What Food Items Help Sleeping Better?

Better sleep is necessary, but sometimes, we disturb our sleep by eating some not so sleep-friendly foods at night. Your entire body functions like a correlational graph; your daily activities, like thinking, working, and even eating, can affect your sleep-wake cycle.

Here is a list of things that should be considered if you want a good night’s sleep.

  • Your bed and mattresses. A high-quality, reliable mattress with great support like the memory foam can help. For further details about mattresses and sleep related accessories you can check at news weeks.
  • If you are not eating healthy, your food will affect your sleep sooner or later. 
  • Exercise and physical activity.
  • Alcohol and smoking.
  • Stress.

Foods for a good night’s sleep.

You can categorize food as sleep-promoting foods and sleep-depriving foods. In this article, we would only discuss the sleep-friendly foods to make your sleep time a better relaxing period of the day. 

1.      Bananas

Bananas are rich in fiber and potassium. Eating two bananas before going to bed will kill your hunger with the light digestible fibers, not making you feel heavy. Along with the fibers, other nutrients like magnesium, potassium, and tryptophan can also improve your sleep.

The following are some great benefits of eating a banana as a bedtime snack.

  • Bananas can help in fighting insomnia. The potassium content in bananas can induce serotonin production, which will resultantly stimulate the release of the neurotransmitter hormone for sleep that is melatonin.
  • It helps in reducing cramps and muscle stress, possibly because of the potassium content in bananas. 
  • Reduces blood pressure.

2.      Almonds

Almonds are also a rich source of manganese and antioxidants. Unlike the bananas, almonds, and other nuts, are a direct source of melatonin, the sleep increasing hormone.

  • Eat ten almonds before going to bed to cure insomnia because the almonds are a rich magnesium source. 
  • It helps in reducing the level of cortisol.

3.      Chamomile tea

Chamomile tea contains the best antioxidants for sleep. The flavones in the chamomile tea can assist in improving the sleep-wake cycle. The flavones will do the following things.

  • It improves your immune system.
  • Apigenin to induce the brain receptors linked with sleep.
  • It can cure depression.

4.      Kiwi

Kiwi is a soothing fruit. It contains several trace minerals that can help in curing different diseases, including sleep deprivation.

  • Induces the production of serotonin.
  • Reduces inflammation.
  • It contains vitamin C for reducing inflammation and muscle stress.

5.      Turkey

Turkey is a rich source of protein, and like nuts, this protein food can also affect the production of sleep hormone. You can get the following benefits for your sleep with a meal of turkey with rice.

  • Eating turkey can promote the production of serotonin.
  • Protein content can solve muscle pains.

6.      Fatty fish

Winters are just around the corner, with a lot of fish. You can try out the best fatty fish with your favorite meal and get rid of insomnia.

Here is what a fatty fish can do.

  • Vitamin D and antioxidants will increase the production of serotonin.
  • Reduces inflammation to support a better sleep time.


Your eating habits can say a lot about your sleep-wake cycle. Be mindful of what you eat if in case you are suffering from sleep deprivation. You can consult a nutritionist rather than consulting a general physician for a better-balanced sleep-friendly diet.