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Wake Up Feeling Fresh! 12 Foods That Help You Sleep

By Holly / April 28, 2017

People who have difficulty sleeping usually try a variety of methods to help them sleep better such as medication, exercise and going to bed earlier.  But have you tried getting to sleep by eating the right food?  Here are the best healthy foods to that can help you fall asleep more quickly and sleep better.

12 Foods To Help You Sleep

1. Bananas

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One mineral vital for preparing your body for better sleep is potassium and there’s no fruit better than bananas for getting the most potassium content.  Bananas are also rich in magnesium and tryptophan.

2. Oatmeal

Though it’s a popular healthy breakfast option, oatmeal also contains melatonin, which puts your body at ease, making it easier for you to sleep.  Try oatmeal as a midnight snack or substitute with an oatmeal cookie.

3. Dairy products

It’s not only milk that can help you fall asleep faster.  Any dairy product such as cheese or yogurt can also do the trick thanks to its tryptophan content.

4. Cherries

Another source of melatonin is cherries and it may aid in making your sleep cycles more regular.   You can eat the cherries whole or drink cherry juice, with tart cherries especially, being the most effective.

5. Honey


A little sweetness found naturally in honey will facilitate the smooth delivery of tryptophan into the brain.  Mix a tablespoon of honey into a cup of warm milk or relaxing tea.

6. Green leafy vegetables

Among the known superfoods are green leafy vegetables and they also have the mineral calcium which is also used in the creation of hormones for sleep.   Some favorites to try are kale and spinach.

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7. Nuts

Aside from being low in calories, nuts and seeds are great snacks before going to bed because of their tryptophan and magnesium levels.  Try pumpkin seeds, sunflower seeds and walnuts, in particular.

8. Chickpeas

Chickpeas, used to make hummus, are a good source of tryptophan as well as vitamin B6.  This vitamin aids the body in creating serotonin, which helps the body relax.

9. Eggs

For a protein-rich snack, have a hard-boiled egg or poached egg before napping.  They can aid in sleeping because they also contain tryptophan, plus the protein will help regulate your blood sugar levels.

10. Whole grain bread

Turn to whole grains instead of white bread when snacking before sleeping.  Whole grains like whole wheat and barley help the body make more insulin, and this in turn, aids in the delivery of tryptophan.

11. Poultry

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From chicken to turkey, any poultry contains a good amount of tryptophan for better sleep.  They’re relatively low in fat, too so you won’t be too worried about gaining weight from these snacks.

12. Chamomile Tea

Though it’s technically not food, herbal tea, those without caffeine, such as chamomile, has been proven to calm the senses and the body.  Other types of tea to try are lavender and peppermint.

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About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!