That\u2019s where the story really begins.<\/span><\/p>\n The daily decision to shortchange sleep has reached epidemic proportions<\/a> in much of the world. Seventy million Americans, or about a quarter of the population, have at least one sleep disorder. Europeans are a little better off, with 45 million of them (or six percent) suffering from a diagnosable sleep condition. Throughout the industrialized world, rates of insomnia<\/a> range from 10% to 30%.<\/p>\n It\u2019s not just that we\u2019re groggy, distracted, and irritable prior to our morning cup of coffee; lack of sleep can significantly degrade our physical and mental health. Here\u2019s the shortlist of the medical risks that increase when we don\u2019t get sufficient restorative sleep on a regular basis: hypertension, type 2 diabetes, obesity, depression, heart attack, dementia, and stroke \u2014 and there\u2019s also an increased risk of auto accidents and mental health challenges.<\/p>\n Those are just the direct effects. Lousy sleep patterns can undermine our health in a roundabout way, too, by changing how we eat. When we\u2019re sleep deprived, we tend to make worse dietary choices, most of which add empty calories that can further harm us.<\/p>\n In a previous article, I covered the topic of lifestyle change to improve sleep quantity and quality<\/a> broadly. Here, we\u2019ll focus specifically on food and drink. We\u2019ll look at some foods that can help you get those zzz\u2019s (or even zzzz\u2019s, if you\u2019re an overachiever). We\u2019ll explore what science knows about the timing of eating and sleeping, and you\u2019ll take away some great recipes that can help you enjoy better sleep.<\/p>\n Before we dive into solutions, let\u2019s quickly remind ourselves that for most of human history, sleep wasn\u2019t a problem. We are hardwired to fall asleep when we\u2019re tired and wake up when we have slept enough.<\/p>\n Our sleep drive (or our need for sleep) functions pretty much like our hunger drive. Don\u2019t eat for a while, and you get more and more hungry, to the point where raw zucchini starts looking delicious; eat a big meal, and you lose your appetite. In the same way, we get more and more tired the longer we stay awake. While we sleep, the sleep drive diminishes until it\u2019s weak enough to be overbalanced by the circadian impulse to get up and get moving.<\/p>\n So, what\u2019s changed since the good old days when humans didn\u2019t need alarm clocks and caffeine to wake up (or Ambien and wine to fall asleep)? Well, modern society<\/a> isn\u2019t exactly friendly to healthful sleep.<\/p>\n Electric lighting, as I\u2019ve mentioned, has probably made the biggest difference. Pre-Edison, you went to bed when it got dark (unless you were up to no good, or trying to catch people who were up to no good). Candles, fireplaces, and kerosene lanterns could keep you from bumping into walls, but they were expensive as well as dangerous. (Just ask <\/span>Mrs. O\u2019Leary\u2019s neighbors<\/span><\/a> the morning of October 9, 1871, after the blaze that started in her barn and destroyed <\/span>most of Chicago<\/span><\/a>.) With the advent of the light bulb (and the electrical grid to power it), day and night could now become interchangeable.<\/span><\/p>\n We\u2019ve also got more to keep track of these days. Social media and the 24-hour news cycle mean that something\u2019s always happening somewhere, and many of us feel compelled to stay on top of all of it. (\u201cWhat if I go off-grid for 20 minutes and miss the announcement that mullets are back?\u201d)<\/span><\/p>\n In addition to this constant bombardment with information, we\u2019ve also become a society of mindless scrollers and binge-watchers. Those who use <\/span>social media<\/span><\/a> the most, especially right before bed, experience the greatest disruptions in sleep.\u00a0<\/span><\/p>\n It\u2019s not social media in particular, though; the same is true of those who watch TV, play video games, or otherwise interact with their computers, tablets, and smartphones before nodding off. Part of the problem with these devices may be the band of the visible light spectrum they emit. Digital devices emit a high amount of blue light, which the color-perceiving cells in our eyes interpret as daytime sunlight, sending \u201cwakey-wakey\u201d signals to the rest of the body.<\/span><\/p>\n Blue light suppresses the production of melatonin at night, making it harder to fall asleep and stay asleep. <\/span>Some studies<\/span><\/a> even suggest a link between exposure to blue light at night and an increased risk of type 2 diabetes, heart disease, and obesity. The relatively new science of chronobiology (\u201ctime-biology\u201d) is exploring the mechanisms whereby fooling our bodies into thinking it\u2019s perpetual daytime can wreak havoc on our endocrine systems, too.<\/span><\/p>\n Industrialized societies also threaten our <\/span>mental health<\/span><\/a>, which can compromise sleep. Approximately half of all insomnia cases are related to depression, anxiety, or psychological stress. Given the high rates of these conditions in the US, it is no surprise that many people in the US report difficulty sleeping.<\/span><\/p>\n Not only can mental health issues and stress lead to disturbed sleep, but causation works in the other direction as well. A lack of healthy sleep can lead to psychological problems and make us far more susceptible to stress. Have you ever flipped out, after a poor night\u2019s sleep, over some kind of situation that wouldn\u2019t merit a second thought otherwise? I have, and I think this is more common than we often recognize.<\/span><\/p>\n One group suffers even more than the rest when it comes to disturbed sleep: <\/span>shift workers<\/span><\/a>. They\u2019ve even come to have their very own International Classification of Diseases (ICD) disorder: Shift Work Sleep Disorder (SWSD). Those who work at night (or who have shifts that vary from week to week) are susceptible to the worst effects of sleep deprivation. They frequently have trouble sleeping and experience excessive drowsiness and fatigue that can interfere with overall functioning. They tend to have more anxiety and depression than average, and suffer from worse physical and mental health.<\/span><\/p>\n Even in the most extreme shift jobs, though, it\u2019s possible to adopt practices for better, more regular, and more restorative sleep. Food turns out to be a central pillar, encompassing meal and snack timing, as well as specific nutrients that have been found to support a better night\u2019s sleep.<\/span><\/p>\n Sleep and meal timing can impact hormonal levels<\/a> that, in turn, influence satiety and food intake.<\/strong> Levels of hormones your body makes and deploys rise and fall throughout the day. At certain times of day you\u2019re hungrier, and at other times you\u2019re not so hungry. Sometimes your body prefers to store fat, while at other times it would rather burn it.<\/span><\/p>\n One of the hormones known to be sensitive to timing is ghrelin, also known as the hunger hormone. Interestingly, even though ghrelin (from the Proto-Indo-European language root for \u201cgrow\u201d) wasn\u2019t discovered until 1999, the titular characters in the 1984 film <\/span>Gremlins<\/span><\/i> (which looks and sounds a lot like \u201cghrelin,\u201d doesn’t it?) turn into monsters when they are fed after midnight. Coincidence? I\u2019ll leave that to you.<\/span><\/p>\n While eating late at night might not turn you into a gremlin, it can interfere with sleep quality and brain health. Even small snacks in the late evening can turn on the whole digestive system. If you go to sleep on a full stomach, your body has to split its energy between digestion and all the things your brain needs to do during sleep. (Insulin sensitivity is also highest in the morning, which means that for most people, morning is the optimal time to eat.)<\/span><\/p>\n Fasting<\/a> can help or hurt your sleep, depending on timing<\/a><\/strong>.<\/strong> Essentially, humans evolved to eat during the daytime, rather than at night. If you fast all day and eat a big meal right before bed, your body can get confused and think that it\u2019s time to go out to do stuff just when you\u2019re turning down the sheets. When your body gets a big surge of calories but has no immediate need to burn them, it is also more inclined to store them as fat.<\/span><\/p>\n Before I give you a list of specific foods that can improve your sleep, let\u2019s talk at a higher level for a bit. What are the specific nutrients in foods that can help you go to sleep easily and stay asleep until you\u2019re fully rested?<\/p>\n Getting enough dietary fiber<\/a> is key to a good night\u2019s sleep.<\/strong> A 2016 study<\/a> found that greater fiber intake predicted more time spent in the stage of deep, slow-wave sleep, which is most restorative. And, data from a survey of US adults revealed an association between the daily intake of total fiber and total sleep duration. Those who got a \u201cnormal\u201d amount of sleep (defined as seven to eight hours per night) also had the highest fiber intake.<\/p>\n Folate (not to be confused with folic acid<\/a>) has been linked to lower rates of both insomnia<\/a> (defined as difficulty initiating or maintaining sleep, and\/or extended periods of wakefulness) and restless leg syndrome. Getting enough folate<\/a> also appears to make you more likely to feel sleepy at bedtime and more resilient in the face of sleep disturbances.<\/p>\n Complex carbohydrates<\/a> (found in whole plant foods) raise serotonin, a neurotransmitter that basically orients you towards contentment. When you\u2019re satisfied and grateful, you don\u2019t have to chase after the next meal or avoid the next predator, so you tend toward relaxation and even drowsiness. Complex carbohydrates also lower the stress hormone cortisol.<\/strong> High levels of cortisol inhibit sleep, as we tend to do our best fighting or fleeing while awake.<\/p>\n A 2012 study on the sleep quality of security guards found that adding more complex carbohydrates to their diets resulted in significantly <\/span>longer sleep durations<\/span><\/a>.<\/span><\/p>\n Isoflavones are a class of phytoestrogens<\/a> (that is, plant-based molecules that resemble and to some extent mimic the function of the sex hormone estrogen) found in plant foods. Daily isoflavone intake may have a beneficial effect on sleep. In a 2015 Japanese study<\/a> of over 1,000 participants, higher isoflavone intake resulted in better sleep duration and quality.<\/p>\n We know that for postmenopausal women who find themselves struggling to get a good night\u2019s sleep, estrogen replacement therapy can sometimes alleviate symptoms of insomnia and increase sleep efficiency. Isoflavones, possibly like other phytoestrogens, may have similar effects with fewer unwanted side effects.<\/p>\n Magnesium is a key mineral for sleep.<\/strong> Low levels are associated<\/a> with poor sleep quality and insomnia<\/a>. There may be multiple mechanisms at work here; not only can magnesium deficiency compromise sleep directly, but it\u2019s also correlated with anxiety and depression \u2014 both of which can also contribute to an inability to fall and stay asleep.<\/p>\n Consuming more magnesium can improve subjective measures of insomnia such as sleep efficiency, sleep duration, and sleep onset latency (which just means how long it takes you to fall asleep). For various reasons most of us don\u2019t get enough magnesium in our diets<\/a>, making it a \u201cusual suspect\u201d nutrient to increase in people who are struggling with sleep.<\/p>\n Tryptophan<\/a>, an essential amino acid, is the precursor to serotonin (the \u201cRelax, everything is hunky-dory at the moment\u201d neurotransmitter we\u2019ve already met) and melatonin<\/a>, a hormone that we will meet shortly. As a neurotransmitter, tryptophan is key to our ability to regulate<\/a> mood and cognition.<\/p>\n Some of the benefits of adequate tryptophan intake include reductions in obstructive sleep apnea and improvements in sleep latency and REM sleep (the phase in which you dream and decouple<\/a> emotions from events so you don\u2019t go through life in a constant state of fear).<\/p>\n Cereals fortified with tryptophan have been found to increase<\/a><\/strong> sleep efficiency and sleep time, and decrease symptoms of anxiety and depression.<\/strong> If you prefer whole food plant-based sources, see below.<\/span><\/p>\n Melatonin<\/a> is a hormone produced in the pineal gland that helps with sleep initiation and maintenance. It modulates your circadian rhythm, so it\u2019s one of the key things that has to catch up and reintegrate if you travel to a different time zone or shift your pattern of sleep and wakefulness.<\/p>\n Your body uses tryptophan to help make melatonin. You can also get melatonin in certain foods<\/a>. There\u2019s evidence that consuming sufficient amounts of these foods can improve sleep, and health, in general, by increasing the circulating levels of melatonin in your body.<\/p>\n Now that we\u2019ve established the nutrients related to better sleep, let\u2019s identify some specific foods that contain those nutrients \u2014 some of which may improve sleep quality.<\/p>\n Pumpkin seeds contain <\/span>high levels<\/span><\/a> of tryptophan and magnesium and can <\/span>improve<\/span><\/a> sleep onset latency and sleep quality. They are so high in magnesium, in fact, that just <\/span>three ounces<\/span><\/a> of roasted seeds exceed the recommended daily value for that nutrient.<\/span><\/p>\n While it\u2019s easy to take magnesium supplements to meet your daily requirements, there\u2019s some evidence that getting magnesium from food may have long-term benefits. One study, for example, found that dietary magnesium helped very tired women stay awake<\/a> during the day.<\/p>\n In addition to being rich sources of antioxidants, kiwis also contain serotonin and folate, all of which may contribute to the sleep benefits<\/strong> of the fruit. As a result, you might expect kiwifruit consumption to help people sleep longer and better, and a 2011 study<\/a> found just that. Twenty-four adults had to eat two kiwis each evening, and after four weeks, they were falling asleep faster and staying asleep longer.<\/p>\n Researchers found that adults who ate an avocado daily for six months <\/span>experienced modest yet measurable improvements in sleep health<\/span><\/a>, along with enhanced diet quality and reduced cholesterol levels. Avocados pack a<\/span> trio of sleep-supporting nutrients<\/span><\/a> \u2014 tryptophan to spark melatonin production, magnesium to relax muscles, and folate to <\/span>fine-tune your body\u2019s sleep-wake rhythms \u2014 making them a surprisingly powerful ally for restful nights.<\/span><\/p>\n Mushrooms<\/a>, in general, are good sources of melatonin<\/a>, tryptophan<\/a>, and folate<\/a>. One variety, in particular, (Hericium Erinaceus<\/i>, known more commonly as lion\u2019s mane<\/a>) shows promise to decrease depression, anxiety, and sleep disorders in overweight and obese individuals.<\/p>\n Whole grain rice (as opposed to polished white rice, which has had the hull removed) is a complex carbohydrate, which we\u2019ve already seen is a class of nutrient conducive to improved sleep. Red and black varieties of rice have the highest levels of melatonin<\/a>.<\/strong><\/p>\n In a 2020 study<\/a>, sleep quality index scores showed significant improvement on a diet that featured rice along with miso and other traditional Japanese dishes.<\/p>\n Oats<\/a>, another complex carbohydrate, are another type of grain boasting some of the highest concentrations of melatonin. They also contain tryptophan, magnesium and are a rich source of soluble fiber<\/a>.<\/p>\n Pistachios can improve sleep thanks to the isoflavones<\/a> they contain, as well as their very high levels of melatonin<\/a>. They\u2019re also a good source of magnesium and folate.<\/p>\n Almonds<\/a> contain sleep-promoting nutrients like tryptophan, melatonin, and magnesium. A 2019 study<\/a> looked at the prevalence of insomnia in Iranian students living in university dormitories and found that adding just 10 sweet almonds to their daily diets had a significant positive impact.<\/p>\n An <\/span>18-week randomized crossover trial in 2025<\/span><\/a> showed that consuming 40 grams of walnuts daily enhanced sleep quality, boosted melatonin production, and reduced daytime sleepiness in young adults.<\/span><\/p>\n Whole soy foods<\/a> such as tempeh and edamame are high in magnesium, tryptophan, and folate, and they’re a particularly rich source of isoflavones<\/a>. A 2015 study<\/a> out of Japan (where consumption of soy foods like tofu and miso is common) followed over 1,000 adults for five years and found that people who ate isoflavones every day enjoyed better sleep duration and quality.<\/p>\n Interestingly, isoflavones might also help protect against getting too MUCH sleep. In fact, a 2017 study<\/a> found that soy isoflavone intake was associated with a low risk of oversleeping.<\/p>\n Given that so many of us are sleep-deprived, oversleeping might sound like a good thing \u2014 but there are also health risks<\/a> to consistently sleeping more than nine hours per night. So, whole foods can help us reach the \u201cGoldilocks\u201d standard of sleep: not too much and not too little.<\/p>\n Sleepytime drinks have been popular for a long time. From the Irish hot toddy to the mug of chamomile tea, humans all over the world have been concocting (mostly warm) beverages<\/a> to help the mind calm down and the body relax.<\/p>\n Warm milk is an oft-suggested pre-sleep drink<\/a> as it contains tryptophan and melatonin, but there are other beverages with similar effects<\/a> (minus the negative health and environmental impacts of modern cow\u2019s milk).<\/p>\n Chamomile tea<\/a> is known as a folk remedy for sleep<\/strong>, and science is beginning to understand. Some of chamomile\u2019s sleep-supporting effects may be due to the flavonoid apigenin, which binds to benzodiazepine receptors in the brain. When put to the test, chamomile tea has been shown<\/a> to help alleviate depression and improve sleep quality problems in postpartum women.<\/p>\n Not all beverages for sleep need to be consumed warm. Tart cherry juice<\/a> can help with sleep thanks to its high levels of tryptophan, serotonin, melatonin, and antioxidants.<\/strong> Studies<\/a> show that the juice can improve sleep quality in a couple of ways: by helping people fall asleep faster, and also helping them stay asleep for longer after nodding off.<\/p>\n Lemon balm is a perennial herb in the mint family that grows around the world and (in supplement form) has been shown<\/a> to decrease depression, anxiety, stress, and sleep disorder in patients with chronic stable angina. When combined with another herb, valerian, lemon balm may assist<\/a> in reducing sleep disorder symptoms<\/strong> in women going through menopause, too. This same combination also improved sleep<\/a> in primary school children with hyperactivity and concentration difficulties. While these studies mostly explored the effects of herbal supplements, a tea made from fresh or dried lemon balm leaves seems likely to bring about similar effects.<\/p>\n Valerian tea comes from the roots and underground stems of the valerian plant, which grows throughout North and South America as well as Europe and China. Depending on your olfactory tolerance and penchant for metaphor, you might describe the odor of valerian tea<\/a> as \u201cwoodsy\u201d or \u201ca lot like dirty gym socks.\u201d<\/p>\n Many studies have demonstrated the soporific (a fancy word for something that makes you drowsy \u2014 I knew that word would come in handy someday even if it wasn\u2019t on the SAT vocabulary test) effects of valerian. In addition to the lemon balm\/valerian study we\u2019ve already discussed, valerian root has been shown to significantly improve sleep quality<\/a>, anxiety, and depression in hemodialysis patients. Valerian mixed with hop<\/a>s also helped a group of poor sleepers spend more time in deep sleep.<\/p>\n Lavender tea<\/a> is one of the most common home remedies for insomnia.<\/strong> The oils in the lavender plant are considered safe for treating mild to moderate sleep disturbances. In one study<\/a>, oral lavender oil showed a significant beneficial influence on quality and duration of sleep. It also buoys the nervous system, improving general mental and physical health without any unwanted sedative effects. Another study has demonstrated beneficial effects<\/a> on fatigue and depression in postpartum women, to the extent that lavender tea drinkers were actually able to bond more closely with their infants.<\/p>\n Lavender is so nice, you don\u2019t even have to drink it! Lavender’s aromatherapeutic effects can help in facilitating sleep even if you just get a whiff of the herb.<\/p>\n The facts are in: The right foods and drinks can support your ability to enjoy a sound night’s sleep, and good recipes can help! Make these <\/span>Toasted Pistachio and Cherry Overnight Oats<\/span><\/i> and enjoy them in the morning. Perhaps you will feel well-rested because you enjoyed the isoflavone- and melatonin-rich <\/span>Simple Kung Pao Tofu with Broccoli<\/span><\/i> for dinner, followed by some soothing and comforting <\/span>Sweet and Nutty Oat Milk with Cinnamon Spice<\/span><\/i>. If you\u2019re looking for an appetizer or nourishing nibble to support solid sleep, then give these <\/span>Pumpkin Seed Poppers<\/span><\/i> a try. Finally, get a nutrient-dense, sleep-supporting smorgasbord of ingredients in with this <\/span>Greens and Beans Soup<\/span><\/i>. Here\u2019s to sleeping soundly and peacefully!<\/span><\/p>\n What\u2019s the next best thing to a good night\u2019s sleep? Waking up feeling well and knowing that a delicious breakfast is waiting for you! Okay, that\u2019s two things \u2014 feeling great, and a ready-to-eat breakfast. Cherries and pistachios are a culinary match made in heaven, giving traditional oatmeal a flavor and texture lift, not to mention that tart cherries contain melatonin and tryptophan and pistachios contain isoflavones and magnesium \u2014 all nutrients that support normal sleep rhythms.<\/p>\n Soup is naturally soothing and calming, creating an atmosphere of relaxation before sleep. There are also specific nutrients in this plant-powered soup that support sleep: complex carbohydrates, including fiber, from the potatoes and legumes, magnesium from the kale, and isoflavones in the miso (if using soy-based miso). Plus, this soup has received rave reviews from those who have tried it!<\/p>\n These bite-size appetizers boast several ingredients that can support sleep, including brown rice, pumpkin seeds, and oats. You\u2019ll get plenty of fiber, magnesium, and tryptophan, plus lots of flavor. They\u2019re also very fast to prepare if you have leftover brown rice or quinoa and some roasted red peppers on hand. Fun food alert: The flavors might remind you of pizza!<\/p>\n Broccoli for better sleep? You bet! This common (in the best way) crucifer and the peppers in this recipe contain melatonin and the tofu brings in isoflavones, all of which can contribute to sweet, sweet slumber. As for the flavor, this Simple Kung Pao Tofu and Broccoli<\/i> is a combination of sweet, savory, and spicy, making it super satisfying.<\/p>\n This Soothing Chamomile Ginger Tea is perfect for sipping after meals or anytime you need to calm an upset stomach. Its natural ingredients work together to provide relief while offering a peaceful, relaxing tea experience. Enjoy it hot for a comforting beverage that not only tastes delightful but also supports your digestive health.<\/span><\/p>\n Sleep disorders and disruptions are an issue for many people and are very common in the modern industrialized world. Fortunately, this doesn\u2019t have to be your fate! Eating the right foods at the right times can make a huge difference. Specific nutrients such as tryptophan, melatonin, and magnesium (found in both food and beverages) may help to address sleep concerns. By consuming more of these foods and beverages \u2014 as well as modifying your sleeping and eating schedules \u2014 you can be well on your way to better sleep.<\/p>\nThe Sleep Deprivation Epidemic<\/h2>\n
Why Sleep Is Such an Issue for So Many<\/h2>\n
![\"\"](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1205904986-1.jpg\")
Why Meal Timing Is Important<\/h2>\n
![\"young](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-836672298.jpg\")
Nutrients That Impact Sleep<\/span><\/h2>\n
Fiber<\/h3>\n
Folate<\/h3>\n
![\"assortment](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-478371140.jpg\")
Complex Carbohydrates<\/h3>\n
Isoflavones<\/h3>\n
Magnesium<\/h3>\n
![\"pop](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1162502703-1.jpg\")
Tryptophan<\/h3>\n
Melatonin<\/h3>\n
![\"nut](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-695071478.jpg\")
Best Plant-Based Foods to Sleep Better<\/h2>\n
Pumpkin Seeds\u00a0<\/h3>\n
Kiwis<\/h3>\n
![\"a](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1058194706.jpg\")
Avocado<\/h3>\n
Mushrooms<\/h3>\n
Whole Grain Rice<\/h3>\n
Oats<\/h3>\n
Pistachios<\/h3>\n
![\"pistachios](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-115947523.jpg\")
Almonds<\/h3>\n
Walnuts<\/h3>\n
Whole Soy Foods<\/h3>\n
Best Beverages to Sleep Better<\/h2>\n
![\"calm](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-903062284.jpg\")
Chamomile Tea<\/h3>\n
Tart Cherry Juice<\/h3>\n
Lemon Balm Tea<\/h3>\n
Valerian Tea<\/h3>\n
Lavender Tea<\/h3>\n
Recipes for Better Sleep<\/h2>\n
1. <\/span>Toasted Pistachio and Cherry Overnight Oats<\/a><\/h3>\n
![\"\"](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Toasted-Pistachio-and-Cherry-Overnight-Oats-3.png\")
<\/p>\n2. Greens and Beans Soup<\/a><\/h3>\n
![\"\"](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Beans-and-Greens-Soup-7.png\")
<\/p>\n3. Pumpkin Seed Poppers<\/a><\/h3>\n
![\"\"](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Pumpkin-Seed-Poppers-3.png\")
<\/p>\n4. Simple Kung Pao Tofu and Broccoli<\/a><\/h3>\n
![\"\"](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Kung-Pao-Tofu-and-Broccoli-3.png\")
<\/p>\n5. Soothing Chamomile and Ginger Tea<\/span><\/a><\/h3>\n
![\"\"](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/IMG_1949-1-scaled.jpg\")
<\/p>\nConclusion<\/h2>\n
Tell us in the comments:<\/h3>\n
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Read Next:<\/h3>\n
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