Top 10 foods that help you sleep better

Sleep is important as the body uses the break to repair body tissue and grow. In this post we will tell you about foods that help you sleep better. Inadequate sleep can lead to a host of diseases including heart diseases. We can get better sleep by changing our food plan.

We get energy from the food we eat but did you know that the food can alter our moods? The substances found in food can alter the perception and our emotions and a few can alter the rate of metabolism. This means they can put us to sleep or keep us awake. Here we see those food items that put us to sleep well.

Top 10 foods that help you sleep better

Top 10 foods that help you sleep better

1. Cherries to cure insomnia

You can consume cherries as they are or take a glass of cherry juice. It is the best thing you can have before retiring to bed. Chill a bottle of cherry juice and drink it an hour or so before you go to sleep. Other than this, the sleep cycle in the body gets augmented by the elevation of the melatonin.

So, you will get sleepy soon. The sleep efficiency and duration increases due to the increased melatonin levels. This is the sleep hormone present in the body. By consuming cherries or cherry juice, we increase the amount of the sleep hormone. Eat this top superfood to sleep better. 

Also Read: Tips to control sleep disorder

2. Walnuts to help you sleep

Walnuts are another rich source of melatonin. This superfood is good for the heart and the brain. If you eat 100 grams of walnuts, you get 158 mg of magnesium. Magnesium helps you get good sleep and relaxes the muscles.

Almonds are also a good source of this mineral. It helps control your sugar levels also. Keep a handful of walnuts by the bedside and you can pop them as you climb into bed. This will put you in a deep sleep in a short while. This is one of the best foods that help you sleep better.

Also Read: Best yoga poses for insomnia and sleep disorder

3. Tomato to sleep better

Looking at a tomato, one would not guess at the richness of the nutrients inside it. One of these nutrients is lycopene that helps us get a higher quality of sleep. Lycopene is an antioxidant that helps preserve bone and heart health.

Because of this, tomato becomes a superfood that helps you sleep better. Tomatoes have manganese, Vitamin K, biotin, Vitamin C, and potassium. Potassium works along with magnesium in tandem to remove leg cramps. This helps people fall asleep fast. 

4. Carrots to improve sleep

Carrots have loads of nutrients that enhance our health.  And, it has the right ingredients to give us good sleep. The nutrient alpha-carotene is exactly what the doctor ordered for getting a good night’s rest. If you have food that is low in this nutrient, then you will have trouble falling asleep.

Next to the pumpkin, carrots have the most potent amount of alpha-carotene needed for our healthy and deep sleep. All forms of carrot – baby carrot, canned carrot, carrot juice, frozen, or regular carrots have the potency to give us good sleep. 

Also Read: Home remedies for insomnia

5. Pumpkin Seeds to treat insomnia

You can have pumpkin seeds as a snack when you watch the movie and get the benefit of a good rest at night. This superfood for sleep has 600 mg of tryptophan for every 100 grams of seed. You also get a good amount of zinc.

Both of these help make serotonin that goes on to become melatonin, the sleep hormone. Apart from this, you also get magnesium, manganese, Vitamin E, other than iron and protein. You get the best results when you eat the pumpkin seeds roasted along with the shell and kernel. 

6. Greek Yogurt

Greek Yogurt is much thicker than ordinary yogurt because they strain the whey off. This means you have more proteins in the Greek Yogurt than in the ordinary one. The other nutrients in this superfood for sleep are Vitamin B12, calcium, protein, and Vitamin D if you use fortified variety.

You can have the yogurt as a bedtime snack. Add more variety to it by adding nuts, fruits, cocoa, or seeds. The nutrients in the yogurt help you sleep well. 

7. Mushrooms to help me sleep at night

Many people like mushrooms for its flavor and taste, but they are also one of the best superfoods for getting better sleep. You get good sleep from mushrooms because of the high content of potassium, selenium, and Vitamin D. You also have good amounts of Vitamin B2 and Vitamin B3.

If you take only one half-cup of mushrooms, you get one-third of the amount of selenium you need per day. The mushroom helps control inflammation. Also, it boosts the cardiovascular and immune systems. 

8. Grapefruit

Since the olden days, people have had the grapefruit before going to sleep. The reason for this is that it contains lycopene. This antioxidant improves the sleep quality. It makes a satisfying snack when you are hitting the bed and quells the rumblings in the stomach. It has plenty of Vitamin C like the other citrus fruits. Vitamin C helps to improve the working of L-carnitine that metabolizes fats. 

9. Dates fruits for sleep

Dried fruits like dates and raisins help reduce cravings and improve your digestion. They also give you good sleep because it fires up the metabolism. The dates have a stabilizing effect on the sugar so you do not get any cravings. It helps your body produce the melatonin that regulates your sleep cycle. Eating reduces stress and so the quality of your sleep improves. This is one of the effective foods that help you sleep better.

10. Virgin coconut oil

Coconut oil has healing properties. This is due to the lauric acid in the coconut. This superfood or improving sleep gives you restful sleep as opposed to the action of the other cooking oils and butter. You can also use coconut powder or coconut milk.


There are some obvious things to avoid if you want a good sleep. One is alcohol because it prevents you from falling into a deep sleep. Another is cheese because of the tyramine content, an amino acid that makes the brain alert.

And, of course, you know coffee keeps you awake because of the caffeine content. So, if you aim to sleep deep and fast, avoid these food items and use foods that help you sleep better.

Sleeping early helps you to wake up early. This keeps you fresh all day long.


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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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