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Studies have indicated that several foods could help you have a better night's sleep. In light of recent research, experts have spoken to Newsweek about exactly what compounds are understood to have sleep benefits, and which foods they can be found in.
A recent review pointed to pistachios as having potential sleep benefits because they are rich in multiple sleep-boosting compounds. Other studies have explored which compounds could improve sleep quality, like melatonin and tryptophan, while some have even discussed whether the clichéd glass of warm milk before bed actually works - results appear to be mixed.
Having trouble sleeping is a common problem. Around three in 10 Americans report getting fewer than seven hours of sleep a night, while about one in six have trouble falling asleep and about one in five have trouble staying asleep, according to data gathered by the Centers for Disease Control and Prevention (CDC).
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Could Pistachios Help You Sleep?
The recent review, published in Cambridge University Press online in September, made the conclusion that pistachios could be a "promising whole food intervention for improving sleep due to their favorable nutrient profile."
Pistachios are rich in vitamin B6, magnesium, fiber, phenolic compounds, and phytomelatonin. These compounds "are either involved in the synthesis of melatonin in humans or have been shown in research to enhance melatonin and/or improve sleep in human studies," study author Marie-Pierre St-Onge, a professor of nutritional medicine at Columbia University, told Newsweek.
It is not clear how many pistachios someone would need to eat to feel an effect and St-Onge also said she didn't think foods high in these compounds "necessarily need to be eaten before bed or at a specific time of day."
Although, "this is a narrative review of the theoretical basis for why pistachios should be studied as a food that could support better sleep," St-Onge said, and so human trials are needed to determine whether this hypothesis would actually play out.
"No one has yet tested whether eating pistachios improves sleep in rigorous controlled trials, and this review makes the case for why that’s worth studying," Freda Patterson, the director of the Sleep and Circadian Health Research Program at the University of Delaware, told Newsweek.
The review was also partly funded by the American Pistachio Growers, a non-profit trade association representing more than 800 growers, processors, and industry partners across California, Arizona, and New Mexico, though Patterson said that "doesn’t invalidate the science, but it underscores the need for independent trials."
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What Compounds, Foods Have Sleep Benefits?
Melatonin and Phytomelatonin
Melatonin is the hormone that "signals to our body that it’s nighttime," Patterson said, adding that melatonin is also found in tart cherries, tomatoes, and walnuts.
"Some studies have found benefits from drinking about eight ounces of tart cherry juice twice a day, although the results have been mixed," Michael Grandner, the director of the Sleep and Health Research Program at the University of Arizona, told Newsweek.
Meanwhile, phytomelatonin "is the plant version of melatonin," Emily Hohman, a nutrition scientist at Pennsylvania State University, told Newsweek.
Kiwis are also high in serotonin, a precursor to melatonin. "Two kiwis about an hour before bed have shown some benefits in small studies," Grandner said.
Tryptophan and Vitamin B6
Tryptophan and vitamin B6 are what the body needs to "make its own melatonin," Patterson said.
Food containing tryptophan include turkey, beef, chicken, as well as fish and seafood and some dairy products too, like eggs, whole milk and certain cheeses, while Vitamin B6 is in bananas, chickpeas, potatoes, salmon, poultry and many other foods. That's not to say though that any of these foods will induce a better sleep, as studies would still need to prove any such link.
Magnesium
Magnesium is an "essential mineral that is involved in production of melatonin, as well as several neurotransmitters, which are the chemicals that nerve cells use to communicate information in the brain and to the rest of the body," Hohman said.
She said that there are "some studies that have found that taking magnesium supplements helped adults have better sleep, and recently magnesium has become a popular ingredient in supplements to improve sleep," but she added "we know a lot less about how magnesium in foods can impact sleep."
Foods high in magnesium include nuts and seeds, legumes, low-fat dairy products, leafy greens, quinoa, dark chocolate as well as many others, but again studies would need to demonstrate that these foods have any impact on sleep.
Fiber and Omega-3 Fatty Acid
Patterson also said that it is currently being explored whether diets higher in fiber are linked with deeper, more restorative sleep.
"Walnuts are another great choice that have many of the same nutrients and compounds as pistachios," Hohman said, explaining that they have phytomelatonin and magnesium, as well as a high level of a type of omega-3 fatty acid called alpha-linolenic acid, or ALA.
"A review of studies that tested the effects of ALA on sleep found that ALA may help improve sleep in children that have medical sleep problems," she said. "More research is needed, but this study shows a lot of promise for walnuts as a good food choice for sleep health."
However, the "important thing to remember is that just because a food contains something involved in sleep doesn't mean eating it will actually improve sleep," Grandner said. "That's what we still need studies to determine."
Does What You Eat At Night Really Change Your Sleep?
While some research has been done, Patterson emphasized that broadly "research on specific foods and sleep is sparse."
"A few foods, like tart cherry juice and kiwifruit, have been tested, but the studies are very small and short, and few were conducted in people with diagnosed sleep problems," she said, adding that results have also been mixed.
This means "we simply don’t have the rigorous trials needed to say any food improves sleep, or how much someone would need to eat," she said.
She said that "I’d focus on overall habits rather than any single food. Studies show that people who eat more fiber, fruits, and vegetables tend to sleep better."
She added that caffeine later in the day and alcohol in the evening can both disrupt sleep, and a large meal close to bedtime can make it harder to sleep well.
Hohman also said that while certain foods could potentially help with sleep, "sleep might also be affected by what people aren’t eating."
"The foods that people eat most often in the evening tend to be salty snacks and sweets, which often have excess sugar, sodium, and saturated fats," she said. "We know that having a good quality diet overall is linked to better sleep, so swapping junk food for healthier evening snacks, like nuts, could help to improve sleep in addition to other benefits of a healthy diet."
Reference
Mixon A, Pérez-Jiménez J, St-Onge M-P. (2026) Exploring the role of pistachio nutrients and bioactive components in sleep health: a narrative review. Nutrition Research Reviews. doi:10.1017/S0954422426100511
Contact Newsweek editors on this story: Kara Dolman and Paul Donnelley.
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