Foods that Help You Sleep Better

In today’s hectic world, a good night’s sleep is very important to restore our bodies and minds from the daily fatigue we encounter due to to a fast lifestyle. Sleep deprivation may result in chronic diseases over a period of time and using prescription medicines can become an addiction in addition to the side effects induced due to consumption. Therefore it best to turn to natural sleeping aids to gets some shut eye as food is the source of life essential to maintain your health and hormonal balance.

Adding these natural food sources to your daily diet can regulate your sleeping pattering by boosting melatonin levels. However it is important you consume these items 3-4 hours before bed time for effectiveness as it takes time for food to get processed in the digestive system.


Walnuts are a good source of tryptophan an essential amino acid needed for general body growth and development and creating serotonin in the body which is responsible for inducing healthy sleep and a stable mood and melatonin which controls your sleep cycle. Melatonin also reduces stress and is an antioxidant thus slowing down the ageing process, it decreases cholesterol and generally makes you feel better.


Almonds are rich in magnesium which is well know for its ability to relieve insomnia by helping your muscles relax and induce a calm sleepy feeling to unwind after a long day. Studies also indicate that magnesium decreases cortisol the stress hormone that can keep you awake at night. 


Yogurt contains calcium which helps the brain relax, slow down and. Calcium is also required for the brain to convert tryptophan into melatonin.


A lettuce salad at dinner will help you sleep better as it contains lactucarium also known as lettuce opium because of its sedative properties. 


Rice (in particular Jasmine rice) has a high glycemic index (GI) induces a quicker sleep onset. High GI basically determines how quickly a carbohydrate food is absorbed by the body. Dietary carbohydrate induces sleep as it increases the level of tryptophan. As per studies, for visible effect a high GI means must be taken 4 hours before bed time.

Chamomile Tea

A cup of chamomile tea will help you sleep better as it increases the level of glycine which relaxes nerves and muscles, reduced the spinning thought in the head and acts like a mild sedative. 


Consuming honey before bed induces good sleep as the natural sugar slightly increases the blood sugar level which prompts a controlled release of insulin from the liver which in turn drives the tryptophan into the brain.


Bananas are rich in potassium which act as a muscle relaxant and prepare the body for sleep. In addition bananas are carbs which can help you sleep better and they are also a good source of tryptophan and Vitamin B6 essential for serotonin and melatonin synthesis.


Chickpeas have content of vitamin B6 which is important in regulating sleep patterns as it helps to create serotonin through the conversion of tryptophan.


  1. This is my first visit here and I am really impressed by reading the information content you provided. It is very unique and useful. I really appreciate the time and effort you spend to share this with us! I do hope to read more updates from you. It is my pleasure to read this.

  2. Hey,

    Thanks for Sharing your nice and informative words. In above article foods you have shared are really fabulous and helps to improve sleep to keep body healthy and stress free. Informative stuff....Keep it up...... I would also like to share some healthy stuff with your fabulous readers. Please also check......Superfoods to boost your mood

    Thomson John


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