Peak athletic performance starts with deep, restorative sleep. Elite athletes prioritize sleep because they know it’s when their bodies repair muscle, balance hormones, consolidate memories, and so much more. Even if you don’t compete on a professional stage, you can still adopt smart nutritional habits to improve how you rest and recharge.
Along with creating an optimal sleep environment and investing in performance bedding, eating nutrient-dense foods may help you get more restorative slumber. Ahead, we explore the best food for athletes and fitness enthusiasts, including a variety of good snacks before bed.
The Link Between Food and Sleep
What you eat during the day influences how you sleep at night. Your body relies on specific nutrients to produce sleep-regulating hormones, relax muscles, and stabilize energy levels. When your diet lacks those nutrients, it can be harder to fall asleep and stay asleep.
A balanced, nutrient-dense diet supports sleep in several ways:
- Hormone production: Nutrients like tryptophan, magnesium, and vitamin B6 help your body produce serotonin and melatonin, which regulate your sleep-wake cycle.
- Blood sugar stability: Balanced meals prevent late-night spikes and crashes that can wake you up.
- Muscle relaxation: Magnesium and potassium help reduce tension so your body can fully unwind.
- Stress control: Antioxidants and healthy fats support brain health and help regulate cortisol (“stress hormone”) levels.
When you fuel your body with the right foods, you give it what it needs to repair, rest, and recharge overnight.
One thing all the foods below have in common is that they’re minimally processed and contain healthy fats. Junk foods like fast-food burgers and potato chips are a sleep killer, so these should be avoided—especially at night, when they can cause sleep-disrupting heartburn or reflux.
8 Health Foods for Better Sleep
Although the link is often overlooked, nutrition and sleep go hand in hand. Strategic nutrition during the day and before bed gives your body the nutrients it needs to keep your circadian rhythm in check. And when your body clock is working well, you’re more likely to fall asleep easily and sleep through the night. Here are some of the top foods for better sleep.
1: Tart Cherries
Tart cherries and their juice naturally contain melatonin, the hormone that regulates your sleep-wake cycle. At least one study has shown that drinking tart cherry juice can increase total sleep time and improve sleep efficiency. Cherries are also a rich source of antioxidants, which may help reduce sleep-disrupting inflammation.
2: Almonds
Almonds are a rich source of magnesium, vitamin B2, and melatonin. Magnesium helps calm your nervous system and supports muscle relaxation, and the small amount of melatonin in almonds may also help support your body’s natural sleep rhythm. A handful of almonds in the evening can help keep the midnight munchies at bay while giving you a quick dose of sleep-boosting nutrients.
3: Turkey
Our favorite holiday bird is famous for its sleep-supporting reputation. Turkey (and other meats, like chicken and beef) contains tryptophan, an amino acid your body uses to produce serotonin and melatonin. Serotonin helps regulate mood and promotes a sense of calm, which could make it easier to wind down. When serotonin converts to melatonin, it signals your brain that it’s time to sleep. Pairing lean turkey with a small amount of complex carbohydrates like lentils or whole-grain bread can help your body absorb tryptophan more effectively.
4: Bananas
Bananas provide magnesium and potassium, both of which help relax muscles and reduce tension. Bananas also contain tryptophan, which your brain uses to produce the hormones serotonin and melatonin. Bananas are a convenient pre-bed snack that supports better sleep. Try banana tea about an hour before bed to get an even more concentrated dose of muscle-relaxing magnesium.
5: Oats
Oats aren’t just breakfast food. Like bananas, they contain melatonin and complex carbohydrates that help your body absorb tryptophan more efficiently. Complex carbs gently raise insulin levels, which supports the movement of tryptophan into your brain. Oats are also an excellent source of fiber, which helps stabilize blood sugar, and magnesium, which relaxes muscles. A small bowl of oatmeal in the evening can help satisfy nighttime hunger pangs while soothing the body.
6: Fatty Fish
Don’t let the word “fatty” throw you off—fish like salmon and tuna are loaded with healthy nutrients, including vitamin D and omega-3 fatty acids, both linked to improved sleep quality. Vitamin D helps regulate serotonin production, and omega-3s support brain function and reduce inflammation. Research shows that people who consume fatty fish regularly experience better sleep and improved daytime functioning.
7: Chamomile Tea
This bedtime staple has been used for centuries as a natural sleep aid. It contains apigenin, an antioxidant that binds to receptors in your brain that promote relaxation and reduce anxiety. When your stress levels drop, your body shifts more easily into sleep mode. Chamomile does not contain caffeine, so it supports calm without disrupting your sleep cycle. A warm cup before bed can signal your body that it’s time to unwind.
8: Walnuts
Walnuts contain melatonin, magnesium, and healthy fats that support brain health. The melatonin in walnuts can help regulate your circadian rhythm, while magnesium supports muscle relaxation. Healthy fats also support hormone balance, which influences sleep patterns. A small portion in the evening provides sustained nutrients without causing a spike in blood sugar that might interrupt your rest.
Take Your Recovery Further With SHEEX®
Smart nutrition sets the stage for better sleep. But food is only part of the equation. Overheating is one of the leading causes of nighttime wakeups. If your bedding traps heat and moisture, you can end up tossing and turning, which means your body can’t fully recharge.
You need bedding that works with your body, not against it. SHEEX® performance bedding is engineered with cutting-edge technology that actively wicks heat and moisture away from your skin through capillary action. With fewer temperature fluctuations, you’re less likely to wake up during the night and more likely to reach deep sleep—the most crucial and restorative sleep phase.
Start building your cooling sleep system with SHEEX® mattress toppers, cooling bed sheets, cooling pillows, comforters, and performance sleepwear. Or opt for our exclusive bedding bundles for a complete bedding set!
