Up to 70 million Americans have sleep disorders, according to the National Institutes of Health (NIH) \u2014 and one in three American adults struggle with sleep.<\/p>\n
While some people turn to melatonin or prescription sleep aids, research suggests that adjusting your diet may help support better rest.<\/p>\n
PALEO DIET LEADER BANS ‘CAVEMAN’ LABEL, SAYS HEALTHY EATING PLAN WIDELY MISUNDERSTOOD<\/a><\/p>\n Fox News Digital spoke with a medical doctor and a naturopathic doctor to see what foods can help put you to sleep \u2014 and the options go beyond cherries and turkey.<\/a><\/p>\n Check out the list below.<\/p>\n A medical and a naturopathic doctor reveal the surprising foods that they say can help you get a better night’s sleep. (iStock)<\/p>\n 1. Kiwis<\/p>\n Kiwis can both increase the time of sleep and also reduce sleep latency, making it easier to wake up, said Dr. William W. Li, author of\u00a0the book<\/a> “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.”<\/p>\n The doctor recommends eating two kiwis an hour before bedtime for the best results.<\/p>\n “Kiwi contains serotonin, a neurotransmitter, that activates the vagus nerve, which connects the gut to the brain,” he said. “This vagus signal calms the brain and the body, effectively helping to put you down to sleep.”<\/p>\n ZERO-CALORIE SWEETENERS COULD ALTER THE GENES OF LATER GENERATIONS, NEW STUDY WARNS<\/a><\/p>\n Michelle Sands, a naturopathic doctor based in Florida, called kiwis “one of the most underrated foods for sleep.”<\/p>\n Research shows kiwis “can improve sleep onset, duration and efficiency. It contains serotonin, along with vitamin C, folate<\/a> and a powerful antioxidant profile,” Sands said.<\/p>\n “While serotonin from food doesn’t directly enter the brain, kiwi supports the gut-brain axis and neurotransmitter balance, helping the body naturally regulate sleep cycles. It also helps reduce oxidative stress, which can interfere with melatonin production and overall sleep quality.”<\/p>\n Kiwi contains serotonin and key nutrients that may support the body’s natural sleep cycle regulation. (iStock)<\/p>\n 2. Pumpkin seeds<\/p>\n Pumpkin seeds are “a standout for sleep because they’re rich in magnesium and zinc,” Sands told Fox News Digital.<\/p>\n Sands, co-founder of Glow Natural Wellness, said the zinc and magnesium in the oval-shaped seeds<\/a> are “essential” for regulating the nervous system and supporting hormone balance.<\/p>\n “Magnesium helps lower nighttime cortisol and relax the body, while zinc plays a role in progesterone production,” Sands said.<\/p>\n “For women especially, this matters, because progesterone has a natural calming, almost antianxiety effect on the brain. When levels drop, sleep becomes restless and easily disrupted.”<\/p>\n Doctors say magnesium-rich foods like pumpkin seeds can help relax the body and support nighttime recovery. (iStock)<\/p>\n 3. Chickpeas or lentils<\/p>\n Chickpeas and lentils<\/a> are widely known for their health benefits, but Sands said that they’re good for sleep, too.<\/p>\n “They help stabilize blood sugar and support progesterone production,” she noted. “Blood sugar crashes during the night are one of the biggest triggers for waking up at 2\u20133 a.m.”<\/p>\n CLICK HERE FOR MORE LIFESTYLE STORIES<\/a><\/p>\n “They’re also rich in vitamin B6, which is essential for producing serotonin and supporting hormone synthesis, including progesterone,” Sands continued. “This combination helps create a more stable internal environment for deeper, uninterrupted sleep.”<\/p>\n Chickpeas and lentils may help prevent nighttime wake-ups by supporting balanced blood sugar levels. (iStock)<\/p>\n 4. Barley<\/p>\n Barley contains a soluble fiber called beta-D-glucan, according to Li.<\/p>\n The fiber is “fermented by healthy gut bacteria and creates short-chain fatty acids (SCFA), specifically butyrate,” Li said.<\/p>\n TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ<\/a><\/p>\n “These SCFA stimulate the vagus nerve and shift the nervous system into a more relaxed mode, making it easier to achieve good sleep. In addition, SCFA are anti-inflammatory and can reduce brain inflammation.”<\/p>\n Barley is among the lesser-known grains that experts say may help support better sleep. (iStock)<\/p>\n Honorable mentions<\/p>\n Eating fish rich in omega-3 fatty acids, including mackerel and sardines, as well as salmon, is also smart, Li said. He recommends eating a “card deck-sized piece of fish” two to three times a week.<\/p>\n “Omega-3s are fatty acids in the flesh of oily fish that reduce brain inflammation which can interfere with sleep,” he said. “With lower neuroinflammation, it is easier to achieve better sleep.”<\/p>\n CLICK HERE TO DOWNLOAD THE FOX NEWS APP<\/a><\/p>\n Though not a food, Li also noted that chamomile can make it easier<\/a> to sleep, thanks to a polyphenol called apigenin.<\/p>\n “When the dried flowers are brewed as an herbal tea, the apigenin is absorbed into the bloodstream, where it enters the brain and triggers a brain receptor for a system called GABA,” he said.\u00a0<\/p>\n![\"Blonde](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/04\/woman-sleeping-bed.jpg\")
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