What you eat in the evening can quietly sabotage or support your sleep quality. These are the foods with real evidence behind them.

• Kiwi: Studies show eating two kiwis an hour before bed can improve sleep onset and total sleep time, thanks to serotonin and antioxidants.
• Fatty fish: Salmon, tuna, and mackerel are rich in vitamin D and omega-3s, both linked to better sleep regulation and lower nighttime awakenings.
• Tart cherries: A natural source of melatonin. Tart cherry juice has been shown to increase sleep duration, especially in people with insomnia.
• Whole grains: Brown rice, oats, and quinoa boost tryptophan availability, helping your brain produce serotonin and melatonin.
• Nuts and seeds: Almonds and walnuts provide magnesium, which relaxes muscles and calms the nervous system before bed.

Pair these with a consistent wind-down routine and skip heavy, spicy meals within two hours of bedtime — food supports sleep, but it cannot fix a chaotic schedule.