sleep, insomnia, diet and sleep, foods for better sleep

Having trouble sleeping? You may need to have a look at your diet. Healthy, varied diet is important for good quality of sleep and there are foods that can help you fall asleep faster and stay asleep longer.

RELATED: Tips To Get A Good Nights Sleep


Almonds and walnuts both contain tryptophan, an amino acid which helps with the production of melatonin and serotonin (hormones responsible for regulating your sleep cycle).


Cherries, especially tart cherries or sour cherries, are a natural source of melatonin and also a good source of Vitamin C and potassium, which are nutrients promoting healthy sleep. A research from the Louisiana State University found that drinking tart cherry juice twice a day can help insomnia sufferers increase sleep time by close to 90 minutes a day.


Carbohydrates make the tryptophan available to the brain, that’s why a light carbohydrate snack before bed can make you sleepy. Try some oatmeal, an oat cookie, a bowl of cereal or whole-grain crackers.

Green leafy vegetables

Veggies like kale, broccoli and spinach are a rich source of calcium, another essential nutrient for good sleep, so don’t forget to add some salad to your dinner!

Herbal tea

We all need time to wind down and a cup of herbal tea can be an enjoyable part of your bedtime ritual. Chamomile, passionflower and lemon balm are well known for their relaxing qualities.

When it comes to changing your diet to improve your sleep, also consider avoiding caffeine later in the day and large meals too close to bedtime. Avoid fatty processed foods at night, too, they put high demands on your digestive system and contribute to a restless night.  Alcohol, contrary to the common believe is not a great sleep helper either. A drink or two may make you feel sleepy, but a few hours later it will cause wakefulness and discomfort.

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