Far too many people spend much of their night tossing and turning. If you are someone who suffers from too few hours of sleep, then you have undoubtedly tried a myriad of different tactics. Well, one thing that you might have not yet considered is altering your diet. Although many people don’t think about it, the food and drinks that you consume can have a significant impact on your sleeping patterns. So, if you are curious about how you should alter your diet, here’s what you need to know:


Increase Your Consumption of the Right Fruits


Now, when you think of fruits, you are probably focusing on all the vitamins and minerals that they contain. Well, it turns out that fruits are also chockfull of substances that can help you get to sleep as well. So, what are the fruits you should be eating?

Interestingly enough, kiwis are one of the best foods to consume about an hour before bedtime. Not only are they low in calories, they also happen to contain serotonin. Due to this, people who ate the fruit before bedtime found that they were able to fall asleep more quickly. They also discovered that they could sleep for a longer period of time.

Then, there are bananas – these nutritious fruits contain significant amounts of potassium and magnesium. These substances act as natural muscle relaxants, allowing your body to relax so that you can fall asleep easily.

Now, while munching on cherries before bedtime won’t help you fall asleep, drinking tart cherry just might. These fruits contain melatonin which is a hormone that prepares your body for sleep. Consuming a glass twice a day may be enough to help you get the sleep that you need.

ALSO READ: Is Kiwi Skin Edible: To Peel Or Not To Peel?


Choose Your Carbs Carefully


Carbohydrates do have something of a bad reputation, but when it comes to sleep, it could be the key to a more restful night. This is especially true of carbs that have a high glycemic index. These contain a higher dose of tryptophan, a substance that is well-known to cause drowsiness.

White rice, in particular, has shown to increase the rate at which you fall asleep and lets you sleep for longer. However, since white rice doesn’t have too many nutrients or all that much fiber, it is best to consume only a small portion, about an hour before bed.

If you are looking for a healthier option, then oatmeal may be just the bedtime snack that you need. This, too, is a food that has a higher carbohydrate content and thus, can induce sleepiness. On top of this, oats also consist of melatonin which, as mentioned, helps you sleep. The good news is that oats have a higher fiber content so they tend to be healthier than rice.

ALSO READ: Are Oats Good For Your Health?


Discover more foods to improve your sleep below! 



Snack on Nuts Before Bed


As far as plant-based foods go, nuts actually contain some of the highest levels of melatonin. Almonds and walnuts tend to offer the greatest benefits to your sleep patterns, however. You can eat a handful of them sometime before you go to bed.

Almonds aren’t just good sources of melatonin, they also contain adequate amounts of magnesium. This substance works to reduce inflammation and may even reduce the impact of cortisol, the stress hormone. So, sleep is sure to come your way thanks to all these effects combined.

ALSO READ: Health Benefits Of Almond Milk (Recipe Inside)


Drinking the Proper Teas


If you are finding it difficult to doze off, then sipping a soothing cup of tea could help to remedy the situation. Of course, this is dependent on the kind of tea that you are drinking.

Black tea and green tea are two drinks that you should avoid in the evening. They contain low doses of caffeine which could end up acting as a stimulant and making it even more difficult to sleep. So, as a rule of thumb, you should steer clear of all teas that contain caffeine.

Chamomile tea, on the other hand, is certainly a drink that can ease you into slumber. This is because it has the antioxidant apigenin. This substance binds to certain receptors in your brain, promoting sleepiness. Drinking two cups of chamomile tea a day could help you fall asleep faster.

If you are someone who worries about day-to-day issues whenever you lie down in bed, then you could use something quite soothing. Passionfruit flower tea is just the solution for this situation. It helps to calm you down so that you are in a better frame of mind to sleep.

ALSO READ: 15 Genius Things To Do With Used Tea Bags


All the foods mentioned above can greatly improve your chances of getting a good night’s sleep. However, you will need to continue adding them to your diet for at least two weeks before you are able to see the results of your diet change. You should also be aware that each person is different. So, what may work for one person may not be as effective for another. Still, there is a good chance that at least some of these foods will be helpful to you.


About The Author

Joi Bellis is a Psychology graduate and writer who is currently working on a Masters degree and putting her skills to use at The Sleep District.


Thanks for reading. I hope this information was helpful. Until next time!



Amy Goodrich

Amy Goodrich


Crazy cat lady, life and food lover, certified biologist, and holistic health coach.

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