The Best Examples of 3 Foods That Promote Better Sleep (Plus Easy Ways to Use Them)

Let’s start with clear, real-life examples of 3 foods that promote better sleep that you can try this week:

• Tart cherries or tart cherry juice in the evening
• Kiwi as a nighttime snack
• Almonds as a small, protein-rich bite before bed

These are some of the best examples because they show up again and again in sleep research and real-world stories. They’re easy to find in most grocery stores, they don’t require fancy prep, and you can test them one by one to see what actually works for your body.

From here, we’ll dig into each food (and several bonus foods) so you understand why they help and how to use them without overhauling your whole diet.

Tart Cherries: One of the Best Examples of 3 Foods That Promote Better Sleep

If I had to pick one standout from all the examples of 3 foods that promote better sleep, tart cherries would be near the top.

Why tart cherries help you sleep

Tart cherries (especially Montmorency tart cherries) are naturally rich in melatonin, the hormone your body uses to signal that it’s time to sleep. They also contain antioxidants that may reduce inflammation, which can indirectly support better rest.

Several small studies have found that tart cherry juice can:

• Modestly increase total sleep time
• Improve sleep efficiency (how much of your time in bed you actually spend sleeping)

For example, research supported by the U.S. National Institutes of Health has suggested that tart cherry juice may help adults with insomnia fall asleep faster and stay asleep longer compared with a placebo. You can read about melatonin and sleep more broadly on the NIH site here: https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

How to use tart cherries in real life

Here are a few simple ways to put this example of a sleep-friendly food to work:

• 4–8 ounces of tart cherry juice: Drink it about 1–2 hours before bed. Look for 100% tart cherry juice with no added sugar if possible.
• A small bowl of frozen tart cherries: Eat them like a dessert. Let them sit out for 5–10 minutes so they soften a bit.
• Tart cherry + yogurt bowl: Add tart cherries to plain or Greek yogurt with a sprinkle of oats or nuts for a balanced evening snack.

Start small and see how your body responds. Some people notice a difference in a few nights; others need a couple of weeks of consistent use.

Kiwi: A Surprising Example of a Sleep-Friendly Fruit

Kiwi doesn’t always make the list when people think of examples of 3 foods that promote better sleep, but it absolutely deserves a spot.

Why kiwi may support better sleep

Kiwi is rich in:

• Vitamin C and other antioxidants
• Serotonin (a neurotransmitter that’s involved in sleep regulation and mood)
• Fiber, which can support steady blood sugar levels through the night

In a small study often cited in sleep nutrition discussions, adults with sleep problems who ate two kiwis one hour before bed for several weeks reported:

• Faster time to fall asleep
• Longer total sleep time
• Fewer awakenings during the night

While more research is always helpful, kiwi has become one of the best examples of a simple, low-risk food that may gently nudge your sleep in the right direction.

Easy ways to add kiwi to your evening

You don’t need to get fancy:

• Eat 1–2 kiwis about an hour before bed. You can scoop out the inside with a spoon.
• Slice kiwi over a small bowl of plain yogurt. This adds a bit of protein to help stabilize blood sugar.
• Kiwi and banana fruit cup. Combine sliced kiwi and banana with a few chopped almonds for a sleep-supporting mini-snack.

If you’re keeping track of examples of 3 foods that promote better sleep to test over the next month, kiwi is a simple, affordable option that fits easily into most routines.

Almonds: A Protein-Rich Example of a Sleep-Supporting Snack

Almonds are another classic example of a food that can support better sleep, and they round out our three main stars nicely.

Why almonds are often recommended

Almonds bring a few things to the table:

• Magnesium, a mineral that plays a role in muscle relaxation and nervous system regulation
• Healthy fats and protein, which help keep you full through the night and support stable blood sugar
• Tryptophan, an amino acid involved in the production of melatonin and serotonin

The relationship between magnesium and sleep is still being studied, but some research suggests that magnesium may help certain people with insomnia, especially older adults. You can learn more about magnesium from the National Institutes of Health here: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

How to use almonds as a sleep-friendly snack

To turn this example of a sleep-supporting food into a habit, try:

• A small handful of almonds (about 1 ounce) 30–60 minutes before bed
• Almond butter on a slice of whole-grain toast if you want something more substantial
• Almonds mixed into a small bowl of oatmeal for an evening “comfort food” that doesn’t spike your blood sugar

If you have a tree nut allergy, of course, skip almonds and consider other magnesium-rich foods like pumpkin seeds or sunflower seeds.

Beyond the Main 3: More Real Examples of Sleep-Friendly Foods

So far, we’ve looked at the core examples of 3 foods that promote better sleep: tart cherries, kiwi, and almonds. But if you want more variety—or if one of those doesn’t work for you—there are several other foods worth testing.

These additional examples include:

• Warm milk or a small serving of dairy
• Oatmeal or whole grains
• Bananas
• Fatty fish like salmon or trout

Let’s break these down.

Warm milk and dairy

Warm milk is one of those classic home remedies your grandparents probably swore by. While it’s not magic, it does contain:

• Tryptophan, which your body uses to make serotonin and melatonin
• A comforting, soothing association for many people, which can psychologically cue your body that it’s bedtime

The Mayo Clinic notes that good sleep habits and a calming bedtime routine are key to better sleep, and a warm drink like milk can be part of that calming ritual: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

Oatmeal and other whole grains

Oats are rich in complex carbohydrates and contain small amounts of melatonin and magnesium.

An evening snack that combines complex carbs with a bit of protein and healthy fat can:

• Prevent middle-of-the-night hunger
• Help maintain more stable blood sugar levels

Try a small bowl of oatmeal made with water or milk, topped with a few sliced bananas and a sprinkle of almonds. That single bowl actually brings together several of the best examples of 3 foods that promote better sleep: almonds, banana, and a sleep-friendly whole grain.

Bananas

Bananas are often mentioned as a gentle, easy-to-digest bedtime snack. They contain:

• Magnesium and potassium, which support muscle relaxation
• Carbohydrates that help tryptophan enter the brain more easily

You can eat a small banana on its own, add it to oatmeal, or pair it with a spoonful of peanut or almond butter.

Fatty fish (like salmon)

Fatty fish such as salmon, mackerel, or trout are rich in:

• Omega-3 fatty acids
• Vitamin D

Some research suggests that omega-3s and vitamin D may support better sleep quality and mood. While you probably won’t eat salmon right before bed, including fatty fish in your regular dinner rotation a few nights per week may support your overall sleep health.

How to Build a Simple Nighttime Snack Routine Around These Foods

Knowing examples of 3 foods that promote better sleep is helpful, but the real magic happens when you turn them into a routine.

Here’s a simple way to organize your evenings:

Step 1: Pick one main food to test for 1–2 weeks

Choose one of these:

• Tart cherry juice
• Kiwi
• Almonds

Use it consistently at about the same time each evening, ideally 1–2 hours before bed. Keep the rest of your routine roughly the same so you can see if that specific change makes a difference.

Step 2: Build a small, balanced snack

Instead of eating just one food, pair it with something that gives you a mix of carbs, protein, and healthy fats. For example:

• Tart cherry juice + a small handful of almonds
• Two kiwis + a spoonful of Greek yogurt
• Oatmeal topped with banana slices and a few chopped almonds

This approach gives you multiple real examples of sleep-friendly foods in one snack and supports steady blood sugar through the night.

Step 3: Protect the rest of your sleep habits

Even the best examples of 3 foods that promote better sleep can’t fully rescue a lifestyle that’s working against you. Try to:

• Limit caffeine after mid-afternoon
• Avoid heavy, greasy meals late at night
• Go easy on alcohol, especially close to bedtime
• Dim lights and screens in the hour before bed

The CDC has practical tips on healthy sleep habits here: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Food can support better sleep, but it works best as part of a bigger picture.

Safety Notes: When to Be Cautious

Most of the foods in these examples are safe for healthy adults, but a few quick notes:

• Diabetes or blood sugar issues: Talk with your healthcare provider before adding fruit juices or extra snacks, especially tart cherry juice or large portions of fruit.
• Allergies: If you have nut, dairy, or fruit allergies, skip those specific examples and choose alternatives that fit your needs.
• Medications: If you’re on medications that interact with certain fruits or juices, check with your doctor or pharmacist.

If you have ongoing insomnia, loud snoring, or you feel exhausted even after a full night in bed, it’s worth reading more about sleep disorders and talking with a professional. The National Heart, Lung, and Blood Institute has a helpful overview of sleep and health: https://www.nhlbi.nih.gov/health/sleep

FAQ: Common Questions About Foods and Sleep

What are the best examples of 3 foods that promote better sleep?

Three of the best examples of foods that may support better sleep are tart cherries (or tart cherry juice), kiwi, and almonds. Tart cherries provide natural melatonin, kiwi offers antioxidants and serotonin, and almonds supply magnesium, protein, and healthy fats. Together, they give you a simple, realistic starting point to test how food affects your sleep.

Can you give an example of a simple bedtime snack using these foods?

Yes. One easy example of a sleep-friendly snack is a small bowl of oatmeal topped with sliced banana and a sprinkle of chopped almonds, paired with 4–8 ounces of tart cherry juice. This combines several foods that may support melatonin production, muscle relaxation, and stable blood sugar.

How long does it take for these foods to improve sleep?

It varies. Some people notice a difference after just a few nights of consistent use (especially with tart cherry juice or kiwi). For others, it can take 2–4 weeks to see a clear pattern. The key is consistency: pick one or two examples of 3 foods that promote better sleep and use them at about the same time each evening.

Are these foods enough to fix insomnia on their own?

Usually not. They can help, but long-term insomnia often has multiple causes—stress, anxiety, irregular schedules, medical conditions, or medications. Think of these foods as gentle helpers, not cures. If sleep problems last more than a few weeks, or you’re struggling to function during the day, consider talking with a healthcare professional.

Is tart cherry juice safe to drink every night?

For most healthy adults, a small serving (around 4–8 ounces) of tart cherry juice in the evening is generally considered safe. If you have diabetes, kidney issues, or you’re watching your sugar intake, talk with your healthcare provider first and consider whole tart cherries instead of juice.

Do I have to eat all three foods every night?

No. You can rotate them. One night you might have kiwi and yogurt, another night tart cherry juice and almonds. The goal is to build a small toolkit of real examples of sleep-supporting foods that you enjoy and can stick with.

If you’re feeling overwhelmed by all the advice out there, start small: pick one of these examples of 3 foods that promote better sleep, try it consistently for a couple of weeks, and pay attention to how you feel. Sleep doesn’t usually transform overnight, but small, steady changes in what you eat can quietly nudge your nights in a better direction.