15 Food Items That Will Help You Sleep Better

If there is anything that mankind together wishes for today, it is a peaceful sleep. Every person leads a stressful and hectic lifestyle today. There are so many activities that we indulge in, that we never tend to get enough sleep. So here are some readily available food items that will surely help you sleep better.


1. Walnuts

Walnuts are an excellent source of the sleep-enhancing amino acid- tryptophan. This acid makes serotonin and melatonin which are the body clock hormones which set your sleep cycle. Additionally, researchers from the University of Texas found that walnuts have their source of melatonin, which will help you sleep better and faster.

2. Almonds

Almonds are rich in magnesium which is a mineral required for building bones and quality sleep. The research found that a person who has a low level of magnesium on their body, they will find it hard to have a good quality of long sleep. So make sure you eat almonds and magnesium-rich food that will help you sleep better.

3. Cheese and crackers

As part of the tradition, it is said the drinking warm milk before going to bed will help you sleep faster. However, the truth is that any dairy product can help you become a deep sleeper. This is because of the calcium present in these products. Calcium is found in high quantities in cheese, milk, yogurt, etc.

4. Lettuce

Lettuce contains lactucarium, which is known for its sedative properties. So consider eating a salad with lettuce along with dinner. You can also consume lettuce by simmering the leaves in one cup of water for about 15 minutes, add a sprig of mint and sip on it before hitting the bed. An easy way to sleep better.

5. Pretzels

Pretzels, corn chips, and similar foods are high in glycemic index. When you consume such food, you will experience a natural rise in blood sugar and insulin levels, reducing the time you take to fall asleep. However, make sure you do not consume too much of such food because it may cause an imbalance in your body’s insulin levels.

6. Tuna

Fishes like Tuna, Salmon, and Halibut are rich in vitamin B6, which is responsible for making melatonin and serotonin in your body. These will help you sleep better quickly! If you are vegetarian or vegan, consider consuming raw garlic and pistachio nuts in some form.

7. Rice

White rice has a rich glycemic index which when consumed can reduce the time it takes you to fall asleep, significantly. Jasmine rice specifically helps you to sleep faster than other types of rice.

8. Cherry Juice

According to researchers at the University of Pennsylvania and Rochester, consuming a glass of cherry juice will help you sleep faster. Tart cherries, in particular, can boost melatonin levels. It also helps in getting rid of insomnia symptoms.

9. Cereal

One bowl of cereal before going to bed can help you sleep better. This is because your favorite flakes and milk combine carbohydrates and calcium, which is excellent for helping you doze off.

10. Chamomile tea

According to researchers, drinking chamomile tea will increase glycine which is a chemical responsible for relaxing nerves and muscles. This tea also acts as a mild sedative. So before hitting the bed, sip on a steaming cup of chamomile tea!

11. Passionfruit Tea

A study from Australia found out the people who drink one cup of passionfruit tea an hour before going to bed have slept more soundly than those who did not consume it. They believed that Harman Alkaloids, a chemical that is found in high levels in the flower makes your nervous system tired. This helps you to sleep better.

12. Honey

Honey has natural sugar which raises insulin levels slightly and allows tryptophan into the brain quickly. So mix some honey in chamomile tea or consume it in any other form before going to bed and drift off peacefully.

13. Kale

Any green leafy vegetables like Kale are rich in calcium. Calcium helps the brain to use tryptophan which makes melatonin that leads to better sleep. You can also consume dinner that has spinach or mustard greens if you do not like kale.

14. Hummus

Chickpeas are an excellent source of tryptophan. So you can indulge in a light dinner or snack with whole grain crackers and hummus. This can be a tasty afternoon dish for a nap as well as a dinner dish for a good night’s sleep.

15. Elk

Elk meat has almost twice the tryptophan content than that of turkey breast. This means you are more likely to doze off after consuming it, especially with a side dish of carbohydrates.


These were some of the best and readily available foods that will help you sleep better. However, make sure to avoid caffeine and alcohol before bed. Another essential factor is your bedding and pillow. If you have a comfortable luxury pillow, you will undoubtedly have a sound sleep.

Check out our Waikite Luxury Cooling Pillows, which are anti-bacterial and suitable for every individual in the world.

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