rich in vitamin D include:

  •       Kale 
  •       Spinach
  •       Collards
  •       Okra

Bone Broth for Sleep

Bone broth for sleep improvements offers a healthy way to reduce inflammation and lower levels of depression and anxiety. While these are all contributors to poor sleeping habits, it makes bone broth for sleep the perfect choice. Toss in your favorite vegetables rich in vitamin D, and you're sure to get your sleep habits back on track.

Collagen for Sleep

Bone broth is rich in collagen and provides a variety of health and beauty benefits. Using collagen for sleep promotes healing benefits throughout your body. By soothing inflammation, your body is free to rest and repair. Collagen for sleep works by helping to reduce signs of fatigue and enhancing your mood.

Ready to prepare for a good night’s sleep? Grab a few of my sleep-enhancing bone broth recipes and say goodbye to sleepless nights!

Keep Positive and Stay Healthy!

Dr. Kellyann