20 Foods to Help You Sleep Better

Having trouble sleeping? The foods you eat can naturally increase relaxation, boost melatonin levels, and assist in getting more restful, rejuvenating sleep. From magnesium-laden almonds to melatonin-rich cherries, these 20 sleep-promoting foods can turn your evening routine around and make you a healthier, happier person.

1. Almonds

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Almonds are full of magnesium, a mineral that is well-documented to induce relaxation in muscles and enhance the quality of sleep. Almonds also have melatonin, the sleep-regulating hormone. A handful at bedtime can soothe your nervous system and set you up for deep sleep.

2. Walnuts

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These crunchy nuts contain tryptophan, an amino acid that assists your body in making serotonin and melatonin. Walnuts also have a small amount of melatonin naturally, so eating a few before bedtime might put you to sleep quicker.

3. Bananas

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Bananas are rich in potassium and magnesium, both of which are muscle relaxants and stress reducers. They also have tryptophan, which is used in the production of serotonin for a relaxed, sleepy feeling. Eating a banana one hour before sleeping can be magical for relaxation.

4. Cherries

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Cherries, particularly tart cherries, are among the richest natural sources of melatonin. Consuming tart cherry juice or fresh cherries in the evening can induce sleep more quickly. Research indicates that they can also enhance sleep duration and quality.

5. Oatmeal

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While more commonly linked with breakfast, oatmeal is also a wonderful evening snack. Complex carbohydrates within promote increased serotonin, causing one to feel relaxed. Furthermore, oats already have melatonin, and they make excellent bedtime snacks.

6. Kiwi

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Kiwis are filled with serotonin and antioxidants that are responsible for managing sleep patterns. Research indicates that consuming two kiwis at bedtime can substantially enhance the duration and quality of sleep. Their richness in vitamin C also ensures the reduction of inflammation, which is a major factor in providing restful sleep.

7. Turkey

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Turkey is renowned for inducing sleepiness due to its high tryptophan content. The amino acid increases the levels of melatonin and serotonin, making you feel relaxed. Taking a small turkey sandwich or slices of turkey prior to sleeping can make you fall asleep quicker.

8. Warm Milk

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The traditional bedtime beverage, warm milk has tryptophan and calcium in it, both of which help in the production of melatonin. The heat also has a calming effect, preparing your body for sleep. A spoonful of honey added to it can make it even more potent.

9. Chamomile Tea

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Chamomile tea is famous for its soothing effect, due to an antioxidant called apigenin. Apigenin attaches to some brain receptors, calming the nerves and inducing sleep. A cup of warm tea before sleep can relax you and guide you into a peaceful night.

10. Honey

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Honey has natural sugars that subtly increase insulin levels, allowing tryptophan to enter the brain more effectively. This causes the production of serotonin and melatonin to rise, both of which are crucial for sleep. Adding a teaspoon of honey to tea or warm milk will get the job done.

11. Dark Chocolate

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Dark chocolate has serotonin-boosting ingredients that calm the mind. But select those with less caffeine to prevent sleep interference. A small piece of dark chocolate can curb cravings and induce a relaxed mood before sleep.

12. Sweet Potatoes

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Sweet potatoes are a good source of complex carbohydrates and potassium, both of which promote muscle relaxation. The natural sugars stabilize blood sugar levels, avoiding night-time awakenings. A small portion eaten at dinner can lead to improved sleep.

13. Yogurt

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Yogurt is calcium-rich, helping the brain metabolize tryptophan in order to produce melatonin. It also includes probiotics, which aid gut health, of which sleep is an integral factor. A pre-bedtime snack of a small bowl can help ensure a more peaceful night’s sleep.

14. Pumpkin Seeds

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These small seeds have a punch of tryptophan, magnesium, and zinc, all of which aid in relaxation and the production of melatonin. They also have omega-3 fatty acids, which reduce inflammation and enhance overall quality of sleep. A handful before sleep can be an excellent natural sleeping aid.

15. Cottage Cheese

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Cottage cheese is rich in casein protein, which assists in maintaining overnight muscle repair. It also includes tryptophan, supporting serotonin and melatonin production. Combine it with honey or fruit for a balanced night snack.

16. White Rice

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White rice is high on the glycemic index, thus it facilitates the release of insulin that enhances tryptophan levels in the brain. Research indicates that consuming rice a few hours before sleeping can enhance the onset of sleep. A little rice during dinner can cause improved sleep.

17. Eggs

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Eggs are an excellent source of tryptophan and protein, which can help stabilize blood sugars throughout the night. They also contain vitamin D, which has an effect on sleep. Scrambled, boiled, or as part of an omelet, eggs can be an excellent dinner.

18. Spinach

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Spinach is full of magnesium that soothes the nerves and muscles. It has calcium, necessary for the creation of melatonin. Having spinach in your meal or smoothie can help facilitate good sleep.

19. Hummus

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Made from chickpeas, hummus is packed with tryptophan and complex carbohydrates that aid serotonin synthesis. It’s also rich in plant-based protein, making you feel full till dawn. A small portion accompanied by whole-grain crackers can be an ideal bedtime snack.

20. Avocado

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Avocados are full of healthy fats and magnesium, both of which promote relaxed muscles and de-stress. They also include B vitamins that aid in neurotransmitter function to ensure quality sleep. A bit of avocado toast at night may be the answer to improved rest.

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