The City Mattress Blog

Farewell to Restless Nights: 10 Fall Favorites to Promote Better Sleep


As the crisp autumn air settles in, and the leaves start to paint the landscape in shades of red and gold, there's something about the fall season that invites us to cozy up, relax, and indulge in comforting foods. Did you know that some fall favorites can also promote better sleep? In this blog post, we'll explore ten delicious fall foods that not only tantalize your taste buds but also support a restful night's sleep.



  • Pumpkin, with its abundance of vitamin A and tryptophan, can contribute to better sleep. Vitamin A aids in the production of melatonin, a hormone that regulates sleep, while tryptophan is a precursor to serotonin, known as the "feel-good" hormone, which helps regulate sleep patterns.


Sweet Potatoes

  • Sweet potatoes are rich in complex carbohydrates that can promote the release of serotonin, helping you relax and drift off to sleep. They're also a good source of potassium, which may prevent nighttime leg cramps.



  • Apples contain fiber and natural sugars, making them a perfect pre-bedtime snack. The slow-digesting fiber stabilizes blood sugar levels, preventing midnight awakenings due to hunger.



  • Cinnamon, often associated with cozy fall flavors, can help regulate blood sugar levels, reducing the likelihood of sleep disturbances caused by blood sugar spikes and crashes.


Warm Herbal Teas

  • Fall is the perfect time to enjoy warm herbal teas like chamomile, lavender, or valerian root. These teas have calming properties that can help you unwind before bedtime.



  • Almonds are packed with magnesium, a mineral known to relax muscles and improve sleep quality. A small handful of almonds can be a satisfying and sleep-promoting snack.



  • Oatmeal is a great source of complex carbohydrates and melatonin. It's a filling and heartwarming option for an evening snack that can induce drowsiness.



  • Turkey contains tryptophan, an amino acid that's a precursor to serotonin and melatonin. It's not just for Thanksgiving; a turkey sandwich can be a comforting dinner option.



  • A teaspoon of honey in your herbal tea or warm milk before bed can promote a good night's sleep. Honey helps the body release serotonin and melatonin, making it easier to fall asleep and stay asleep.



  • A pinch of nutmeg in warm milk or oatmeal can have a sedative effect. Nutmeg contains a compound called myristicin, which may help reduce insomnia.


Fall brings with it a bountiful harvest of foods that not only warm your heart but also promote better sleep. Incorporating these fall favorites into your diet can help you create a sleep-friendly routine that fosters restful nights and leaves you feeling refreshed in the morning. So, as you enjoy the cozy vibes of autumn, savor these delicious treats and embrace the opportunity for a more peaceful and rejuvenating slumber. Sweet dreams!