Getting a good night’s sleep could be as simple as changing what you eat before bed. Surprisingly, some items in your pantry or fridge might hold the key to unlocking a more restful night. This list of ten foods and drinks, is backed by science to improve sleep quality so you won’t have to count sheep any more.

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Tart Cherries

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Tart cherries are a secret weapon against sleepless nights, boasting a natural source of melatonin that can help regulate your sleep cycle. This tangy fruit not only satisfies your late-night cravings but also cues your body it’s time to wind down. Perfect for those who prefer a natural approach to improving their sleep.
Try this Recipe: Night-Time Tart Cherry Gummies

Fatty Fish

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Dream of sleeping like a log? Fatty fish might just be your ticket. With their high omega-3 fatty acids and vitamin D content, they play a crucial role in serotonin production, setting the stage for dreamy wonderland.


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Nuts, especially almonds and walnuts, are more than a crunchy snack—they’re packed with sleep-promoting melatonin and magnesium. These bite-sized treasures not only keep your heart healthy but also steady your internal clock, making it easier to fall asleep at night. A handful before bed can subtly nudge you into dreamland.

Chamomile Tea

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There’s something about a warm cup of chamomile tea that whispers, “It’s time to relax.” Known for its gentle sedative effects, this herbal brew can soothe your nervous system and make falling asleep feel like slipping into a warm, inviting bath. Plus, it’s a cozy bedtime ritual that signals your brain to power down.


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Kiwis might look small, but they’re mighty when it comes to sleep. These fuzzy fruits are rich in serotonin and antioxidants, which have been linked to better sleep onset, duration, and quality. Incorporating kiwis into your evening routine will make counting sheep a thing of the past.

White Rice

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Surprised to see white rice on the list? It’s all about the glycemic index. Eating high-GI foods like white rice a few hours before bed could actually help you drift off faster, thanks to the spike in blood sugar and the subsequent increase in insulin, which helps tryptophan get to your brain to work its sleep-inducing magic.

Dairy Products

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Remember being told to drink a glass of milk before bed? There’s wisdom in that old wives’ tale. Dairy products are rich in tryptophan and calcium, which not only help produce sleep-promoting melatonin but also improve the overall quality of your sleep. So, a nighttime snack of cheese or yogurt might be beneficial after all.

Pumpkin Seeds

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Don’t underestimate the power of pumpkin seeds. Just a small serving is loaded with magnesium, zinc, and tryptophan—all of which are champions of a good night’s sleep. Magnesium, in particular, helps deactivate adrenaline, calming your body and making it easier to fall asleep.


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Bananas are the unsung heroes of the nighttime snack world. They’re an excellent source of potassium and magnesium, both natural muscle relaxants that can help calm your nerves and improve sleep quality. Plus, their natural sweetness is a tasty treat that can satisfy late-night cravings in a healthy way. Spread some nut butter on banana slices and you have a tasty way to double down on a good night’s sleep.


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Oatmeal for dinner? Why not, especially when it’s a complex carb that helps produce melatonin, easing you into a peaceful rest. Its warm, comforting nature helps set a calm, sleepy mood. Just avoid adding too much sugar to it before bed to get the full benefits.

Here’s What I Did To Lose 15 Pounds And Finally See My Abs

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A few years ago, after being a CrossFit junkie for 4 years at the time, I decided on a goal: I wanted to finally see my abs and look how I felt I should’ve for the amount of time I spent in the gym. As a mid-30s woman who already ate well and considered myself healthy, it was an interesting journey to see what it took to actually achieve this goal. Here were the things that made the most difference. Spoiler alert: there’s no magic pill.

Continue Reading Here: Here’s What I Did To Lose 15 Pounds And Finally See My Abs

11 Simple Snacks for Better Blood Sugar Control

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Keeping your blood sugar in check doesn’t mean you have to skimp on snacking. In fact, the right snacks can be your secret weapon in maintaining those levels while still satisfying those mid-day cravings. Pairing up the good stuff—fiber, proteins, and healthy fats—can help to keep blood sugar steady. These snack ideas are as delicious as they are smart for your health.

See Them Here: 11 Simple Snacks for Better Blood Sugar Control

10 Foods That Deceive You Into Thinking They’re Healthy

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It’s easy to be fooled by foods that wear a healthy halo, especially when we’re trying to make better eating choices. Here’s the truth behind 10 foods that might seem like they’re on your side in the health department, but actually aren’t. Learn what makes them less than ideal and what to opt for in their place.

See Them Here: 10 Foods That Deceive You Into Thinking They’re Healthy

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Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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