Improving Sleep Through Food: 5 Foods That Help You Sleep Better

How well we sleep affects what we eat. Research shows that sleep-deprived people consistently consume more calories than those who get the recommended seven or more hours of sleep each night.

When we are tired, we are more likely to choose unhealthy foods to deal with cravings and fluctuating blood sugar levels. However, the food we eat directly impacts our quality of sleep. Here are five foods that doctors and researchers have found to help people fall asleep and rest more soundly:

1. Salmon

Nutrisystem Category: PowerFuels

Serving size: 2 ounces

Why: Eating salmon three times per week has been shown to improve overall sleep and daytime functioning. Fatty fish like salmon provide vitamin D and omega-3 fatty acids, which play a role in the body’s regulation of serotonin—a hormone that influences sleep, mood, and appetite.

2. Nuts

Nutrisystem Category: PowerFuels

Serving size: 2 Tablespoons or ½ ounce

Why: Nuts, especially walnuts, are rich in melatonin, a hormone that regulates the sleep-wake cycle. They also contain magnesium, potassium, folate, and calcium, all of which contribute to better sleep.

3. Milk

Nutrisystem Category: PowerFuels

Serving size: 1 cup or 8 ounces

Why: Dairy products like milk contain tryptophan, calcium, vitamin D, and melatonin, all of which promote better sleep and relaxation.

4. Eggs

Nutrisystem Category: PowerFuels

Serving size: 1 large egg

Why: Eggs are a good source of melatonin, tryptophan, and protein, all of which contribute to better sleep and weight management.

5. Cherries

Nutrisystem Category: SmartCarbs

Serving size: 1 cup

Why: Tart cherries are rich in melatonin, which helps regulate the sleep cycle and reduce inflammation, leading to better sleep quality.

*Speak to your doctor before making any changes to your diet or if you have any questions about sleep.