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Foods That Help you Sleep

Let’s face it—the world today is moving in a super fast speed where we’re always in the rush of doing this and that at the same time. Since we can’t separate ourselves, like the way we see it in Marvel Movies, we often end up putting our sleep at the back burner to see whether we can achieve everything at once.

To be honest, this is a bad approach. You see, sleep has a huge impact on your overall health. Not only does it help your brain to rest, but sleep also helps to improve blood circulation and allows the body to release fighter cells. These cells are the ones responsible for repairing torn muscles and reducing the sparks of certain illnesses such as cancer, Type II Diabetes and other chronic illnesses.

If you’re aware of this, then one question you need to ask yourself is; what do you do to promote good sleep. Exercising some hours before bed activates certain sleep hormones which is good for your sleep. Abstaining from electronic devices such as Smartphones, computers and tablets is another way that can help. 

But, did you know that eating certain foods can also help to promote healthy sleep at night? Well, what happens is that these foods activate the Serotonin and melatonin hormones, which alongside Vitamins B6, B12 and Folic Acid, help to promote healthy sleep.

So, if you’re eager to know which are these foods that will help you walk in the path to slumber with enthusiasm, then don’t hesitate to read on.

White Rice

White rice is in the category of complex carbohydrates alongside cereals and whole-grain bread. Unlike brown rice, white rice doesn’t have bran and germ making it low in fiber, nutrients and antioxidants. Although white rice has a decent amount of vitamins and minerals, its high carbohydrates content and less fiber contribute to its high glycemic index.

According to studies, foods with high glycemic index help to improve sleep quality. Since white rice has passed this test, it’s, therefore, one of those foods that promote quality sleep.

Lean Proteins

Lean proteins such as chicken, turkey, and fatty fish (such as tuna, mackerel, salmon, and trout) are a healthy source of vitamin D, minerals, and nutrients that help to promote sleep. Fatty fish, for instance,has a combination of Vitamin D and Omega-3 fatty acids that promote sleep by regulating the serotonin hormone. 

Apart from the Omega-3s, fatty fish also contain EPA and DHA that help to reduce inflammation, boost brain health, and protect the body against heart diseases. 

Heart Healthy-fats

Unsaturated fats are low in bad cholesterol making them the best for boosting your heart health and improving the quality of your sleep. Some of these foods with unsaturated fats include almonds, peanut butter, cashews, walnuts, and pistachios. 

As one of these heart-healthy fats, walnuts contain high amounts of nutrients, minerals, fiber, and vitamins. Additionally, these unsaturated fats are a rich source of Omega-3 fatty acids and linoleic acid which help to reduce appetite. 

Now, what happens after consuming walnuts is that the fatty acids are broken down into DHA which is a type of an Omega-3 that boosts the production of serotonin. So, if you’re sleep-deprived, eating a few grams of walnuts a day can really help to promote healthy sleep.

Fresh Herbs

Stress, tension, and anxiety are some of the mixed emotions that rob you of your sleep quite easily. However, if you’re looking for that calming effect that can help you sleep better, then look for nothing else than fresh herbs. 

According to the sleep blog, fresh herb teas such as peppermint, chamomile, and passionflower tea have been found to not only treat a number of ailments but also to suppress stress hormones to improve your sleep. 

In the health department, passionflower tea has high flavonoid antioxidants that reduce inflammation, promote heart health, and boost your immune health.

In the sleep department, passionflower tea contains apigenin, which is an antioxidant that binds to specific brain receptors to produce a calming effect. Additionally, this green tea activates a brain chemical known as GABA that’s known to suppress glutamine (a brain chemical that causes stress and anxiety).


Although not all, certain beverages are surefire remedies for sleeplessness. Apart from fresh herbs, two other common drinks that can promote healthy sleep are warm milk and tart cherry juice. If you look at warm milk, for example, it contains four sleep-promoting compounds that are calcium, vitamin D, melatonin, and tryptophan.

On the other hand, tart cherry juice contains high amounts of melatonin, which again makes it best for promoting sleepiness. In fact, studied have praised tart cherry juice for its remarkable role in relieving insomnia. 

Note: In case you didn’t know, melatonin is a hormone that regulates the internal clock informing it that it’s time to sleep.


This list can never be complete without adding almonds. Although they’re part of the heart-healthy fats, almonds have so many health benefits, besides promoting sleep, which we can’t afford to ignore. Almonds are high in antioxidants, minerals, fiber, and monounsaturated fats. 

Starting with the health department, almonds lower the risk of certain chronic illnesses such as cancer, heart diseases, and Type II diabetes. In the sleep department, almonds regulate the melatonin hormone on one side and suppress the cortisol hormone on the other.

Note: The cortisol hormone is activated when you have high levels of stress and it’s known for interrupting your sleep at night. 


As you can see, certain foods are rich in chemicals, vitamins, minerals, and nutrients that help to control your sleep cycle. 

The best thing about some of these fruits, herbs, nuts, and seafood is the fact that they’re double-edged swords. Not only do they promote healthy sleep, but these foods and beverages are also the best guardians of your overall health. They contain multiple compounds that help to reconstruct your body and reduce the sparks of certain chronic illnesses. 

So, if you’re looking to test the promising health effects of these foods and beverages, then we will encourage you to consume them. However, it’s recommended that you consume these foods at least 2-3 hours before sleep to avoid digestive cases such as acid reflux.