[WOMENS DIGEST] 👩‍🦰 5 Foods That Actually Help You Sleep Better...

5 Foods That Actually Help You Sleep Better

Staring at the ceiling at 2 a.m. again?

You're not alone. Nearly 60% of women over 50 struggle with sleep—and your dinner might be the culprit. But here's the good news: changing what you eat in the evening can dramatically improve your sleep quality, often within just a few days.

Why Food Affects Your Sleep

Your body uses certain nutrients to produce melatonin and serotonin—the hormones that regulate your sleep-wake cycle. When you're low on these building blocks, your brain struggles to "shut down" for the night. That 3 a.m. wake-up call? It's often your body running out of the fuel it needs to stay asleep.

The timing matters too. Heavy, fatty meals close to bedtime keep your digestive system working overtime when it should be resting. But the right foods 2-3 hours before bed actually signal to your body that it's time to wind down.

5 Foods That Help You Sleep Through the Night

1. Tart Cherry Juice (or Fresh Cherries) One of the only natural food sources of melatonin. Studies show that drinking 8 ounces of tart cherry juice in the evening can add up to 84 minutes of sleep time. The concentrated version works best—look for it in the juice aisle.

2. Fatty Fish (Salmon, Mackerel, Sardines) High in omega-3s and vitamin D, which work together to increase serotonin production. Just 3 ounces at dinner can make a difference. Not a fish person? Walnuts offer similar benefits.

3. Kiwi Fruit Sounds random, but research backs this one up. Two kiwis an hour before bed helped people fall asleep 42% faster in one study. They're packed with serotonin and antioxidants that support sleep quality.

4. Chamomile Tea with Honey The classic for a reason. Chamomile contains apigenin, a compound that binds to brain receptors that promote sleepiness. The honey provides just enough glucose to prevent blood sugar crashes that wake you up at night.

5. Turkey or Chicken (Evening Protein) Rich in tryptophan, the amino acid your body converts into sleep hormones. Pair it with complex carbs like sweet potato or brown rice—the combination helps your brain absorb the tryptophan more effectively.

Your Simple Action Plan

Start tonight: Choose one food from this list and have it 2-3 hours before bed. Most people notice better sleep within 3-4 nights. The tart cherry juice and kiwi are the fastest-acting if you want quick results.

One more tip: Avoid caffeine after 2 p.m. and skip alcohol within 3 hours of bedtime—both disrupt the deep sleep stages your body needs most.

Sleep well tonight.