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Get a better night’s sleep with these 5 foods

Get a better night’s sleep with these 5 foods

Get a better night’s sleep with these 5 foods

Do you find yourself tossing and turning at night? Getting enough sleep is incredibly important for your overall health, but if you’re struggling to get that shut-eye, changes to your diet may be able to help.

Here are the five top foods to help you get a good night’s rest.


Ever found yourself nodding off after Christmas lunch? It could be thanks to the turkey, which contains tryptophan – an amino acid that increases the production of the sleep-regulating hormone, melatonin. The protein in turkey may also contribute to its ability to promote tiredness, as a 2016 study suggested that consuming moderate amounts of protein before bed is associated with better sleep quality.


Bananas are high in potassium, a mineral that is essential to achieving a deep sleep. They also contain tryptophan, as well as magnesium – which may help improve sleep quality due to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep.


For anyone who struggles with insomnia, nuts are the perfect bedtime snack. They help boost serotonin levels in the brain, and are an excellent source of magnesium and tryptophan. Walnuts, pumpkin seeds, and sunflower seeds contain the highest levels of the natural sedative, while almonds are also a rich source of melatonin. Just a handful of any of these should boost your sleep quality.


That cup of warm milk your mum gave you before bed may indeed have helped you sleep better. Dairy is a natural source of sleep-inducing tryptophan and melatonin, and the warm milk ritual creates a soothing bedtime routine. However, what may be more powerful still is the psychological significance of the drink. The familiar action of drinking a glass of warm milk may elicit memories of home and childhood, helping us relax and get to sleep.

Chamomile tea

We’re often told to have a cup of herbal tea to help us relax, and chamomile is a particularly good option. This is because it contains apigenin – an antioxidant that may promote sleepiness. One study showed that those who consumed chamomile fell asleep faster and woke less often during the night – so it’s definitely worth a try if you have issues with insomnia.

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One Comment on Get a better night’s sleep with these 5 foods

  • Linda
    January 9, 2019 3:01 pm

    How can turkey, milk and nuts give you a good sleep when proteins take a long time to digest?

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