Breakfast plates at hotels and restaurants usually come loaded with fruits. Turns out that the fiber-rich fruits we consume in the mornings can also help us get a good night’s rest. “Fiber helps keep blood sugar steady for longer periods of time, so you can avoid the spikes and crashes that send energy levels on a roller coaster,” wrote registered dietician Jessica Ball for Eating Well. In fact, a 2023 study published in the Annals of Medicine, which looked at improving sleep quality in hemodialysis patients, found a link between dietary fiber and good-quality sleep.
Pears, strawberries, apples, bananas, and cherries are all good sources of fiber. Additionally, fruits like kiwi could boost sleep because of their high serotonin and antioxidant properties, a 2011 study in the Asia Pacific Journal of Clinical Nutrition found. Why not combine these fruits with your oatmeal and have a bowl for dinner?
Speaking of a bowl of oatmeal, nuts could be a great addition, too. In addition to being good sources of fiber and protein, some nuts — like walnuts, chia seeds, and flaxseeds — also contain the omega-3 fatty acid alpha-linolenic acid (ALA). This may help promote better sleep, per a 2022 study in Frontiers in Public Health.
Protein is also important for sleep. We all know how being hungry before bedtime can keep us awake. Eating protein can help keep hunger at bay throughout the evening. While you should probably not load your plate with too much protein, since it will take time to digest it before bedtime, eating a good serving of protein with your evening meal — courtesy of breakfast foods like eggs, yogurt, nuts, and seeds — can help you feel satiated as you fall to sleep.