The temperature of warm milk—while not scientifically proven to help with sleep—can have a soothing psychological effect. It may be comforting, or part of a relaxing bedtime ritual, which can help calm the body and mind. If you’re not a fan of plain milk, try adding a dash of cinnamon or a drop of vanilla for extra flavor. If you’re lactose intolerant, opt for lactose-free milk, which provides the same nutrients without the lactose sugar.
Seaweed
Seaweed might not be the first thing that comes to mind for sleep support, but this ocean superfood has some surprising benefits. Rich in iodine, seaweed supports healthy thyroid function, which plays a key role in regulating your metabolism and energy levels, both of which can impact your sleep-wake cycle. It’s also a source of magnesium.
What makes seaweed even more appealing is its versatility. Whether you’re snacking on roasted seaweed sheets, adding wakame to a bowl of miso soup, or sprinkling dulse flakes over your evening salad, it’s an easy and delicious way to incorporate sleep-supporting nutrients into your diet. For a one-two punch in the sleep-support department, try wrapping roasted seaweed sheets around slices of creamy avocado, another magnesium-rich food, to create a simple, satisfying snack that’s perfect for winding down.
Pumpkin seeds
Pumpkin seeds are the ultimate bedtime ally, packed with nutrients that support relaxation and better sleep. Just an ounce delivers nearly 150 mg of magnesium, which is a hefty amount relative to most other foods. They’re also a source of tryptophan, which helps your body produce serotonin and melatonin for restful slumber.
Snack on them roasted with a pinch of sea salt, sprinkle them over yogurt, or packed into a trail mix. They’re also a source of healthy fats and protein, which help keep you full through the night. Pair them with a calming herbal tea, like chamomile or lemon balm, for the ultimate wind-down routine.
Sweet dreams are made of these
What you eat in the evening may do more than satisfy your hunger; it can also help prepare your body for a restful night. From the melatonin in tart cherries to the magnesium in pumpkin seeds, the best foods for sleep offer natural ways to support relaxation and better sleep.
While these foods can be a great addition to your bedtime routine, they work best alongside healthy sleep habits. A calming wind-down ritual, a consistent schedule, and minimizing screens before bed (sorry to the late-night Instagram scrollers!) can all enhance your chances of waking up refreshed. If sleep challenges persist, don’t hesitate to seek advice from a health care professional, as ongoing issues may signal an underlying condition.
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