Let’s be real—after a long day of hustle and stress, all you want is good sleep. But many of us toss and turn all night, not knowing that the secret to quality rest could be on our plate.
Yes, food plays a big role in how well you sleep. Choosing the right meals, especially in the evening, can help your body relax and support natural sleep hormones like melatonin and serotonin.
Related: Best Foods for Boosting Brain Health
1. Bananas: Natural Sleep Boosters You Can Find Anywhere
Bananas are rich in magnesium and potassium, two minerals that help relax your muscles and nervous system. They also contain tryptophan, which your body uses to produce melatonin.
How to eat: Blend into a smoothie or slice on top of pap for an evening snack.
2. Complex Carbs: A Sleep-Friendly Base
Carbs help tryptophan enter the brain more easily. Go for complex carbs like:
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Sweet potatoes (our beloved yam cousin)
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Oats (make some warm oat porridge)
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Brown rice or ofada rice
Avoid heavy, fried, or starchy meals close to bedtime, though—they can have the opposite effect.
3. Fatty Fish: For Better Sleep and Brain Health
Fish like sardines, mackerel (titus), and salmon are rich in omega-3s and vitamin D, which help your body regulate serotonin—a key hormone for quality sleep.
Tip: Pair with boiled yam and vegetables for a light but sleep-friendly dinner.
External: Sleep Foundation – Omega-3s and Sleep
4. Nuts and Seeds: A Handful for Better Rest
Nuts like almonds, groundnuts, and walnuts are good sources of melatonin and magnesium. They help you fall asleep faster and improve sleep quality.
How to eat: Enjoy a small handful in the evening—don’t overdo it, especially if you’re watching calories.
5. Herbal Teas: Skip the Caffeine, Sip on Calm
Drinking tea at night is a beloved Nigerian habit, but that Lipton might be the reason you’re still awake at midnight. Try caffeine-free herbal teas like:
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Chamomile
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Lemon balm
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Ginger and honey
Avoid: Coffee, black tea, and sugary sodas in the evening.
💧 Related: Why Hydration Matters: Health Benefits of Drinking Water
6. Eggs: A Light Protein Snack Before Bed
Eggs are rich in tryptophan and protein, making them a great bedtime snack if you’re hungry late at night. Just keep it light—maybe a boiled egg or scrambled with veggies.
Foods to Avoid for Better Sleep
While we’re talking about what to eat for better sleep, let’s also look at what to avoid:
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Heavy, spicy meals like suya or pepper soup right before bed
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Caffeine after 2 PM
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Sugary snacks or energy drinks
External: NHS UK – How Food Affects Sleep
Final Thoughts: Eat Smart, Sleep Better
If you’ve been struggling with your sleep, don’t just blame stress or your phone. Sometimes, what you eat for better sleep is just as important. The good news? You don’t need anything fancy. Everyday Nigerian meals—when done right—can help you relax and rest well.
So tonight, skip the heavy dinner and go for a banana smoothie or some fish and sweet potato. Your body (and brain) will thank you in the morning.
