When restless nights leave you running out of sheep to count, it is often a cue to reach for a sleep remedy. Perhaps you will find yourself indulging in a glass of warm milk, or maybe a soothing cup of chamomile tea. Whatever your preference, we all have our go-to solutions.

When students at West Chicago Community High School were asked to take a voluntary poll via Instagram asking if they get enough sleep on a school night, a staggering 75% said no, while only 25% believed they did.

The foods people consume can influence how tired or energized they feel. Knowing which foods promote sleep and which boost alertness can help students make smarter decisions about meals and snacks.

To understand why certain foods make people tired, it helps to look at some of the key nutrients and hormones that aid sleep. Nutrients such as calcium, potassium, and magnesium are all essential electrolytes that play critical roles in muscle relaxation and nerve function.

Some of the most common sleep hormones found in the human body can also be directly obtained from food. Hormones such as serotonin and melatonin are naturally produced after eating foods that contain the amino acid tryptophan, which the body uses to create those hormones.

#5 String cheese

Eating string cheese before bed can be a convenient and satiating snack due to its high fat and protein content, which helps slow digestion and stabilizes your blood sugar levels, allowing for a more comfortable rest without disruption. Additionally, string cheese contains tryptophan, an essential amino acid that promotes the body’s production of serotonin and melatonin hormones.

#4 Oatmeal

Oatmeal aids sleep by supplying melatonin, magnesium, and potassium, which relax the body and support a steady sleep cycle. Its complex carbs and fiber also help keep blood sugar balanced for uninterrupted rest.

#3 Salmon

Fatty fish, particularly salmon, is a healthy and well distinguished superfood. What differentiates salmon from other types of protein is the high content of omega-3 fatty acids, specifically eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential long-chain polyunsaturated fats known for their health benefits. It is also one of the few natural food sources known to contain vitamin D, which can balance your mood and improve your immune system.

#2 Bananas

Bananas support better sleep thanks to their rich supply of magnesium and potassium, which relax muscles and calm the nervous system, reducing nighttime cramps and restlessness. Their vitamin B6 and fiber content further aid sleep by promoting serotonin and melatonin production while keeping you full and maintaining steady blood sugar levels through the night.

#1 Almonds

Almonds are a great source of many nutrients. For one, they contain vitamin B and magnesium, which can help promote better sleep quality. In addition to this, almonds are a natural source of the hormone melatonin, which balances your circadian rhythm and signals your body to prepare for sleep.

A balanced diet does not just fuel the body during the day: it also sets the stage for a good night’s sleep. By incorporating foods rich in nutrients like magnesium, potassium, and tryptophan, students can naturally support their sleep cycles and wake up feeling more refreshed. While no single snack is a magic cure for insomnia, making mindful food choices can go a long way toward turning those restless nights into restful ones.