10 Foods to Treat Insomnia

Insomnia is a common human condition affecting millions of people worldwide. It is characterized by difficulty falling asleep, staying asleep during the night, or waking up too early without feeling rested. This disturbance can result from factors such as stress, irregular sleep habits, or underlying health conditions, but diet plays a significant role in its management. The foods we eat influence the production of hormones such as melatonin and serotonin, which regulate the sleep-wake cycle, as well as muscle relaxation and blood sugar stability. A balanced diet can promote restful sleep by providing nutrients that facilitate relaxation of the body and mind, while certain foods can interfere with these processes, exacerbating insomnia symptoms. Based on general nutritional knowledge, exploring dietary options can be a complementary strategy to improve sleep quality, although it is always important to consider that the effects vary between individuals and do not replace a comprehensive medical approach.

Among the foods recommended to help manage insomnia are those rich in tryptophan, an essential amino acid that the body converts into serotonin and subsequently into melatonin, the hormone that induces sleep. For example, almonds are an excellent source of magnesium, a mineral that acts as a muscle relaxant by binding to GABA receptors in the brain, promoting calm and reducing the anxiety that often accompanies insomnia. Additionally, they contain natural melatonin, which helps regulate the body's internal clock. General studies indicate that magnesium can improve sleep quality in people with deficiencies, and almonds provide around 80 mg per ounce, covering a significant portion of the recommended daily intake. It is suggested to consume a serving of approximately 28 grams (a handful) a few hours before bedtime to avoid digestive discomfort. A simple way to incorporate them is to prepare a nighttime snack by mixing roasted almonds with a little honey, which adds a sweet touch without drastically raising blood sugar, or adding them to low-fat natural yogurt for a combination that also provides beneficial probiotics for gut health, which indirectly influences sleep through the gut-brain axis.

Another notable food is turkey, rich in tryptophan, which facilitates melatonin production and can induce sleepiness when crossing the blood-brain barrier, especially when combined with complex carbohydrates. Nutritionally, a 100-gram serving of turkey provides about 0.25 grams of tryptophan, which represents a substantial amount to support the synthesis of calming neurotransmitters. Nutritional research suggests that proteins like this contribute to deeper sleep and fewer nighttime interruptions, possibly by stabilizing energy levels throughout the night. For dinner, a moderate portion of 85-100 grams is recommended, such as in a turkey sandwich with whole-wheat bread and vegetables. This not only enhances the effect of tryptophan but also provides fiber for slow, sustained digestion. A simple recipe could be roasting slices of turkey with herbs like rosemary and serving it with a spinach salad, creating a light meal that promotes relaxation without overloading the digestive system.

Chamomile tea is a widely recommended herbal beverage for its sedative properties, thanks to compounds like apigenin, a flavonoid that binds to benzodiazepine-like receptors in the brain, reducing anxiety and facilitating sleep onset. From a nutritional standpoint, it does not provide significant calories but does provide antioxidants that combat oxidative stress, which can contribute to chronic insomnia. Overall evidence from herbal studies indicates that consuming chamomile regularly can improve sleep quality in adults with mild to moderate insomnia. It's suggested to prepare a cup (approximately 240 milliliters) with a tea bag, steep for 5-10 minutes, and drink it 1-2 hours before bedtime to allow its effects to manifest without interruptions from bathroom visits. For an easy addition, you can combine it with a pinch of cinnamon or lemon to vary the flavor, or use it as the basis for a relaxing nighttime ritual, such as drinking it while reading a book, thus encouraging habits that reinforce the sleep cycle.

Kiwis are rich in serotonin and antioxidants like vitamin C, which help regulate the sleep cycle by reducing inflammation and supporting the conversion of tryptophan into melatonin. Nutritionally, one medium kiwi provides about 71 milligrams of vitamin C, exceeding the recommended daily intake, and observational studies associate its consumption with improved sleep latency, i.e., the time it takes to fall asleep. It's recommended to eat 1-2 kiwis, whole or sliced, a few hours before bedtime, as their low calorie content (about 42 calories per unit) doesn't interfere with nighttime digestion. A simple addition idea is to prepare a fruit salad with kiwi, banana, and a handful of walnuts, which combines multiple sleep-promoting nutrients into a light dessert, or blend it into a smoothie with yogurt for a creamy and refreshing option that can be enjoyed on hot nights.

Tart cherry juice, particularly varieties like Montmorency, is a natural source of melatonin, with concentrations that can elevate endogenous levels of this hormone, improving sleep duration and efficiency according to nutritional observations. Each 240 milliliters of juice provides approximately 74 micrograms of melatonin, along with potassium and magnesium, which support muscle relaxation. General research shows that drinking two servings daily can increase total sleep time in people with insomnia. A suggested intake of 240 ml is suggested at night, diluted if necessary to reduce acidity. To incorporate it, it can be drunk neat or mixed into herbal tea, or used as the base for a non-alcoholic cocktail with sparkling water and mint, offering a non-alcoholic alternative that promotes hydration without stimulants.

Fatty fish such as salmon, tuna, and trout are recommended for their high content of omega-3 fatty acids and vitamin D, which regulate serotonin and improve sleep quality by reducing brain inflammation. A 3-ounce serving of salmon provides more than 100% of your daily vitamin D, and nutritional studies link regular consumption (three times a week) with fewer nighttime interruptions. A 100-150 gram serving is recommended for dinner to maximize the benefits without excess calories. A simple recipe is to bake salmon with lemon and herbs, served with quinoa, which adds complex carbohydrates to boost tryptophan, creating a balanced meal that promotes sound sleep.
Walnuts, similar to almonds, offer melatonin and omega-3s, which contribute to better rest by modulating the stress response. Each 1 ounce contains about 3.5 milligrams of melatonin, and their healthy lipid profile supports cardiovascular health, indirectly benefiting sleep. A handful is recommended daily, incorporated into salads or topped with oatmeal. For a practical idea, toast walnuts with cinnamon and eat them as a snack, or add them to a chia pudding for a high-fiber option.

Passionflower tea is valued for its flavonoids, which increase GABA, inhibiting stress chemicals in the brain. Drinking a cup before bed can promote drowsiness, according to general herbal knowledge. Incorporate it with honey for natural sweetness.

White rice, with its high glycemic index, can improve sleep quality if consumed at least an hour before bedtime by increasing serotonin. A 100-gram serving is suggested for dinner, such as in a stir-fry with vegetables.
Eggs are rich in melatonin (1.54 nanograms per gram), surpassing other animal proteins, and can be included in dinners such as omelets with spinach to combine nutrients.
Milk, especially milked at night, contains more melatonin and tryptophan, promoting sedative effects. A warm cup before bed is classic.

Chicken, high in tryptophan (697 milligrams), is well absorbed and is recommended roasted with carbohydrates.
Cottage cheese provides tryptophan and calcium, which aids in the conversion to melatonin. A small bowl as a snack.

Tofu, with 593 milligrams of tryptophan per cup, reduces stress thanks to isoflavones. In soups or stir-fries.
Bananas provide magnesium (10% DV per cup) and carbohydrates that metabolize tryptophan. Eat one whole or in a smoothie.

Pumpkin seeds offer 37% DV of magnesium per ounce, plus tryptophan. Sprinkle on yogurt.

Oatmeal, with 66% DV of magnesium and tryptophan, increases serotonin. A bowl with milk.

Spinach, rich in magnesium and tryptophan, plus fiber for sound sleep. In salads or cooked.

On the other hand, there are foods that should be avoided to avoid aggravating insomnia, as they can stimulate the nervous system, cause indigestion, or alter hormone levels. Coffee and other caffeinated beverages, such as black tea or hot chocolate, contain stimulants that block adenosine, a substance that promotes sleep, reducing total sleep time and quality. Even consumed six hours before bedtime, they can double the time it takes to fall asleep, according to research evidence. It is recommended to limit them after midday.

Spicy foods, such as chili peppers or salsas, cause heartburn and raise body temperature, which is associated with sleep disruptions. Studies link their consumption to gastroesophageal reflux disease (GERD), which awakens you at night.
Refined carbohydrates and added sugars, such as white bread or sweets, cause glucose spikes that release adrenaline and cortisol, increasing alertness. Diets high in these are associated with a higher risk of insomnia.

High-fat foods, such as fried foods or fatty meats, slow digestion and aggravate reflux, leading to light sleep. High intake of saturated fats correlates with less sleep.

Ultra-processed foods, such as packaged snacks, high in sodium and sugar, affect overall health and sleep due to inflammation.
Alcohol, although initially sedative, fragments REM sleep and causes awakenings, aggravating insomnia.

Cruciferous vegetables such as broccoli cause gas that disrupts sleep in sensitive individuals.

Cured or aged foods, such as aged cheeses, contain tyramine, which stimulates the brain.

Heavy or large meals close to bedtime overload digestion.

Citrus fruits and tomatoes trigger acid reflux, disrupting sleep.

Avoiding these foods can help mitigate the negative effects on sleep by focusing on a balanced diet.