5 Foods to Help You Sleep Better & Ease Anxiety.

If you’ve ever spent hours lying in bed, overthinking instead of sleeping, you know how frustrating the anxiety-insomnia cycle can be. Poor sleep increases stress hormones like cortisol, making anxiety worse, while anxiety itself makes it harder to wind down at night. But what if your diet could help break the cycle?

The good news is that certain foods contain nutrients that naturally promote relaxation, balance neurotransmitters, and improve sleep quality—helping you wake up feeling calmer, clearer, and ready to take on the day.

Here are 5 powerful sleep-supporting foods to add to your diet:

1. Tart Cherries – A Natural Melatonin Boost:

Tart cherries are one of the few natural sources of melatonin, the hormone that regulates your sleep-wake cycle. Studies show that consuming tart cherry juice before bed can improve sleep duration and quality.

🔹 Why it helps: Supports your body’s natural melatonin production.
🔹 How to use it: Drink a small glass of tart cherry juice or eat a handful of fresh or dried tart cherries 1-2 hours before bedtime.

2. Pumpkin Seeds – The Magnesium & Tryptophan Powerhouse:

Pumpkin seeds are packed with magnesium, a mineral that helps relax the nervous system, lower cortisol, and promote deep sleep. They’re also rich in tryptophan, an amino acid that converts into serotonin (your feel-good neurotransmitter) and melatonin (your sleep hormone).

🔹 Why it helps: Magnesium calms the body, and tryptophan supports sleep hormone production.
🔹 How to use it: Have a handful of pumpkin seeds as an evening snack or sprinkle them on your dinner.

3. Oats – Serotonin Support for a Calmer Mind:

Oats aren’t just for breakfast—they’re also an amazing sleep-supporting food. They contain complex carbohydrates that help increase serotonin production, which promotes relaxation. Plus, they have small amounts of melatonin and magnesium, making them a perfect bedtime snack.

🔹 Why it helps: Serotonin helps ease anxiety and promotes a sense of calm before bed.
🔹 How to use it: Enjoy a small bowl of warm oats with banana and cinnamon before bed for a cosy, sleep-enhancing treat. Or consider making savoury oats (my favourite!) for dinner.

4. Turkey – A Classic Tryptophan Source:

Ever noticed how sleepy you feel after a big roast dinner? That’s thanks to tryptophan, a sleep-promoting amino acid found in turkey. Tryptophan helps your body produce serotonin and melatonin, making it easier to relax and fall asleep.

🔹 Why it helps: Tryptophan → serotonin → melatonin = deeper sleep
🔹 How to use it: Try turkey slices with whole-grain crackers as a light evening snack. (As with the other suggestions, make sure to allow enough time to digest your snacks before heading to bed!)

5. Dark Chocolate – Magnesium for Relaxation:

Dark chocolate (especially 85%+ cacao) is rich in magnesium, which helps relax muscles, lower stress hormones, and promote a sense of calm. However, it does contain a small amount of caffeine, so if you're sensitive, it’s best to have it earlier in the evening rather than right before bed.

🔹 Why it helps: Magnesium calms the nervous system, but caffeine may affect light sleepers.
🔹 How to use it: Have a small square of dark chocolate after dinner as a treat.

The Sleep & Anxiety Connection:

When you don’t get enough sleep:
❌ Your cortisol (stress hormone) increases, making anxiety worse.
❌ Your brain produces less serotonin, which affects mood and stress regulation.
❌ You feel more irritable, overwhelmed, and less able to cope with daily stress.

But when you prioritise sleep-friendly foods, you’re giving your body the nutrients it needs to:
✅ Support melatonin production for a better sleep cycle.
✅ Lower stress hormones like cortisol for a calmer nervous system.
✅ Balance neurotransmitters (like serotonin) that help manage anxiety.

Final Thoughts: Eat to Sleep Better & Feel Calmer.

If you struggle with anxiety and sleep issues, small changes in your diet can make a big difference. Try adding some of these sleep-supporting foods into your evening routine and notice how your body responds!