Have your consumers, clients and patients mentioned they’re having trouble catching Z’s? About 30% of adults have symptoms of insomnia and about 10% of adults have insomnia that is severe enough to cause daytime consequences, according to the American Academy of Sleep Medicine. But never fear, have them forget the military method and dive into their pantry: Their kitchen might hold the secret to sweet dreams!

“A majority of my clients who struggle being able to go to sleep are more interested in supplement options rather than dietary choices,” said Kristen Smith, MS, RDN, LD and spokesperson of the Academy of Nutrition and Dietetics. “Many people forget to consider how dietary patterns and meal timing can affect sleep habits.”

Certain foods can either promote sleepiness or increase alertness. Researchers, including nutritionists and sleep experts, have studied which foods may be best for sleep. While this research offers important insights, it isn’t definitive due to the complexities of diet and sleep. No single food guarantees better sleep, according to the Sleep Foundation, but some foods and drinks might help. Specific foods can affect sleepiness based on their nutritional components or findings from particular studies. For instance, red grapes can vary in melatonin levels based on their variety and growing conditions.

Diet affects more than just sleep; it impacts weight, cardiovascular health and blood sugar levels. Therefore, having your clients consult with you or a doctor before making significant dietary changes is advisable to ensure their choices support overall health, including sleep. A balanced diet often promotes the best sleep.

Health and wellness professionals and dietitians play a crucial role in interpreting research and guiding clients towards balanced diets that advance overall health, including sleep. This knowledge also helps in addressing broader health concerns such as weight management, cardiovascular health and blood sugar regulation, all of which are impacted by diet. By staying informed about foods rich in sleep-promoting nutrients, dietitians empower their clients to make informed choices that can positively impact their sleep patterns. This holistic approach supports the development of effective meal plans and snack ideas that foster restful sleep and contribute to overall health and vitality.

“My clients are often surprised by my interest in their sleep patterns,” Smith said. “I explain that insufficient sleep patterns can have metabolic effects and are associated with several disease related biomarkers.”

Understanding which foods help your clients fall asleep and which ones keep them awake can help you plan meals and snacks more effectively. Here’s some foods that not only satisfy cravings, but also send your clients off to dreamland faster than counting sheep! They’ll be snoozing like a pro in no time.

Foods that promote sleepiness

The key is to plan ahead and aim to eat a protein-rich snack a few hours prior to bedtime, Smith said. “Using dessert as your bedtime snack is usually not the best option as it will cause a spike in your blood sugar and increase the chance of feeling hungry in the middle of the night,” Smith said.

Tryptophan, found in turkey and fish, aids in serotonin production, according to Northwestern Medicine. Fatty fish like salmon are linked to better sleep and improved daytime functioning, particularly during winter months when vitamin D levels are lower. These benefits are believed to come from the fish’s vitamin D and omega-3 fatty acids, which help regulate serotonin.
Melatonin, found in dairy and cherries, induces sleep. Tart cherries, including varieties like Richmond and Montmorency, can be consumed whole or as tart cherry juice, increasing total sleep time and sleep efficiency. These benefits are attributed to the cherries’ high melatonin content and potential antioxidant effects.
Potassium and magnesium, found in bananas and almonds, promote muscle relaxation. Nuts such as almonds, walnuts, pistachios and cashews contain melatonin, omega-3 fatty acids, magnesium and zinc, which can support better sleep. “Walnuts offer magnesium, a mineral that can aid with sleep by muscle and brain relaxation,” Smith said.
Herbs like chamomile and mint in teas, along with warm milk, are also effective, according to Cleveland Clinic. Malted milk before bed can reduce sleep interruptions, possibly due to its B and D vitamins, phosphorus, zinc and magnesium. Milk, particularly melatonin-enriched milk from cows milked at night, contains melatonin, which may also aid sleep.
Kiwi, because of its antioxidant properties, may address folate deficiencies and produce high serotonin levels, according to the Sleep Foundation. Eating two kiwis one hour before bedtime can improve sleep quality, helping people fall asleep faster and sleep more soundly.
Rice consumption is associated with better sleep compared to other carbohydrates like bread or noodles. Eating high glycemic index foods about four hours before bedtime can help with falling asleep, but sugary foods and drinks can worsen sleep.

Suggested evening snacks

Maintaining a well-balanced diet of fruits, vegetables, lean proteins and complex carbohydrates can support healthy sleep patterns. Meals with turkey or fish and complex carbohydrates like jasmine rice or sweet potato are great starting points. Anything with high protein and low sugar is ideal, Smith said. “Aim for foods or snacks that will offer satiety without causing a drastic blood sugar increase like plain Greek yogurt or nuts,” she said. Here’s some other ideas.

Peanut butter on whole grain bread or crackers
Lean cheese on whole grain pita chips
Fortified cereal and milk
Yogurt with banana
Apple with mozzarella string cheese
Cherries or cherry juice
Almonds

Foods to avoid at night

Eating spicy foods before bedtime can raise your heart rate, making it harder to fall asleep, Smith said. That can also increase the risk of experiencing acid reflux and stomach discomfort during the night. Having cereals with high sugar content just before bed can elevate blood sugar levels and increase insulin levels, leading to hunger upon waking. Cereal can be a viable bedtime snack choice, but opt for varieties that have high fiber and low sugar content, Smith said. Pizza, with its acidic sauce and high-fat cheese, can lead to waking up with a stomach ache. In general, eating any higher fat foods like fried foods with hours of going to bed can leave clients with a stomach ache. Overall, have them try not to eat too late to avoid digesting at bedtime and reduce the risk of acid reflux. Here are some additional foods to avoid.

Simple carbs and saturated fats (e.g., sweets, potato chips, fast food) can disrupt serotonin levels and digestion.
Caffeine (e.g., dark chocolate, coffee, soda) should be avoided, especially in the evening. Sensitivity varies, but even caffeine close to noon can affect sleep for some consumers. “If clients are not averaging adequate sleep, I always discuss caffeine intake,” Smith said. “We discuss the timing of caffeine intake rather than the amount. Typical guidelines suggest to discontinue caffeine intake at least eight hours prior to bedtime.”
Alcohol can initially induce sleep but later disrupt it. Nicotine from tobacco usage is a stimulant and can also disrupt sleep, according to WebMD.
Any fluids after 8 p.m. can cause you to have to go to the bathroom during the night.
Spicy and fatty foods may cause nighttime awakenings.

In conclusion, while many adults struggle with insomnia, the solution might be simpler than they think. Encouraging your clients to explore their kitchens for sleep-promoting foods can lead to significant improvements in their sleep quality. Though no single food guarantees better sleep, incorporating items like turkey, fatty fish, almonds, cherries and kiwi into their diet can make a noticeable difference. As health and wellness professionals, your guidance is crucial in helping clients navigate the complexities of diet and sleep, ensuring they make informed choices that support their overall health. By emphasizing a balanced diet and understanding which foods promote restfulness, you can empower your clients to transform their nights from restless to restful and bolster better overall well-being.