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30 Foods That Can Help You Sleep

From early birds to night owls, everyone can understand that falling asleep is not always simple, as laying your head on a pillow and shutting your eyes. Discomforts, thoughts, stress, worries and ailments are the most annoying factors that can disturb your sleep. However, you don’t have to leave yourself to sleepless nights as it can lead to bad health. To enjoy a sound sleep, simply change your lifestyle and regular eating habits. Consume the below-mentioned 30 foods that can help you sleep. They will definitely end your sleepless nights and offer you with a better quality sleep entire the night.

What can you learn from this post?

Continue to read this article to know more about better quality sleep.

  • What is insomnia?
  • Why is it important to get enough sleep?
  • How can you make your sleep quality better?
  • 30 Foods that can help you sleep
  • Conclusion


  • What is insomnia?

Do you strive to fall asleep no matter how tired you are? Or do you wake up frequently throughout the night and can’t stay sleep? Insomnia is a common sleep disorder that can make it hard to fall asleep or difficult to stay asleep or both. With insomnia, when you usually wake up, you don’t feel fresh and relax. It can harm your working ability during the day, and also, lead to various other health problems.

  • Why is it important to get enough sleep?

Sleep, we all love it, especially when we wake up in a fresh mood after a great night’s sleep. Enough night sleep plays a pivotal role in maintaining good health and wellness throughout your life. According to some studies, lack of sleep is associated with the greater risk of various other diseases, such as obesity, depression, heart attack & stroke, and cancer. Whereas, the health benefits of a good night’s sleep are countless: it makes you feel happy, your brain sharp, your immune system strong, your waistline slim, and your facial skin cleaner and younger. It also benefits your mood, weight, mind, heart, sex life, and promotes a healthy lifestyle.

  • How can you make your sleep quality better?

Poor sleep disturbs everything from your job performance and sex life to overall health and well-being. So, it is essential to fall asleep soundly. Some studies have revealed that people who get 7 to 9 hours of nightly sleep can enjoy a healthy and active life. So, you should know the real ways to get a good sleep. Revamping your diet is one the perfect ways to improve the quality of your night sleep. Before going to bed, try to eat such foods that are rich in the right sleep-inducing ingredients and get a good night sleep.

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healthy diet

  • 30 Foods that can help you sleep

Sleep creates a great impact on how you feel throughout the day, and nutrition plays a key role in how well you sleep. Try to consume healthy food that may calm your body, enhance your serotonin levels and get you ready for a comfortable sleep. Here is a list of 30 foods that can help you sleep. Scroll down to know them!

  1. Fish salmon

Fatty fish, such as salmon, tuna and halibut are rich in vitamin B6 which is essential for your body to make serotonin and melatonin, according to research.

  1. Cherries

Cherries are one of the few natural foods that are rich in melatonin, a hormone that helps in controlling your body’s internal clock. A study publicizes that drinking tart cherry juice can improve the sleep duration and quality in adults who have chronic insomnia.

  1. Lemon Balm

It has been considered a sleep-promoting food for centuries. According to a research, when you start taking tea of lemon balm with valerian on a regular basis, it will minimize your sleep problems.

  1. Spinach

In addition to being rich in magnesium and potassium, spinach is also loaded with calcium which plays a role in sleep. This powerful mineral aids your body to generate melatonin that is effective to provide you a better sleep.

  1. Bananas bananas

Along with having a large amount of potassium, bananas are a great source of Vitamin B6 which is potent to generate melatonin, a sleep-inducing hormone that can improve your sleep quality.

  1. Milk

Drinking a glass of milk before going to bed can help you in sound sleeping. It is not just an old wives’ tale, but various studies have found that milk contains the tryptophan that can make it easier to sleep.

  1. Almonds

A new study reveals that when your body’s magnesium levels are too low, it makes harder for you to stay asleep. Magnesium is a mineral that improves your sleep quality. So, to normalize your magnesium level, add almonds to your diet because they are rich in magnesium.

  1. Oatmeal

A bowl of oatmeal with some coffee may be a favorite breakfast because it is enough to offer essential energy. Another benefit of oatmeal is that it will also help you in sound sleeping as the grains in oatmeal provide too much insulin production.

  1. Honey

Honey is a wonderful food that can help you sleep, it is an excellent source of natural sugar that can raise insulin level and allow tryptophan to enter your brain more easily, according to nutritionists. A full spoon of honey mixed with chamomile tea before bed can give you a more relaxed sleep.

  1. Whole Grainsbarley
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Whole grains including barley and bulgur etc. that are rich in magnesium. And by consuming too little magnesium, you can enjoy a sound sleep through the night.

  1. Herbal Teas

Herbal tea owns tons of snooze-inducing properties, according to several studies. Chamomile tea, passion fruit tea, lemon balm tea and many other types of herbal tea act like a mild sedative that can help you sleep. Herbal teas also increase the content of glycine which calms your nerves and muscles and improves your sleep quality.

  1. Dark Chocolate

Don’t worry. If you love chocolate, you can eat this day and night. Dark chocolate is also a great source of serotonin that relaxes your mind and body and gives you a better quality sleep.

  1. Turkey Breast

Turkey breast also contains tryptophan that can make people doze off, according to a research. The tryptophan found in turkey gets metabolized into melatonin and serotonin, which are two main hormones responsible for your dozing off.

  1. Lentils

This superfood is also loaded with magnesium that plays a vital role in sleep. It also contains protein and potassium which are potent to help you sleep through the night.

  1. Cheese and Crackers

Cheese and crackers are a great source of protein that offers sleep-promoting tryptophan, while the carbs in crackers also help you fall asleep, according to a research.


  1. Pineapple

Pineapple is also one of the certain fruit that can significantly boost natural content of melatonin. According to a research, levels of melatonin are raised by more than 266% after consuming pineapples.

  1. Peanut Butter

Peanut butter also contains a large content of tryptophan that can help you sleep. Spread some peanut butter on a bread or cracker and consume it, this will offer carbs to help the tryptophan enter the brain more easily.

  1. Pumpkin Seeds

Pumpkin seeds are also loaded with a variety of various essential nutrients, including a sufficient amount of tryptophan. After eating this, you can sleep better.

  1. Popcorn

A cup of plain air-pooped popcorn with a sprinkle of cheese may help speed you on your way to dreamland. The carbs in popcorn are effective to help your brain to absorb the tryptophan more easily while the cheese also contains snooze-promoting tryptophan.

  1. Walnutswalnuts

If you don’t sleep well, start eating walnuts. They are a great source of tryptophan, a sleep-enhancing amino acid which helps in making melatonin and serotonin that regulate your sleep-wake cycle. According to researchers, walnuts are full of melatonin hormone which may help your sleep better.

  1. Jasmine Rice

Jasmine rice is the best food that can help you sleep as it ranks high on the glycemic index. A study in the American Journal of Clinical Nutrition revealed that intake of jasmine rice four hours before bedtime can offer you with a better sleep rather than lower-GI rice. The researchers speculate that high-glycemic-index foods may increase the production of tryptophan.

  1. Sweet Potatoes
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Sweet potatoes are perfect for those who don’t sleep well. According to a study, not only do they offer sleep-inducing complex carbohydrates, but they are also rich in potassium.

  1. Yogurt

Like many others dairy products, yogurt also boasts healthy doses of calcium that can help you in enjoying a restful sleep. A research finds that calcium deficiency can make it difficult to fall asleep.

  1. Chickpeas

According to an article, chickpeas boast vitamin B6, which plays an important role in making melatonin, a sleep-promoting hormone activated in darkness.

  1. Game MeatMeat

Game meat like Elk has almost twice more tryptophan as compared to turkey breast. After eating it, you are more likely to fall asleep, as they also contain carbohydrates which help the tryptophan to reach the brain.

  1. Fortified Cereals

Fortified cereals are good for sleep because they can boast vitamin B6 that helps in making a sleep-promoting hormone- melatonin.

  1. Shrimps and Lobster

Seafood including shrimps and lobsters may offer you an easier sleep because they are a good source of tryptophan.

  1. Kale

A study finds that green leafy veggies, like kale, are rich in calcium that helps your brain in using tryptophan to produce melatonin.

  1. Lettuce

Simmer three to four leaves in a cup of water for few minutes. Remove the heat and add two springs of mint and drink just before you go to bed. It will help you in getting sleep better because this veggie contains lactucarium that tranquilizes your brain for a better sleep.

  1. Pretzels

Foods such as pretzels and corn chips are packed with high glycemic content. After consuming them, you feel a natural spike in your blood sugar and insulin levels that can take you to fall asleep.


  • Conclusion

If you can’t fall asleep or stay asleep, consuming a balanced diet is a quite effective thing to restore your ability to doze off quickly and regularly. Keep your evening intake light (prefer to choose snooze-inducing foods), and eat no later than a half-hour before going to bed. This practice will allow enough time for your body to digest the food and absorb the nutrients before you go to bed.

What do you eat to get a good night sleep before going to bed? Share it with us.    



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