10 Foods That Promote High-Quality Sleep Plus 5 Foods Keeping You Up

What You’ll Learn in This Post

If you’ve ever wondered what foods help you sleep—or why fiber and blood sugar stability matter at night—you’re in the right place.

In this guide, you’ll discover:

✔️ 10 high fiber- and nutrient-rich foods that support high-quality sleep

✔️ 5 common foods that may be making it harder to rest

✔️ Smart snack and dinner pairings for a calmer evening

✔️ How just better.® prebiotic fiber fits into your sleep-supportive routine

Let’s get into it. 

It’s Better Sleep Month, and the perfect time to explore nutrition to achieve high-quality sleep. Many foods that help you sleep are already pantry staples, and knowing how to pair them can make a noticeable difference.

High-quality sleep is one of the best gifts we can give our bodies—and it turns out, what we eat plays a big part in how well we rest.

Certain foods offer key nutrients like magnesium, tryptophan, and fiber, all of which support natural processes that help us relax and ease into sleep. Some contain compounds that gently encourage melatonin production or help steady blood sugar levels—keeping the body calm and balanced through the night.

Let’s look at 10 foods that support restful recovery, plus a few that might be worth skipping before bed. 

What Foods Help You Sleep?

These 10 options are rich in fiber, minerals, and nutrients that support rest. 

Whole Grains (Oats and Quinoa)

Whole grains are a nourishing way to support high-quality sleep—especially those that offer complex carbohydrates, fiber, and calming nutrients. Oats and quinoa are gentle options that support digestion and help the body maintain calm, steady rhythms overnight.

Oats: Oats offer complex carbohydrates that support serotonin production, which can help the body settle into a more relaxed state at the end of the day. When paired with calming foods like banana, pistachios, or warm plant-based milk, oats can be part of a nourishing evening meal that supports digestion and helps the body feel steady and satisfied before sleep.

Quinoa: Quinoa is a gentle, naturally gluten-free grain that provides fiber, iron, and magnesium. It’s also a complete plant protein, which supports the body’s natural production of calming neurotransmitters. 

In the evening, quinoa pairs well with leafy greens, sweet potatoes, or roasted vegetables for a balanced meal that helps the body feel nourished and ready to unwind.

Bananas

Soft, sweet, and naturally calming, bananas are rich in potassium and magnesium—minerals that relax the muscles and support nerve function. They also contain vitamin B6, which helps the body use tryptophan effectively. One banana in the evening can feel like nature’s evening snack. And if you don’t mind less ripe… That’s even better!  The greener (less ripe) the better!  The fiber content of bananas is higher the less ripe they are.  And fiber stabilizes blood sugars!  This helps to prevent spikes and crashes during sleepy time - which are known to cause awakenings and agitation making it difficult to fall back to sleep.  

Nuts (Almonds, Walnuts, Pistachios)

Some nuts contain nutrients that support a more restful evening, especially when paired with a balanced meal or enjoyed as a light snack. These three offer standout benefits when it comes to calming the body and supporting sleep rhythms:

Almonds: A natural source of magnesium, which supports muscle relaxation and helps the body feel more at ease. Almonds also provide fiber and healthy fats that contribute to lasting satisfaction.

Walnuts: Walnuts offer plant-based omega-3s and healthy fats that help the body feel satisfied and steady in the evening. They work well in a grain bowl with quinoa and greens, tossed into a roasted vegetable salad, or sprinkled over warm oats for a wholesome finish.

Pistachios: A naturally fiber-rich nut that provides plant-based protein and healthy fats. Pistachios are a satisfying option for the evening, offering a steady, snack-friendly crunch without added sugar or heaviness.

Leafy Greens (Spinach, Kale, Swiss Chard)

These tender, mineral-rich greens can be a nourishing part of an evening meal. They offer fiber, hydration, and nutrients that support the body’s natural ability to relax and prepare for sleep.

Spinach: A versatile green that delivers magnesium, iron, and calcium. Spinach supports muscle relaxation and can be gently sautéed into a warm dinner bowl or added to a soup for extra fiber and balance.

Kale: This hearty green provides a strong source of calcium and antioxidants. Lightly steamed or chopped into a simple salad, kale adds a satisfying, slightly earthy flavor to evening meals.

Swiss Chard: Known for its vibrant stems and deep green leaves, Swiss chard offers magnesium and potassium. It pairs well with grains or lentils and brings a nutrient-dense quality to the plate.

Kiwi

Bright, tangy, and full of antioxidants, kiwi is a standout when it comes to promoting high-quality sleep. Some studies suggest it may help people fall asleep faster and sleep longer. It also contains serotonin precursors, which support calm and mood balance as bedtime approaches. 

Want to learn more? Check out this study: The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes 

Avocado

Avocado offers a calming combination of healthy fats, fiber, and minerals like magnesium and potassium. These nutrients support relaxation, steady digestion, and balanced blood sugar—important foundations for a restful night. 

Avocados pair well with whole grains, leafy greens, or legumes, but they also stand on their own as a satisfying, simple evening snack.

Chickpeas

Chickpeas offer a satisfying mix of texture and nourishment that works well in the evening. They’re naturally rich in fiber and contain tryptophan, an amino acid the body uses to support restful sleep. Whether blended into a warm soup, tossed into a salad, or roasted with spices, chickpeas can bring comfort and balance to the last meal of the day. 

Sweet Potatoes

Sweet potatoes offer complex carbohydrates and potassium, which support steady energy and muscle relaxation in the evening. Their natural sweetness pairs well with warming spices, and their fiber content helps support digestion and satisfaction. Roasted, mashed, or cubed into a dinner bowl with greens and protein, sweet potatoes can bring comfort and balance to the last meal of the day.

Pumpkin Seeds

Pumpkin seeds are a natural source of magnesium and tryptophan—two nutrients that support relaxation and sleep readiness. They’re easy to sprinkle onto meals (especially salads) or enjoy as a small snack in the evening. Their healthy fats and fiber also contribute to feeling satisfied without heaviness.

Lean Proteins (Tofu, Tempeh, Turkey, Chicken Breast, Eggs)

These proteins offer steady support for evening meals and work well alongside fiber-rich ingredients for balanced evening meal. 

Tofu: A plant-based option that provides all nine essential amino acids, including tryptophan. Tofu takes on flavor easily and works well in stir-fries, soups, or grain bowls.

Tempeh: Made from fermented soybeans, tempeh adds protein, fiber, and gut-friendly benefits to evening meals. Slice it into sautéed dishes or crumble it into a savory veggie mix.

Turkey: A familiar source of tryptophan that can be served in slices or ground and seasoned for wraps or bowls. Works well in lighter dinners without feeling too heavy.

Chicken Breast: A lean, protein-rich option that pairs easily with grains, greens, or roasted vegetables. Helps keep blood sugar steady and meals satisfying.

Eggs: A versatile and gentle source of protein that’s simple to include in dinner or an evening snack. Try soft-boiled eggs over greens or scrambled with spinach and herbs.

What to Eat Before Bedtime

Eating too close to bedtime can leave the body too busy digesting to focus on rest. Heavy meals, rich desserts, and large portions can disrupt the body’s overnight rhythm. Aim to finish dinner two to three hours before bedtime when possible.

If hunger strikes later, keep it light. A small banana (or ½ of a banana) with nut butter, a few pistachios, or half an avocado can satisfy without overwhelming your system.

Best Food Combinations for High-Quality Sleep

Combining calming nutrients can help the body wind down more smoothly. Try pairing a lean protein with whole grains and leafy greens for a dinner that supports muscle relaxation and natural melatonin production.

A bowl of quinoa with chickpeas, spinach, and roasted sweet potato can feel comforting and supportive. Adding magnesium- and tryptophan-rich foods can help your body settle into rest mode. Adding fiber helps round it all out—keeping blood sugar steady and digestion happy. 

Can Fiber Help with Sleep?

When you stir in just better.® prebiotic fiber with meals or snacks in the evening, you’re helping your body stay balanced. just better.® supports digestion, balances blood sugar, and gently nourishes the gut—all of which are important when your goal is a restful night.

You can stir it into soups, smoothies, sauces, or a mug of warm plant-based milk or herbal tea before bed. It’s completely flavorless, so it disappears into your favorite foods without changing the taste or texture. 

Here’s Kristin’s favorite sleepytime tip: Sip a warm herbal tea or broth before bed with a couple of scoops or two stick packs of just better.® prebiotic fiber. This soothing bedtime routine helps stabilize blood sugar levels throughout the night, reducing the likelihood of disruptive crashes and promoting a deeper, more restful sleep. 😴

Foods That Can Disrupt Sleep Quality

Even a well-balanced day can get thrown off by a few small choices in the evening. Certain foods may seem harmless, but they can interfere with the body’s ability to relax, digest, and rest. Sleep disruptions aren’t always dramatic—but even subtle effects from late-night habits can leave you feeling groggy the next day.

Here are a few foods that may be worth skipping in the evening if better sleep is the goal:

Caffeinated Drinks: Coffee, energy drinks, and some teas can stay in the system for hours, making it harder to fall or stay asleep.

Dark Chocolate: Contains small amounts of caffeine and theobromine, which may affect sleep in people who are more sensitive. While some enjoy a small square in the evening without issue, it’s worth paying attention to how it affects your sleep quality.

Spicy Foods: Can raise body temperature and increase the risk of heartburn or digestive discomfort at night.

Fried or Fatty Foods: While all foods can have a place, timing and moderation matter with heavier meals. Fried or high-fat foods take longer to digest, which may keep the body more active when it's time to rest. Eating these too close to bedtime, or in larger portions, can make it harder to feel settled and comfortable.

Sugary Snacks: Foods high in added sugars can cause quick spikes in blood sugar, followed by sharp drops. These swings may lead to restless sleep or sudden wakeups during the night—especially when sugary snacks are eaten close to bedtime. 

Final Thoughts on Food and High-Quality Sleep

High-quality sleep doesn’t begin the moment you close your eyes—it starts with what you eat throughout the day. By choosing foods that support the nervous system, gut, and metabolic health, we give our body the tools it needs to perform at its best—including restful sleep.

Small shifts at dinner or with evening snacks can create big changes in how you feel the next day. just better.® prebiotic fiber can be part of that shift—quietly supporting the systems that help us feel calm, steady, and ready to rest.

Sleep well, and eat in a way that helps your body support your healthy living goals.

For even more information about nutrition and sleep quality, go here: Nutritional Elements in Sleep.