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The Best Foods to Eat for a Better Night’s Sleep

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Foods Sleepy

Regarding finding foods that will make you sleepy, there are a few things to keep in mind. First, aim for foods that are high in carbohydrates and low in protein. Carbohydrates help to promote the release of insulin, which in turn helps tryptophan to cross the blood-brain barrier. Tryptophan is an essential amino acid that is a precursor to serotonin and melatonin – both of which are hormones that promote sleep.

In addition to carbohydrates, look for foods that contain magnesium. Magnesium is a mineral that has been shown to be effective in promoting sleep. Foods rich in magnesium include dark leafy greens, pumpkin seeds, yogurt, bananas, and avocados.

Finally, avoid eating large meals before bedtime as this can lead to indigestion and discomfort that can keep you awake. Instead, opt for lighter fare such as herbal tea or a small bowl of oatmeal with fruit.


There are a few ways to include almonds in your diet in order to promote sleep. You can eat them as a snack, add them to your breakfast cereal or oatmeal, or make almond milk. If you want to get the most benefit from almonds, it is best to eat them raw or roasted.

Warm milk

Drinking a glass of warm milk before bedtime can help you relax and fall asleep more easily. If you don’t like milk or are lactose intolerant, you can also try soy milk or almond milk. Both of these contain small amounts of tryptophan and can be just as effective as regular milk in promoting sleepiness.


Kiwifruit has several properties that make it an ideal food for promoting sleep. For example, kiwifruit contains the amino acid tryptophan, which is known to promote sleep by increasing levels of serotonin in the brain. Additionally, kiwifruit is a good source of magnesium, a mineral that has been shown to improve sleep quality.

If you are looking for a natural way to promote sleep and improve your overall health, consider incorporating kiwifruit into your diet.

Chamomile tea

Chamomile tea is generally considered safe to consume, with few side effects reported. Some people may experience allergic reactions to chamomile, such as skin rashes or difficulty breathing. If you experience any adverse reactions after drinking chamomile tea, discontinue use and consult a healthcare professional immediately.


If you want to try incorporating walnuts into your diet for better sleep, there are plenty of ways to do so. You can add them to your breakfast cereal or oatmeal, sprinkle them on top of a salad, or bake them into cookies or muffins. You can even make your own “sleepy time tea” by steeping crushed walnuts in hot water for 10 minutes. Just be sure not to go overboard – eating too many walnuts can actually have the opposite effect and keep you awake!

Tart cherries

There is some evidence that tart cherry juice can help you sleep better. One study found that people who drank 8 ounces of tart cherry juice twice a day for 7 days slept an average of 38 minutes longer per night than those who didn’t drink the juice . However, it’s not clear how much of the effect was due to the cherry juice and how much was due to other factors such as placebo effects or changes in diet and exercise habits .

If you’re interested in trying tart cherry juice for better sleep, look for a product that contains 100% pure unsweetened cherry juice with no added sugar or artificial ingredients. You can find this type of product online or at some health food stores.

Fatty fish

Fatty fish are some of the best foods to eat if you’re looking for something that will make you sleepy. Salmon, tuna, and mackerel are all high in omega-3 fatty acids, which have been shown to promote sleepiness and help with insomnia. In addition, these fish are also a good source of protein, which can help you feel fuller and more satisfied after a meal. If you’re not a fan of fish, try eating other sources of omega-3 fatty acids like flaxseed or chia seeds.

Barley grass powder

While there is no scientific evidence to support these claims, some people believe that barley grass powder can help you sleep better. This is because it contains magnesium, which is known to promote relaxation. Additionally, the chlorophyll in barley grass may help reduce anxiety levels.

If you’re interested in trying barley grass powder as a natural sleep aid, it’s important to consult with your healthcare provider first. This is especially true if you’re taking any medications or have any underlying health conditions.