Foods To Help You Fall Asleep According To A Nutritionist
Struggling to fall asleep? Waking up at 3am questioning all your life choices? Feeling like a zombie the next day? You might be missing some key nutrients that can help your body relax, unwind, and promote a deeper sleep.
We asked Leapfrog's nutritionist, Emma Davies, what are her six must-have nutrients for better shuteye, and the foods that can help you fall asleep.
1. Magnesium – The Relaxation Mineral
Why It Helps with Sleep:
Magnesium is an essential mineral that helps regulate the nervous system by promoting relaxation and reducing stress. It plays a key role in activating the parasympathetic nervous system, which is responsible for calming the body and preparing it for sleep. Additionally, magnesium helps regulate melatonin, the hormone responsible for maintaining your sleep-wake cycle.
Magnesium also supports the function of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and reduces brain activity, making it easier to fall asleep.
Best Food Sources of Magnesium:
- Nuts and Seeds: Almonds, cashews, pumpkin seeds, sunflower seeds
- Leafy Greens: Spinach, kale, Swiss chard
- Whole Grains: Brown rice, quinoa, oats
- Dark Chocolate: Contains both magnesium and tryptophan (another sleep-promoting nutrient)
- Legumes: Lentils, chickpeas, black beans
Magnesium Deficiency and Sleep Issues:
Low magnesium levels can lead to insomnia, restless sleep, muscle cramps, and heightened stress or anxiety, all of which can negatively impact sleep.
2. Melatonin – The Sleep Hormone
Why It Helps with Sleep:
Melatonin is a hormone produced by the pineal gland in response to darkness. It helps regulate your circadian rhythm, signalling to your body that it’s time to wind down and sleep. Melatonin levels naturally rise in the evening and decrease in the morning when exposed to light.
Although the body produces melatonin naturally, dietary sources can help boost its levels, particularly in people who struggle with sleep disorders, jet lag, or shift work.
Best Food Sources of Melatonin:
- Tart cherries (one of the richest natural sources)
- Pistachios
- Walnuts
- Tomatoes
- Grapes
- Bananas
- Oats
Melatonin Deficiency and Sleep Issues:
Exposure to artificial light (such as screens from phones and computers) can disrupt melatonin production, leading to difficulty falling asleep. A diet lacking in melatonin-rich foods may also contribute to irregular sleep patterns. It's worth noting that melatonin supplements - not legally sold in the UK - can disrupt hormones and make you feel groggy the next day. Melatonin gummies especially can be dangerous if consumed by children |(who often mistake them for sweets), so we advise sticking to food sources as listed above.
3. Vitamin B6 – The Sleep and Mood Booster
Why It Helps with Sleep:
Vitamin B6 plays a crucial role in the production of serotonin, a neurotransmitter that regulates mood and relaxation. Serotonin is a precursor to melatonin, meaning adequate B6 intake is necessary for proper melatonin production. It's why its a key ingredient of our natural sleep supplement, Leapfrog SNOOZE.
B6 is also involved in reducing stress and anxiety, which are common causes of sleep disturbances.
Best Food Sources of Vitamin B6:
- Chickpeas (a top plant-based source)
- Fatty fish (salmon, tuna)
- Bananas
- Potatoes
- Poultry (chicken, turkey)
Vitamin B6 Deficiency and Sleep Issues:
Low levels of B6 can lead to decreased serotonin production, resulting in mood disorders, anxiety, and sleep problems. Studies have shown that a B6 deficiency can lead to more frequent waking during the night and less restorative sleep.
4. Calcium – The Sleep-Supporting Mineral
Why It Helps with Sleep:
Calcium plays a key role in the production of melatonin by helping the brain convert tryptophan (an amino acid) into this essential sleep hormone. It also supports deep REM (rapid eye movement) sleep, which is important for feeling rested.
Inadequate calcium levels have been linked to sleep disturbances, including difficulty falling and staying asleep.
Best Food Sources of Calcium:
- Leafy Greens: Kale, collard greens, bok choy
- Almonds
- Chia seeds
- Dairy Products: Milk, cheese, yoghurt
- Fortified Plant-Based Milks: Almond milk, soy milk
- Sardines and Canned Salmon (with bones)
- Sya beans
Calcium Deficiency and Sleep Issues:
A lack of calcium can cause insomnia or frequent nighttime awakenings. People who don’t consume enough dairy or fortified plant-based alternatives may be at a higher risk of calcium deficiency, affecting their sleep quality.
5. Tryptophan – The Sleep-Inducing Amino Acid
Why It Helps with Sleep:
Tryptophan is an essential amino acid that the body uses to produce serotonin and melatonin—two key hormones involved in sleep regulation. It also has a calming effect on the brain, which helps promote relaxation and drowsiness.
Tryptophan-containing foods are often recommended as natural sleep aids because they enhance serotonin levels, which in turn supports melatonin production.
Best Food Sources of Tryptophan:
- Turkey (one of the most well-known sources)
- Eggs
- Dairy Products: Milk, cheese, yoghurt
- Nuts and Seeds: Pumpkin seeds, sunflower seeds, almonds
- Oats
- Bananas
Tryptophan Deficiency and Sleep Issues:
A diet low in tryptophan can lead to reduced serotonin and melatonin production, making it harder to relax and fall asleep.
6. Lactium – The Sleep-Boosting Secret Weapon
Why It Helps:
Lactium is a bioactive peptide sourced from milk that has calming, stress-reducing effects. Studies show it can help lower cortisol (your stress hormone), increase the flow of the calming neurotransmitter GABA and promote deep, uninterrupted sleep.
Best Food Sources:
- Supplements: It's the hero ingredient of Leapfrog SNOOZE
Why You Want To Get To Know Lactium:
Lactium helps reduce stress, improve sleep quality, and stop you from waking up at 3am. It’s basically the chill pill of the dairy world.
Bonus Tips for Better Sleep
Along with incorporating these essential nutrients into your diet, here are some additional tips to improve your sleep quality:
- Limit Caffeine and Alcohol – Stimulants like caffeine can interfere with sleep, while alcohol can disrupt sleep cycles and play havoc with blood sugar levels overnight.
- Avoid Blue Light Before Bed – Reduce screen time at least an hour before bedtime to avoid suppressing melatonin production.
- Create a Sleep Routine – Going to bed and waking up at the same time daily helps regulate your circadian rhythm.
- Exercise Regularly – Physical activity during the day promotes deeper sleep at night.
- Stay Hydrated, But Not Too Much Before Bed – Dehydration can cause discomfort, but drinking too much water late at night may lead to frequent trips to the loo.
- Keep The Bedroom Cool and Dark - sleeping in a cool room - ideally 18.3 degrees - can help with the onset of sleep. And keep it dark, as the body's melatonin production is a hormonal response to darkness.
Final Thoughts
These six key nutrients— magnesium, melatonin, vitamin B6, calcium, tryptophan and Lactium — play vital roles in promoting relaxation, regulating sleep hormones, and improving overall sleep quality. We've talked before about how banana peels are great for skin, but turns out they're a great bedtime snack too. A banana contains five of the above nutrients magnesium, melatonin, vitamin B6, tryptophan and a little calcium. And a Leapfrog SNOOZE berry-flavoured chewable contains 150mg of Lactium. Eaten together before bed, they could be your dream team.
