Food and Drink that Helps to Get a Good Night’s Sleep

We often come along articles that caution us to not have certain foods and drinks later in the day to help prevent us from ruining our sleep quality. Similarly, there are several drinks and food items that can positively affect our sleep quality such as those rich in melatonin, vitamins and other minerals. We have therefore compiled a list of some of the most important foods and drinks that help you achieve a good night’s sleep.

#1 Bananas

Bananas are one of the most nutritious food items available in nature. These easy to consume fruits are packed with some of the most essential components that can help you get a good quality sleep such as potassium, manganese, vitamin B6 and tryptophan. Tryptophan amino acids are very important for the body to regulate the level of serotonin and melatonin required by the body to sleep well. Bananas help you sleep well by not only helping relax the body muscles but also reducing stress and anxiety.

#2 Kiwifruits

Kiwis are highly nutritious fruits that are densely packed in components that help you sleep well such as potassium, carotenoids and serotonin- a neurotransmitter that helps regulate your mood, happiness and sleep. Kiwis have high fiber, low calories and a cysteine protease enzyme called actinidain, which makes the fruit one of the most effective food items that help you shed weight quickly.

#3 Nuts

Nuts like almonds and walnuts when taken at moderate amounts before bedtime can work wondrously for your sleep quality. These light food items are considered as a good natural remedy against insomnia which is a leading sleep disorder.  The rich melatonin and magnesium content in almonds make them one of the best pre-bedtime snacks. Walnuts are also crucial for a good night’s sleep as they are beneficial for controlling the cortisol levels in the body. Increased cortisol levels mean increased chances of stress and inability to fall asleep.

#5 Warm Milk

A glass of warm milk before sleeping can arguably be called the best pre-bedtime drink. Milk is not only rich in the amino acid tryptophan but also contains high amount of calcium that helps the former in the production of melatonin. Milk is also an amazing medium to have other sleep-inducing food items together with. You can have a solution such as almond milk; turmeric milk or banana shake to enhance your overall sleeping experience.

#4 Oats

This whole-grain food is rich in carbohydrates, melatonin, minerals, fibers and antioxidants. All of this make an oatmeal the best food item to start and end your day with. This cereal grain when consumed along with milk can have a positive impact on your sleep due to the added tryptophan in the latter.

#6 Herbal Teas

Herbs can be made into tea, taken as supplements, or simply added in other food items to make your meals healthier. Regularly drinking teas made of herbs like chamomile, peppermint, valerian root, lavender and lemon balm among others can improve your overall health and help you sleep better. Certain studies in the past have shown how participants who were made to consume teas made of herbs like chamomile or ashwagandha, had increased sleep efficiency and better REM sleep.

#7 Coconut Water

Coconut water is called by many as a wonder drink due to its wide range of benefits that affect different parts of the body such as the stomach, the skin, hair, the heart, the brain, etc. Coconut water is a storehouse of minerals like magnesium and potassium which can help prevent sleep disorders like insomnia and restless-leg syndrome. It is also rich in B vitamins which help regulate the tryptophan levels in the body.

#8 Cherry Juice

Cherry juice is known as a proven sleep aid for insomniacs and other people struggling to sleep well. The rich melatonin content of cherries and high amount of tryptophan amino acids and anthocyanins, means increased sleep quantity and quality. Juice made of tart cherries can particularly prove more beneficial because of higher melatonin content. Adding cherries into other food items like oatmeal or pies can also help furnish your body with the necessary nutrients.

Some Precautions:

We can’t help but mention certain precautions related to food and drinks taken before bedtime as they can have a great effect on your sleep quality and quantity.

  • Do not take products containing caffeine, alcohol or nicotine close to bedtime as this may stimulate your mind and body and make it hard to fall asleep.
  • Refrain from taking your meals on bed as this may not only slow your metabolism but also dirty the beddings and mattress. An article about encasements by Richard introduces us to the best mattress encasements that can prevent against any such exterior threat to the mattress.
  • Avoid taking heavy meals or foods rich in spices before bedtime as this may lead to indigestions and subsequent inability to fall asleep.


Increasing the intake of food items that can help you sleep better is a trusted way of improving overall sleep quality and combating sleep disorders. We hope that by including the above-mentioned foods and drinks in your diet you will also improve your regular health along with your sleep health.

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