Foods to Eat Before Sleep

Best Foods to Eat Before Sleep


There are indeed many surprising health benefits of sleep. It prevents grave health problems like high blood pressure, cholesterol, stroke, depression, and cancer, etc.

while making you feel energetic and active to get through the day. However, certain factors like a hectic schedule, fast lifestyle and work pressure, etc. may lead to disturbed or lack of sleep.

Lack of sleep is one of the common issues faced by our society, to which all of us are equal contributors.

It’s understandable that busy lifestyles and other commitments hamper our sleep or irregular our sleeping pattern but to an extent, we all are pooling in it, by giving it a direction to happen.

If you are not able to sleep well or properly then it’s time that you should start inculcating some simple practices in your life such as yoga, meditation or probably eat foods that will help you sleep better.

To ease this for you and eradicate the issue of lack of sleep, we will introduce you to some best foods which you can eat before sleep so that you can sleep better and peacefully.


Kiwi is enriched with vitamin C and E, folate, antioxidants, carotenoids, and a hormone called serotonin which helps in helping you sleep better at night. The low levels of this hormone may lead to insomnia.

Besides, the presence of folate also helps in treating insomnia, of which folate deficiency could be a reason. According to one of the studies, it was found that those who consumed two kiwis before going to sleep every day for 4 weeks, experienced 23% faster sleep as compared to those who did not consume kiwi.

Kiwi - Eat Before Sleep
Kiwi – Eat Before Sleep


Banana is yet another fruit that helps you sleep well. It is equipped with magnesium and potassium which offer muscle relaxation so that you fall asleep easily. According to one study, it was observed that magnesium improved sleep quality in adults with insomnia.

Besides, bananas also contain tryptophan which regular and stimulate sleep hormones called melatonin and serotonin.

Eat Banana Before Sleep
Eat Banana Before Sleep


Tryptophan is an amino acid found in most meat varieties, it is known to have sleep-inducing qualities. According to one study on insomnia, it was observed that a couple of ounces, like 3 ounces of lean turkey meat can help in increasing hours of sleep.

It is recommended to combine lean turkey meat with brown rice which also helps in inducing sleep due to the presence of vitamins like vitamin B3 and B6 including magnesium.

Eat Turkey Before Sleep
Eat Turkey Before Sleep

Chicken Soup

Chicken soup is counted as a comforting food that helps you relax and calm. Besides, it makes an ideal bedtime snack that offers calming and soothing effects on the body. Chicken soup is extremely easy to prepare and it gets digested easily so that you stay away from digestive issues.

However, it’s important to keep a track of salt added to the soup as too much salt may keep you awake till late.

Chicken Soup Before Sleep
Chicken Soup Before Sleep

Fatty Fish

There are so many delicious ways to fall asleep fast and fatty fish is one of them! These fatty fish like salmon and herring are fused with vitamin D, omega 3 fatty acids, and many other vital nutrients that help in the production of a hormone called serotonin that regulates sleep.

Based on one study, it was concluded that those who ate fatty fish for dinner three times a week for six months could sleep ten times faster than those who did not have.

Eat fatty Fish Before Sleep
Eat fatty Fish Before Sleep


Our body undergoes many muscle breaking and sweating tasks each day. But cherries act as a brilliant solution to this. According to a study, it was found that drinking a glass of cherry juice regularly helps in sleeping better and longer after a long and tiring day.

This happens because cherries contain an optimum amount of sleep producing hormones called melatonin which makes it a perfect remedy to fall asleep. So, think no more and relish a glass of fresh cherry delight, every night!

Eat Cherry Before Sleep
Eat Cherry Before Sleep


We all know cereals are preferred as a breakfast option but what if we tell you that it helps you sleep better at night? Cereals when clubbed with skimmed milk work greatly to induce sleep! Skimmed milk contains an amino acid, tryptophan which helps in secretion of sleep-inducing hormones so that you sleep well.

Besides, as per one of the researches, it was found that eating rice cereals a few hours before bedtime helps in falling asleep faster, this happens because of the presence of high glycemic carbs in such cereals which spikes the amount of tryptophan in the blood which further functions with amino acids in milk to act as a sedative to notify the brain that it’s time to sleep.

Eat Cereal Before Sleep
Eat Cereal Before Sleep


Almonds are beyond being tasty, crunchy, and healthy. They work great to induce sleep by relaxing the muscles in the body due to the presence of magnesium in them. Almonds are also rich in calcium which functions to convert tryptophan into melatonin, a sleep-inducing hormone. Therefore, due to being dense in both calcium and magnesium, almonds help you sleep better and sound.

Eat Almonds Before Sleep
Eat Almonds Before Sleep


Spinach, a green leafy vegetable is extremely versatile when it comes to health benefits. You name a problem and spinach would be a mention in helping prevent that problem.

Spinach helps treat sleep problems due to being rich in nutrients needed to induce sleep. It offers an excellent source of folate, tryptophan, vitamin B6, vitamin C, magnesium and so on which help in the synthesis of melatonin and serotonin to make you sleep faster.

Additionally, it also contains glutamine amino acid which activates the body to flush out cellular toxins that cause sleeplessness.

Eat Spinach Before Sleep
Eat Spinach Before Sleep

Passionflower Tea

Good news for tea lovers who can’t sleep properly. Herbal varieties of teas provide sedative effects due to the presence of flavonoids, flavones and resins in them. Passionflower tea is one such herbal remedy to induce sleep as it has flavone chrysin in it which provides anti-anxiety benefits so that you can sleep calmly and in peace.

According to one study, it was noted that those who regularly had a cup of passionflower tea before sleeping, slept better and for quality time as compared to the non-tea drinkers.

Passionflower Tea Before Sleep
Passionflower Tea Before Sleep

White Rice

Although white rice is misunderstood and avoided by many it houses some incredible health benefits. White rice contains decent amounts of vitamins and minerals such as folate and manganese etc.

And at the same time, it also has a high glycemic index which helps in improving sleep quality if eaten a few hours before bedtime. According to one of the studies, it was concluded that those who ate higher intake of white rice, slept better and longer as compared to those who did not consume white rice a couple of hours before their bedtime.

White Rice Before Sleep
White Rice Before Sleep

Sleeping is certainly important to keep yourself healthy, relaxing, happy, and going. Lack of sleep not only causes many health issues but also plays with your mind and mood.

Well, if you witness any problem in sleeping then it’s always a good idea to take a few steps to make it right. Through this article, we have covered some foods which will help you relax and sleep better at night.

However, it is equally essential to opt for exercises, activities, and meditation techniques which will help you in sleeping tight at night!

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