10 foods to help you get a better night’s sleep
10 foods to help you get a better night’s sleep

Your feeding habits and sleep share a very strong connection. Whatever you eat or drink before going to bed has a direct effect on your sleep. So, it is important to eat/drink those things which promote better sleep. Even you should include those items in your diet that are healthy and sleep-promoting as well. You might have noticed that it is very difficult to fall asleep after enjoying a cup of coffee before bedtime. And, it is not only coffee that affects your sleep. There are so many other food items as well that affect sleep. According to some studies, your dietary patterns have very negative impacts on your sleep. So, it is important to make the right dietary choices to get a better night’s sleep.

In today’s article, we will discuss the connection between your feeding habits and sleep. Along with that, we will also discuss some food items that promote better sleep at night. Moreover, you will get to know some natural methods to get a sound sleep at night.

The Connection Between Nutrition and Sleep

Some studies show that what you eat has a direct impact on your sleep and its quality. Your eating habits and choices affect both the quantity and quality of sleep. For example, a diet with low fiber, high sugar, and high saturated fats affects the quality of sleep. A diet with less protein, carbohydrates, and fats is linked to poor night’s sleep quality. Alcohol and caffeine consumption reduces sleep quality especially when consumed a few hours before bedtime.

Some food items keep you awake late which makes you hungry. Staying up late at night increases your craving for sugary food items and may even cause overeating. Unhealthy eating habits not only affect your sleep. They also increase the risks of cardiovascular disorders, type 2 diabetes, obesity, etc.

         Food items to avoid for better sleep at night


High-protein or fatty food items: Digestion becomes naturally slow when you sleep. So, if you eat high-protein meals at night, it becomes difficult for you to sleep. Because it becomes difficult to digest the food which makes you uncomfortable.

Spicy food: Spicy and junk food disturbs your sleep by causing heartburn. Heartburn may worsen the effects of obstructive sleep apnea (OSA). Some food items may increase your body temperature which can disturb your sleep throughout the night.

High-sodium food:  Food items like soy sauce, processed meat, and frozen food are rich in sodium. You should avoid eating these food items at night. They increase your blood pressure and make it difficult for your body to wind down. You may feel thirsty after eating these things at dinner due to which you have to wake up repeatedly.

Caffeine: Caffeine is a stimulant and it alerts you. That’s why, drinking coffee late in the evening tends to disturb your sleep a lot. Not only coffee, try to avoid all the food items that contain caffeine like dark chocolate, caffeinated drinks, etc.

Alcohol: People often think that alcohol helps them fall asleep. But it is not true because as the effects of alcohol fade away, it interrupts your sleep. Once wake up, alcohol makes it very difficult to fall asleep back. It may also worsen the symptoms of OSA.

Food items that help you get better sleep at night

Tryptophan-rich food:

It is an amino acid that enhances the feel-good and sleep-inducing hormones serotonin and melatonin. Turkey, salmon, eggs, tofu, spinach, and lentils all are rich in tryptophan. Moreover, a glass of warm milk is also rich in tryptophan. Having these items in dinner will help to get better night’s sleep.

Along with that, almonds, bananas, and cherries also help in getting a good night’s sleep. Almonds and bananas are rich in potassium and vitamin B12 which relax your nervous system. Cherries boost the secretion of melatonin, a sleep hormone in the body.

Magnesium-rich food:

Almonds, bananas, and peanut butter boost melatonin secretion in the body. All these substances promote natural melatonin production in the body.

Besides these, a few other food items also improve your sleep quality. They help you sleep better and improve both the quality and quantity of sleep which are:

Chamomile tea:

It is known to have calming effects on the brain. It is considered one of the best drinks to relax and wind down your body and mind.

Tart cherries:

Tart cherries help maintain your circadian rhythm and get better sleep by boosting the secretion of melatonin. They are also rich sources of tryptophan and serotonin. They help deal with insomnia by improving both the quality and quantity of sleep.

Goji berries:

These are also rich in melatonin and antioxidants. You can have them as a snack, topping on oats or yogurt. You can brew them and have them as tea.


Besides being tasty, they are also rich in magnesium promoting better sleep. Moreover, they are also a rich source of unsaturated fats which promotes serotonin secretion and improves sleep quality.

Walnuts and Pumpkin seeds:

Both are rich sources of tryptophan, magnesium, and melatonin. So, both these help a lot in getting better sleep.

The Bottom Line

Food or drinks you are having throughout is directly linked to your sleep. That’s why, you should watch your dietary choices for better health and better sleep. Although there is no magic drink or food that will improve your sleep overnight. However, making little changes in your eating habits can help you improve your sleep cycle. Making healthy food choices and avoiding the food that disturbs your sleep can help you get better sleep.

Besides healthy dietary choices, focus on maintaining sleep hygiene for getting quality night’s sleep. You should follow a proper sleep routine i.e. sleep and wake up at the same time daily. Cut off the use of screens in the bedroom as screens emit blue light. The blue light acts as the electronic version of caffeine which will interrupt your sleep. Make a comfortable and sleep-promoting environment in the bedroom. cut off the light and noise from the bedroom and also keep the temperature low. Reserve the bedroom for sleeping and resting. If you are working from home, do not work in your bedroom. All of these small changes can make a big difference and help you get a good night’s sleep. If you need to treat a sleep disorder, you can go to our website restfulmedsuk.com and buy your medication package, like zopiclone 7.5 mg, zopiclone 10 mg, and zolpidem (ambien), which is a very effective medication for sleep disorders.

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