Best Foods for Sleep

Before you go to sleep and put on your mask and turn on CPAP machine, make sure you are eating the right foods to help you a get good nights sleep. Here are some foods to help get a good nights sleep:



Bananas help promote sleep because they contain the natural muscle-relaxants magnesium and potassium. They’re also carbs which will help make you sleepy as well.


Like milk, turkey contains tryptophan, a chemical that can make people doze off in front of the TV after Thanksgiving dinner. But if you’re a die-hard insomniac, a meal’s worth of turkey (or a glass of milk) isn’t likely to help you.

sweet potato

Sweet potatoes are a sleeper’s dream. Not only do they provide sleep-promoting complex carbohydrates, they also contain that muscle-relaxant potassium.

Other good sources of potassium include regular potatoes (baked and keep the skin on), lima beans, and papaya.


A 2007 study in the American Journal of Clinical Nutrition found that consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating a high-glycemic-index meal at the same time interval.


You might want to change your mind about eating oatmeal for breakfast. Not only is oatmeal warm and soothing before bed, it contains a cornucopia of sleep supporting nutrients like magnesium, potassium, calcium and phosphorous. The grains in oatmeal also help trigger insulin production, which raises your blood sugar naturally making you sleepy.

Don't like oatmeal on its own? Try topping it off with a bit of honey, bananas, almonds, nuts cherries or berries - they're all great for sleep as well!


Cherries are one of the few natural foods to contain melatonin, the chemical that helps control our body’s internal clock.

One study—albeit a small one—found that drinking tart cherry juice resulted in small improvements in sleep duration and quality in adults who suffered from chronic insomnia. (And travelers often take melatonin capsules to combat jet lag).

Why not a few cherries, tart or otherwise, to promote sleep?


This may not be just an old wives’ tale. Milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin.

Although the topic is a controversial one, some people believe that tryptophan and serotonin might make it easier to sleep. Or maybe a simple glass of milk brings back soothing childhood memories, which help you drift off.