NEW DELHI: Falling asleep should ideally be effortless, yet for many people it has become a nightly challenge. Even after switching off lights and putting away screens, sleep often refuses to come easily. While stress, late-night scrolling and irregular routines are common culprits, experts say diet can also influence how well the body rests.
According to Ayurvedic health coach Dimple Jangda, incorporating certain nutrient-rich foods into your daily routine may help support the body’s natural sleep cycle. These foods contain minerals and compounds linked to relaxation, hormone regulation and muscle recovery — all of which play a role in promoting restful sleep.
Here are four foods the expert suggests including in your routine to support better sleep.
1. ALMONDS FOR RELAXATION AND DEEPER SLEEP Almonds are packed with magnesium, a mineral associated with muscle relaxation and improved sleep quality. Magnesium also helps regulate neurotransmitters that calm the nervous system and promote a restful state. Jangda recommends eating five to seven soaked and peeled almonds around dusk. This may help reduce frequent night awakenings and encourage deeper sleep. For those who prefer something warm before bed, almond milk can also serve as a soothing nighttime drink.
2. BANANAS FOR MELATONIN SUPPORT Bananas combine several nutrients linked to sleep regulation, including potassium, magnesium and tryptophan. Potassium can help prevent nighttime muscle cramps, while magnesium supports the body’s production of melatonin — the hormone that regulates the sleep-wake cycle. From an Ayurvedic perspective, the natural sweetness of bananas may also help balance excess vata, a condition often associated with restlessness and disturbed sleep. The expert suggests consuming one banana after lunch or dinner for the best effect.
3. WARM MILK WITH TURMERIC AND NUTMEG FOR BEDTIME CALM A glass of warm milk before bed is a long-standing home remedy for better sleep. According to the expert, milk has a naturally calming effect on the body due to its cooling and grounding properties. Adding turmeric may help reduce inflammation and oxidative stress, while a pinch of nutmeg is traditionally believed to support relaxation and improve sleep quality. Boiling the milk with these ingredients and drinking it shortly before bedtime may help the body wind down.
4. CHERRIES AS A NATURAL MELATONIN SOURCE Cherries are another food believed to support better sleep because they naturally contain melatonin — the hormone responsible for signalling the body that it is time to rest. They also have a cooling effect that may help calm internal heat and irritability that can interfere with sleep. Eating a bowl of fresh cherries in the evening may help the body gradually transition toward sleep.
WHY TIMING MATTERS
Experts say when you eat these foods can be just as important as what you eat. Consuming them at specific times throughout the day helps support the body’s natural rhythm rather than overloading digestion at night. Suggested timing includes:
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Soaked almonds around dusk
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Bananas after lunch or dinner
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Cherries in the early evening
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Warm milk with turmeric and nutmeg before bedtime
Spacing them out through the day may allow the body to absorb nutrients more effectively and prepare for rest naturally.
DIET IS ONLY PART OF THE SOLUTION
Although sleep-supporting foods can help, experts emphasise that diet alone cannot fix poor sleep habits. Late-night caffeine, heavy dinners, screen exposure and chronic stress often play a bigger role in sleep disturbances. Maintaining a consistent bedtime routine, limiting screen use at night and managing stress levels remain essential for improving sleep quality in the long run.