If you’ve been sipping herbal tea before bed hoping for better sleep, you’re not alone. Chamomile, linden, and passionflower are go-to remedies for many. But there’s a fruit that can work even better for improving your sleep quality.

We’re talking about kiwi. It might not seem like a typical bedtime snack, but eating two kiwis before sleep can improve how fast you fall asleep, how long you stay asleep, and how rested you feel in the morning. Here, we’ll look at what makes kiwi so effective and go over other foods that can help you sleep better naturally.

Kiwi: the secret food to improve your sleep

Kiwi is loaded with nutrients that support good sleep. One of the main reasons it’s so effective is its high serotonin content. Serotonin is a neurotransmitter that helps regulate your sleep-wake cycle and supports deeper, more restful sleep. It also helps the body produce melatonin, the hormone that signals your brain it’s time to rest.

People who eat two kiwis about an hour before bed can see big improvements. Studies show it can help you fall asleep faster, sleep longer, and wake up less during the night. The sleep efficiency—that’s how much time in bed you spend asleep—also went up in research.

Kiwi is also rich in antioxidants like vitamin C and vitamin E. These nutrients help reduce inflammation and stress in the body, which are both linked to poor sleep. That antioxidant support may be one reason people who eat kiwi before bed report feeling more refreshed in the morning.

Even for those with insomnia or frequent sleep disturbances, kiwi has demonstrated numerous benefits. It can help improve sleep quality without any side effects or the need for medications, and because it’s low in calories, it’s a simple and safe option to try before bed.

Other foods that can help you sleep better

There are other foods that can help your body relax and ease into sleep. These options support melatonin production, reduce anxiety, and help your body wind down at night.

Almonds: A good source of magnesium and melatonin. Magnesium helps relax the muscles and calm the nervous system, which makes it easier to fall asleep.
Turkey: High in tryptophan, an amino acid that boosts serotonin and melatonin levels. It’s also rich in protein, which can prevent late-night hunger.
Chamomile tea: Contains apigenin, a plant compound that binds to brain receptors that promote sleepiness. It can also help reduce mild anxiety.
Fatty fish (like salmon or trout): Provides vitamin D and omega-3 fatty acids, which help regulate serotonin and promote sleep.
Walnuts: These contain healthy fats and natural melatonin. They’re also filling, which may prevent nighttime snacking.
White rice: Although low in fiber, its high glycemic index may help raise serotonin levels in the brain and ease you into sleep.

Eating the right foods before bed can boost your sleep quality. Aim for light, balanced snacks that support relaxation. Whether you choose kiwi, almonds, or a small slice of turkey, what you eat in the evening can help you rest better naturally.