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We’ve all heard the advice: turn off your screens, cut back on caffeine, get more sleep. But what if you’re doing everything “right” and still find yourself tossing and turning at night?
As a functional medicine practitioner, I often remind clients that poor sleep isn’t just about habits, it’s a downstream symptom of deeper imbalances. Hormonal shifts, inflammation, blood sugar swings, and even micronutrient deficiencies can all sabotage your ability to fall asleep or stay asleep.
Fortunately, food is one of the most powerful tools we have to support sleep naturally—without dependency on supplements or sedatives. Here are 5 superfoods that not only help you sleep better but also target the underlying systems that regulate your circadian rhythm, stress hormones, and nervous system.
1. Tart Cherries
Supports: Melatonin production, circadian regulation
Tart cherries are one of the rare food sources of naturally occurring melatonin—the hormone that signals your body it’s time to rest. This matters especially for people dealing with a cortisol-melatonin mismatch (where stress hormones stay elevated into the evening), a common pattern we see in adrenal dysfunction.
Several studies have shown that consuming tart cherry juice can increase sleep time and efficiency, making it a great tool for restoring your body’s natural rhythm. Bonus: tart cherries also contain polyphenols that combat oxidative stress, another hidden culprit behind poor sleep.
2. Fatty Fish (like salmon, sardines, or mackerel)
Supports: Serotonin synthesis, inflammation resolution
Omega-3s, especially DHA, are critical for calming brain inflammation and boosting serotonin—your “feel good” neurotransmitter that also serves as a precursor to melatonin. Many clients with trouble sleeping also present with low-grade inflammation and suboptimal vitamin D levels, both of which fatty fish help address.
One clinical study even found that people who ate more fatty fish had better sleep quality and latency, possibly due to their combined omega-3 and vitamin D content.
3. Kiwi
Supports: Antioxidant defense, serotonin metabolism
This humble fruit often flies under the radar, but kiwi is rich in serotonin and antioxidants—two important players in sleep regulation. Research has shown that eating two kiwis an hour before bed significantly improves sleep onset, duration, and efficiency.
From a functional lens, kiwi supports mitochondrial health and protects against oxidative damage—an often-overlooked trigger for hormone and neurotransmitter imbalances.
4. Walnuts
Supports: Serotonin + melatonin synthesis, magnesium replenishment
Walnuts are a triple threat when it comes to sleep: they contain melatonin, omega-3 ALA (which helps convert to DHA), and magnesium—all essential nutrients for neurotransmitter production and nervous system regulation.
Low magnesium is one of the most common patterns I see in poor sleepers. It’s needed for GABA activity, the calming neurotransmitter that quiets a racing brain. And while supplements can help, magnesium from whole foods like walnuts tends to be better absorbed.
5. Bananas
Supports: Tryptophan availability, electrolyte balance
Often overlooked for their sleep benefits, bananas are rich in magnesium, potassium, and vitamin B6—all of which help convert tryptophan into serotonin. In functional medicine, we assess how well clients are methylating and metabolizing amino acids—processes that rely heavily on these nutrients.
Bananas also help regulate blood sugar and support muscle relaxation, both crucial for those who wake up frequently at night or struggle with restless legs.
Why Food > Supplements When It Comes to Sleep
Melatonin supplements may offer short-term help, but they can override your body’s own production, making you dependent on external support. Functional medicine prioritizes nourishment over replacement—supporting the upstream pathways that create melatonin and regulate your circadian clock naturally.
The Bottom Line
If sleep is a struggle, don’t just focus on bedtime rituals, look at the broader picture. Are your stress hormones elevated at night? Is inflammation disrupting your neurotransmitters? Are nutrient gaps keeping your sleep hormones from being made in the first place?
These superfoods are a starting point, not a magic bullet. But when combined with blood sugar balance, circadian-friendly routines, and nervous system support, they can help you reclaim deep, restorative sleep.
