20 Foods to Help You Sleep Better


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A sound sleep is undeniably one of the luxuries in an individual’s life. Blessed are those who can doze off without much difficulty. But there are millions of people around the world who suffer from insomnia or difficulty in getting sleep.

Can the food affect the amount and quality of sleep we get? Yes Definitely. In fact, certain food items consumed before bedtime act as sleep promoters.

Below mentioned are some of the useful and effective foods that will help you get better sleep. Check them out!

Foods That Will Help You Sleep Better

1. Yoghurt

One of the main reasons owing to the difficulty in getting sleep is calcium deficiency. So, calcium-rich food can definitely help you with sleep. One such dairy product is yogurt. A serving of yogurt before bedtime can really act as a sleep inducer.

2. Fish

Fish is rich in Vitamin B6, which is responsible for the production of melatonin hormone. The melatonin hormone is known as the sleep-inducing hormone. So, all those who have difficulty in getting good sleep must make fish varieties like tuna and salmon a part of their diet.

3. Walnuts

A small serving of raw walnuts before bedtime is found to be very helpful in getting better sleep. Walnuts are a good source of melatonin, which is a sleep-promoting hormone. Walnuts may be allergic to some people, so it is better to consult your physician before you start on with this.

20 Foods to Help You Sleep Better

4. Turkey

Turkey is definitely one of the most well-known food items that will make you drowsy and help you get a good sleep faster. It is packed with tryptophan, an essential amino acid with a sleep-inducing effect.

5. Watermelon

One of the refreshing fruits watermelons helps in improving your sleep. Have few slices of this fruit after dinner to get a sound sleep. The watermelon contains polysaccharide carbohydrates which increase the level of serotonin in the body making the brain less sensitive to disturbing noises during sleep.

20 Foods to Help You Sleep Better

6. Almonds

Almonds definitely help you with the quality of sleep. Additionally, they are good for your heart too. Almonds are rich in amino acids and contain magnesium which acts as a muscle relaxant. So, keep a stock of almonds by your bedside.

7. Rice

It is found that a serving of a bowl of rice before four hours of sleep can be an excellent solution to insomnia. Rice, especially the brown variety is rich in amino acids like tryptophan which has calming properties, helps in inducing sleep.

8. Banana

Banana is another healthy food that would induce sound sleep. It is actually said to be a sleeping pill in a peel. Bananas are a rich source of potassium and magnesium which act as muscle relaxants. Melatonin and serotonin present in bananas make you feel sleepy.

20 Foods to Help You Sleep Better

9. Bread

Consuming whole wheat bread for dinner can enhance your sleep. Prepare a toast with whole wheat bread, team it with tea and honey for an effective result.

20 Foods to Help You Sleep Better

10. Warm Milk

This is one traditional remedy we have been listening since our childhood days for a sound sleep. A cup of warm milk can help you fall asleep with its sleep-enhancing properties. Milk is definitely a source of calcium but it also contains tryptophan, which the body converts into serotonin – a natural hormone in the body that can induce sleep.

11. Oatmeal

Yes, you have it for breakfast. But a bowl of oatmeal for dinner can help you sleep better. It contains calcium, magnesium, potassium, phosphorus, and silicon, the nutrients which help in getting a good night’s sleep. Top it with fruits like bananas and reduce the amount of sugar.

12. Sweet Potato

Sweet potato is one of the sweet remedies for your sleeplessness. It is not only a source of sleep-enhancing carbohydrates but also rich in potassium, which acts as a muscle relaxant. Have a sweet potato and you will sleep with sweet dreams!

13. Lentils And Green Leafy Vegetables

One of the main reasons for insomnia is the deficiency of folic acid. Having foods rich in folic acid can improve sleep considerably. So make lentils and green leafy vegetables like spinach, kale, cauliflower, parsley, a part of your soups, and salads, and get better and sound sleep at night.

14. Cherry Juice

Cherry juice is found to solve the insomnia problem of many to a greater extent. A cup of cherry juice twice a day helps to fall asleep faster. The cherries, especially the tart cherries boost the body’s supply of melatonin.

15. Egg

Protein-rich foods like a hard-cooked egg as a bedtime snack can aid in getting not only good sleep but also in staying asleep. Egg white is low in calories and high in protein. So it is one of the best foods for those who are worried about their weight gain.

16. Peanuts Or Peanut Butter

Just like walnuts and almonds, peanuts can also be added to the list of foods that help you sleep better. They are said to be rich in niacin, which is another nutrient that promotes serotonin release. Since they are rich in calories and fat, it is good to consume in moderate amounts.

17. Cereal

A small bowl of cereal before bedtime can help you snooze off well. A rich source of complex carbohydrates, it contains Cereal in combination with warm milk forms the best combination of carbohydrates and protein which promotes better sleep. Protein contains tryptophan and carbohydrates

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18. Grapes

Have grapes at bedtime and you are sure to get faster and more sound sleep. Grapes are packed with antioxidants like flavonoids and also phenolic acids. The melatonin present in grapes helps you in combating the sleep problem each night.

19. Chamomile Tea

This healthy herbal tea is caffeine-free and has a bit of sedating effect which can aid in sleep. Acting as a mild tranquilizer, chamomile tea helps in inducing sleep. Apart from its benefits towards sleep, chamomile tea is packed with other potential health benefits as well.

20. Honey

A teaspoon or two of honey can really help you fall asleep at night. Honey promotes relaxation and the natural sugar found in honey raises our insulin slightly and allows tryptophan which in turn helps inducing sleep. Put honey in warm milk or chamomile tea for better results.



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