The benefits of having sufficient quality of sleep are well known, as there are studies that show that the recommended seven or eight hours of a closed eye every night (for adults) have a positive impact on everything from your heart and weight to your state of courage, memory, and longevity.

sleeping aids

Also, who does not like to wake up feeling rested and ready to face the day?

The problem is that many people struggle to have that kind of calm and rejuvenating sleep. According to the National Sleep Foundation, nearly six in 10 Americans report having insomnia or trouble sleeping at least a few nights a week.

But did you know that a better diet can help combat this? Yes, the key to the perfect night’s sleep starts partly on your plate.

Along with other lifestyle factors, you can increase your deep sleep potential by making sure you are getting the right nutrients to support the production of sleep hormones.

You can also consume foods that contain small amounts of these sleep neurotransmitters.

Complex carbohydrates

Skip white bread, refined pasta, and products baked with sugar, which can reduce serotonin levels and affect sleep.

Instead, choose whole grains that stick to the ribs for your snack before bedtime: popcorn, oatmeal or whole wheat crackers with walnut butter are all good choices.

Hot milk

hot milk for better sleep

Scientifically, there may be some link between the content of tryptophan and melatonin in milk and improvement of sleep.

But maybe more powerful is the psychological association between warm milk and time for bed as a child. Like hot tea, a warm milk beverage can provide the perfect setting for a relaxing bedtime routine.

A handful of nuts

Nuts are a good source of heart-healthy fats. And almonds and nuts, specifically, contain melatonin, a hormone that helps regulate the sleep/wake cycle. Eating them can increase your hormone levels in the blood, which helps you sleep better.

Cottage cheese

Foods high in lean protein, such as cottage cheese, also contain the amino acid tryptophan, which can increase serotonin levels.

Serotonin is a brain chemical and low levels of it can lead to insomnia. To sweeten it, cover the cottage cheese with raspberries, which are rich sources of melatonin.

A cup of tea before bed

tea for better sleep

A cup of tea at night (without caffeine, of course) can be a perfect relaxing ritual. Chamomile, ginger, and mint are relaxing options for bedtime.


fruits for better sleep at night

Certain fruits that contain melatonin can help you fall asleep faster and wake up less often during the night. For example, sour cherry juice and tart cherries contain a large amount of melatonin, and bananas, pineapple, and oranges are also sources.

If you have insomnia, eating two kiwis before bedtime can increase the duration of your sleep by one hour over the course of a month.

Other fruits and vegetables that are rich in antioxidants (such as berries, plums, raisins, and plums) can have a similar effect by helping to counteract oxidative stress caused by a sleep disorder.

And this is what you have to avoid before bedtime:

1. Alcohol

While you may find a glass of wine (or your favorite beverage) helps you fall asleep, alcohol prevents you from sleeping soundly.

2. Spicy food

Have you ever had digestion problems after a curry? In addition to indigestion, hilli peppers contain capsaicin, which makes it difficult for your body to regulate the temperature, resulting in a less sleepy night’s sleep.

3. Coffee

dont drink coffee if you want to sleep well at night

Perhaps it’s obvious, the caffeine in coffee makes it a no-no before bedtime: the stimulant stays in your system for a long time and you can still feel the effects even ten hours later.

4. Cheese

Have you ever heard people say that they have strange dreams after eating a lot of cheese? Hard cheeses contain high levels of the amino acid tyramine, which actually makes the brain feel more alert.

So, despite our fondness for a cheese board after dinner, swallowing alone will make it harder for you to fall asleep.

5. Fatty food

Fatty foods are difficult to digest for the stomach and are more likely to cause heartburn, which makes sleep difficult.