Foods Associated With A Good Night’s Sleep

A healthy, balanced diet is a crucial part of obtaining a good night’s sleep.

Below is a list of foods that have been found to promote high-quality sleep.

1) Fruits — Fruits that contain melatonin, a hormone associated with sleepiness and regulation of the sleep/wake cycle, are seen to increase quality and duration of sleep.

    ● Bananas
    ● Pineapples
    ● Oranges
    ● Tart cherries

Fruits high in antioxidants also promote sleep

    ● Berries (Strawberries, blackberries, raspberries, blueberries)
    ● Prunes
    ● Raisins
    ● Plums

2) Nuts — These two types of nuts contain melatonin

    ● Almonds
    ● Walnuts

3) Dairy Products — Most dairy products contain high levels of tryptophan, which is known to increase serotonin levels, a hormone associated with decreasing insomnia.

    ● Milk
    ● Cheese
    ● Yogurt

4) Fish — Fish that are high in magnesium and Vitamin B6 promote sleep. Magnesium is a mineral that helps transition the body into a calm, relaxed state. It helps lower levels of adrenaline.

    ● Salmon
    ● Halibut
    ● Tuna
    ● Mackerel

5) Vegetables — Many vegetables contain high levels of tryptophan, calcium, and magnesium, which are all helpful in increasing sleep quality and duration.

    ● Spinach
    ● Broccoli
    ● Kale
    ● Collard Greens
    ● Asparagus
    ● Onions

6) Bedtime Tea

    ● Chamomile
    ● Ginger
    ● Peppermint

Establishing and maintaining a diet filled with vitamins and essential nutrients is important in an individual’s quality of sleep.

 
References:
https://www.sleepfoundation.org/sleep-topics/food-and-drink-promote-good-nights-sleep
https://www.alaskasleep.com/blog/foods-for-sleep-list-best-worst-foods-getting-sleep

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