The 17 Best Foods to Improve Sleep and Help You Relax

Kiwi, with its vibrant green flesh, is one of the best foods for improving sleep quality. This low-calorie fruit is packed with essential nutrients, including high levels of vitamin C, E, serotonin, and folate, all of which contribute to better sleep. A medium-sized kiwi contains only about 50 calories but provides 117% of the daily recommended value of vitamin C and 38% of the required vitamin K. Many studies have shown that kiwi is one of the top foods to enhance sleep quality. Not only does it aid in sleep, but it also supports digestive health, reduces inflammation, and lowers cholesterol levels in the blood.

Soy-based foods, such as tofu, miso soup, and boiled soybeans, are rich in isoflavones. These compounds can boost serotonin production in the brain, which helps regulate the sleep cycle. According to a 2015 study published in the Journal of Nutrition, adults who consumed two or more servings of soy per day tended to experience longer and better-quality sleep.

Increasing fiber intake is one of the most effective ways to enhance your sleep quality. Eating fiber-rich foods is linked to deeper stages of slow-wave sleep, which helps your body recover. The more fiber you consume, the better your sleep. Fiber can also help prevent blood sugar spikes, which interfere with melatonin production, a hormone that promotes sleep. Therefore, incorporating fiber-rich foods into your daily meals is highly recommended. Foods such as beans, artichokes, whole grains, and quinoa are excellent sources. Green vegetables like spinach, kale, and Swiss chard are also rich in fiber and beneficial for improving sleep.

Many of us suffer from a magnesium deficiency, a mineral essential for improving sleep quality. However, whole grains like wheat bran, barley, and oats are excellent sources of magnesium. Including these foods in your daily diet can significantly enhance your sleep, allowing you to rest better each night.

The lotus is a well-known natural ingredient famous for its calming properties. It nurtures the heart, stabilizes the mind, and helps relax the body. All parts of the lotus, including the roots, seeds, and lotus hearts, are effective in treating insomnia. The most popular part is the lotus heart, the core found in the center of the seed.

The lotus root is also rich in Vitamin B6, which helps reduce stress, alleviate headaches, and combat anxiety, making it easier for you to sleep. Lotus is especially beneficial for those who struggle with sleepless nights due to anxiety or restlessness.

Green beans, particularly in their whole form, are packed with Vitamin B6, which promotes the production of melatonin—the hormone responsible for deep, restful sleep. To use green beans as a remedy for insomnia, cook 50 grams of green beans with 10 grams of rock sugar and 200ml of water. Consume this mixture while it’s still warm to alleviate chronic sleeplessness or regular stress.

Tomatoes are a common food in many households, but not everyone knows that they can act as a natural remedy for insomnia. Many people have found tomato consumption to be highly effective for improving sleep.

If you experience restless nights or trouble falling asleep, try drinking tomato juice mixed with a bit of honey about 30 minutes before bedtime. This simple combination can refresh the body, regulate the nervous system, and promote deeper, more restful sleep.

Black fungus has a sweet flavor and a neutral nature, making it ideal for nourishing the blood, promoting circulation, boosting energy, and calming the nerves. To use black fungus for improving sleep, try this remedy: Cook about 30 grams of black fungus with 1 liter of water, 40 grams of lotus seeds, and 30 grams of jujube fruit until everything becomes soft. Add a little honey or rock sugar for a better night’s sleep.