Diets that can help you sleep


Sleep plays a vital role in maintaining the functions of the body. If you are feeling peckish or thirsty late in the evening, it’s best to consume certain foods and drinks. Not everything you eat and drink will necessarily keep you up at night. Certain foods and drinks could aid you to get to sleep. Below are some of the go-to foods and drinks to consume before bed if you are interested in improving your sleep quality.


Nuts contain chemicals that can help you in getting to sleep. Almonds are one of the best options in this regard. They are enriched with the hormone melatonin, while it is also equipped with a lot of magnesium and calcium (which also helps in improving sleep quality). Other nuts like walnuts, pistachios, and cashews also contain high doses of sleep-inducing minerals.


If you wish to eat something sweet in the evening, many fruits could be more than handy in this regard. Cherries are a good option as they are enriched with high levels of melatonin, tryptophan, and potassium. Kiwis also contain moderate amounts of sleep-inducing compounds including melatonin, anthocyanins, potassium, magnesium, and calcium. Bananas, pineapple, and berries are some of the fruits that can help you in this regard.


Eating specific meats before going to bed may leave you with a heavy stomach and acid reflux. This will induce some bowel movements and you are not going to enjoy them. However, there is one meat that has a reputation for inducing the opposite effects. Turkey is equipped with a high concentration of a chemical called tryptophan which can act a bit like a mild tranquilizer. You will typically find yourself getting sleepy after a roast turkey dinner. The tryptophan mentioned above is responsible for that.

Oily Fish

Oily fish contains high concentrations of omega-3 and vitamin D. Both chemicals are of immense help if one wishes to improve his/her sleep quality. It functions by reducing stress and helping you to fall asleep more quickly. A few examples of such fish that are rich in omega 3 include salmon, herring, mackerel, and sardines.

Herbal Teas

While regular tea contains lots of caffeine, many herbal teas do not. Many herbal teas are equipped with ingredients that are powerful sleep supplements. Lavender tea, chamomile tea, valerian root tea, and lemon balm tea are examples of sleep-inducing tea. If one wishes to rest peacefully he/she must include tea in their diet.


A glass of milk could also contribute to improving your sleep quality at night. Like turkey meat, milk is enriched in tryptophan. It also contains high doses of calcium and magnesium, which can also help improve sleep quality.


A foolproof way to assist you in getting a good night’s sleep is to consume sleep supplements before going to bed. These are available in the form of pills, capsules, powders, and oils. Some of the most used sleep supplements include melatonin pills, magnesium tablets, lavender oil, and CBD oil. You can purchase them easily as they are available at all pharmacies. You can also order them online.


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