Sleep Better with These 10 Foods

· February 17, 2016

Sleeping well is important because it is key to staying healthy both physically and emotionally. If you sleep better, it helps you feel renewed and is also key to your body being able to perform different functions.

However, many people are unable to get a good night’s sleep and tend to have problems when falling asleep. This is very common in today’s world because the many everyday problems and use of technology have altered sleep in different ways.

In order to get good quality sleep, it is very important to organize your sleep schedule and have a good place to do so. Experts recommend removing any kind of technological device that can alter any kind of sleep from your room and also a healthy diet, avoiding irritating foods before going to bed.

Many studies have found that a good diet is key to being able to get good sleep and preventing problems like insomnia. These same studies have found that some foods can help you sleep better because they have properties that act on your nervous system and stimulate the release of chemical substances like melatonin and serotonin, which are related to relaxation and a better quality of sleep.

Do you know what foods to eat to sleep better?


Although oats are often recommended for breakfast, you can also eat them at other times of the day, including late at night. This food is very healthy for the cardiovascular system and can be beneficial for diabetics. Eating it two to three hours before going to sleep could help relax your body for a better sleep because it stimulates melatonin production.


benefits of almond milk

A handful of almonds could help you sleep peacefully without interruptions. This is because almonds contain tryptophan and magnesium, two substances that are capable of inducing sleep.


Adding honey to milk or tea can be very useful in getting better sleep. Honey contains glucose, which tells the brain that it should reduce the function of orexin, a substance that is directly related to sleeplessness.

Whole Grain Bread

Whole grain bread has vitamins B1 and B6 from the whole grains. Combine it with honey so that it helps the tryptophan travel towards the brain, where it will turn into serotonin and improve your quality of sleep.



One of the best ways to get sleep and avoid interruptions in the middle of the night is through the consumption of melatonin. Cherries, just like oats and walnuts, are a natural source of melatonin and can help improve your sleep habits.

Herbal Tea

Drinking herbal tea can be one of the best options to get sleep and rest peacefully. Different kinds of tea like chamomile, melissa, lavender, passionflower, lime blossom, or lemon, among others, have relaxing and sedative properties that help the body rest better and get to sleep.

Dark Chocolate

You can eat dark chocolate during the day as well as at night. This delicious food that you like so much can help improve your sleep habits because it stimulates the production of serotonin, the hormone that relaxes the body and mind.



Bananas act as a sleeping pill. This superfood, besides being rich in nutrients, stimulates melatonin and serotonin to improve your sleep quality. A banana before going to bed gives the body a good dose of magnesium and potassium, which act as muscle and nervous system relaxers; they are key for a restorative sleep.

Warm Milk

You surely have had a good cup of warm milk before going to bed at some point in your life. It is very delicious and also helps you get better sleep thanks to its content of tryptophan, which is an essential amino acid in the production of melatonin and serotonin, neurotransmitters that participate in the sleep cycle.


Chicken is another food with contents of the amino acid, tryptophan. To boost its effects, we recommend eating it along with a serving of whole grain bread during the afternoon.