5 foods to fall asleep faster without pills or supplements

Fulfilling your dreams of getting better sleep could just be a snack away.

It you’re trying to ditch the sleeping pills and opt for a healthier way to maximize your shut-eye, a few additions to your diet could make all the difference.

These doctor- and dietician-approved foods can help calm your mind, regulate your circadian rhythms and take away your tension.

Tart cherries, sweet dreams

Noticeably more acidic than sweet cherries, tart cherries consist of perhaps the most crucial element for getting a good night’s sleep: Melatonin.

A hormone that is produced in the pineal gland in the brand, melatonin helps to regulate the circadian rhythm, or your body’s sleep-wake system, helping to promote sleepiness.

“One of the only natural sources of melatonin, tart cherries have been shown to improve both the length and quality of sleep,” dietician Tanya Zuckerbrot told The Post, pointing to a 2018 study published in the American Journal of Therapeutics as proof.

“Adults who drank tart cherry juice every day slept over an hour longer each night and had better overall sleep efficiency,” said Zuckerbrot, who founded the F-Factor, a weight loss and health optimization program based on fiber-based nutrition.

While tart cherries are often found in sauces and baked goods, if you can tolerate half a cup to one cup of this unsweetened fruit, it’s best to consume them in the evening — and a healthier option than juice.

“Whole fruit is always preferable to juice because the natural fiber slows the release of sugar into the bloodstream, helps regulate appetite hormones and supports better digestive health,” said Tanya.

Beans before bed

They might be small, but protein-packed mung beans can benefit your sleep in a big way by promoting rest and relieving tension.

“These beans are rich in magnesium and B vitamins, both of which calm the nervous system,” said Zuckerbrot. “Adequate magnesium levels are tied to lower stress and improved sleep quality.”

Also full of folate, which Tanya said plays a role in “reducing stress and supporting relaxation,” she suggests enjoying about half a cup of cooked mung beans, which typically have a mild nutty flavor, a few times a week prepared in soups, stews and noodles.

Counting kimchi

A traditional Korean dish made of fermented vegetables, especially cabbage, kimchi is a probiotic-filled food which supports a healthy gut — which, according to Tanya, helps your body produce “feel-good” chemicals like serotonin and Gamma-Aminobutyric Acid. This leads to a calmer mind while supporting better sleep.

Low levels of GABA can lead to sleep trouble for perimenopausal women with low progesterone, making it even more essential for them to incorporate these foods into their diet.

Dr. Sue Decotiis, a weight loss doctor and hormonal specialist, is also a fan of fermented foods, telling The Post that both kimchi and miso can have an “inducing effect.”

Fill yourself up with a fourth to half-cup of these superfoods daily or just several times per week for best rested results.

You are getting very seed-y

Just a handful of pumpkin seeds before bed delivers magnesium and even tryptophan, the amino acid that your body converts into melatonin.

“Magnesium and tryptophan are both linked to improved sleep quality while also contributing healthy fats to keep you fuller longer,” said Zuckerbrot. 

A Journal of Research in Medical Sciences study found that magnesium supplementation improved sleep quality, especially in older adults.

When those late night cravings kick in, indulge in one to two tablespoons — or as Tanya prefers, add it to some Greek yogurt.

See better sleep with seaweed

Seaweed is “loaded” with minerals and omega-3 fatty acids that help regulate stress hormones, and those omega-3s are linked to healthier melatonin levels. They’ve also got phlorotannins, another boon for sleep quality.

“Adding nori sheets to soups a few times a week is also a good way to incorporate iodine into the diet, which supports thyroid function, while minerals like magnesium help regulate the nervous system,” said Zuckerbrot.

Dr. Decotiis agreed that seaweed’s magnesium benefits can “help promote relaxation,” adding: “You always want to make sure you’re getting enough magnesium into your system.”

Bonus tips

In order to get the biggest benefits from each of these foods, Zuckerbrot recommends keeping these foods as close to their natural form as possible. Think choosing fresh whole fruit over juice, lightly roasted pumpkin seeds and minimally processed kimchi.

These small choices make a meaningful difference for balancing blood sugar, digestive health and long-term wellness.

“For maximum benefit, these foods can be enjoyed regularly as part of a balanced diet, but I always recommend pairing fiber with protein to promote satiety and steady blood sugar, which is essential for restful sleep,” she said.