Eating for Better Sleep

Eating for Better Sleep


Maybe it may surprise you, but what you eat affects your sleep a lot; you can fall into a sound sleep by choosing the right foods. If you too often wake up from your sleep or if you are indigestion due to the food you eat in the evening, read the suggestions below.


Many of us have heard of the miraculous effect of a glass of warm milk drunk before going to bed at night. So, do you know why it’s true? The secret is in tryptophan! Milk and dairy products contain tryptophan, the sleep-inducing substance. Nuts and seeds, bananas, honey, and eggs are also sources of tryptophan.


If you haven’t eaten enough for dinner, it can be difficult to fall asleep due to the noise from your stomach. Foods rich in carbohydrates increase the level of tryptophan in the blood, which triggers sleep but make sure your dinner is balanced. Meals consisting only of carbohydrates will make you feel hungry again in a short time; for example, if you ate pasta, add a protein such as cheese or yoghurt so that you will feel full for a longer time.


Caffeine affects some individuals more; some individuals do not complain at all if you think you have sensitivity; For better sleep, caffeine intake should be stopped 4-6 hours before bedtime. For this, you should check your chocolate, cola drinks, and tea.


Alcohol can help you fall asleep quickly, but it can cause you to wake up frequently, have an uncomfortable sleep, headache, sweating, and nightmares. If you drink alcohol in the evening, try to drink the same amount of water to reduce its effects. Alcohol intake should be stopped 2 to 4 hours before bedtime for a good sleep.



Bananas contain tryptophan and are a good source of magnesium. Both of these properties can help you get a good night’s sleep. Experts say that eating foods high in minerals such as magnesium, potassium, B vitamins, and tryptophan; It states that it has a natural effect, helping to relieve insomnia. On a night when you have trouble falling asleep, go to the kitchen and try eating a banana instead of a sleeping pill.


Fatty fish such as salmon, tuna, and mackerel are incredibly healthy. What makes them so valuable is their high vitamin D content. For example, if you consume a serving of salmon (an average of 100 grams), you will meet more than 50% of your daily vitamin D requirement.

Fatty fish is also rich in healthy omega-3 fatty acids. Omega-3 fatty acids can protect against heart disease and strengthen brain health. High vitamin D content of fatty fish such as salmon; It has the potential to improve sleep quality as it has been proven to increase the production of serotonin, a chemical that makes you sleep more comfortably.

In a study on the subject; It has been observed that men who consume salmon three times a week for six months fall asleep in about 10 minutes less than men who consume other meat products. Eating salmon for dinner can help you fall asleep faster and get a deeper sleep.


Almond is a dried nut with many health benefits. 25-30 grams of almonds; As it meets 14% of your daily phosphorus needs, 32% of your manganese needs, and 20% of your riboflavin needs, it is an excellent food source.

Regularly consuming almonds; It has also been associated with a reduced risk of some chronic diseases such as type 2 diabetes and heart disease. It is also claimed that almond consumption can help improve sleep quality. This is because almond, along with some other types of nuts, is a good source of the sleep-regulating hormone melatonin.


Cherry juice has many health benefits. First of all, a glass of cherry juice; It meets 62% of your daily vitamin A needs, 40% of your vitamin C needs, and 15% of your manganese needs. Cherry juice is also a powerful source of antioxidants.

Cherry juice is also known to make it easier to fall asleep. For these reasons, drinking cherry juice before going to bed can improve your sleep quality. The effect of cherry juice supporting sleep; is due to the high content of melatonin, a hormone that calls your body to prepare for sleep.


The castle has been popping up everywhere recently. It is described as one of the most concentrated foods in the world; kale is full of vitamins and minerals that support sleep and health. A glass of baked kale; It meets 10% of your daily vitamin B6 needs and is also a good source of magnesium, calcium, and potassium. In addition to this nutrient content that facilitates falling asleep; It contains high amounts of vitamins A, C, and K and even small amounts of omega-3s and iron.


Sweet potato ranks high on the superfoods list for a great night’s sleep. Sweet potato, a food rich in potassium, has muscle relaxation properties. It is also rich in magnesium, which promotes the secretion of Gamma-Aminobutyric Acid in the brain, and magnesium is a neurotransmitter that promotes relaxation. One of the complex carbohydrates, sweet potatoes provide the constant energy that your body needs during the night when it is at rest.


Chickpeas are cited as one of the miracle legumes. Chickpea; Besides helping you eat less food, it plays an essential role in the production of the serotonin hormone, which supports the mental health of the body and enables you to relax with its high vitamin B6 content.


Egg; Along with fish and nuts, it is one of the highest sources of the hormone melatonin, which is known to help you fall asleep more comfortably and keep you asleep longer.

Vitamin B1, folate, phosphorus, magnesium, iron, zinc, and selenium deficiency shorten sleep time. Also, low vitamin D negatively affects the duration of sleep. Egg, which is a good source of folate; It meets 50% of daily folate needs, 40% of daily B12 needs, and 60% of daily selenium needs.


Milk, a powerful source of tryptophan, has been proven to improve sleep quality and help you sleep better, especially when taken with melatonin and combined with exercise.


Carbohydrates can increase tryptophan levels in the brain, which can make you sleepy. At this point, whole grain foods are the best choice. Advantage of entire grains; It provides the body with more nutrients and does not lower blood sugar as much as refined grains. Cereals, such as whole wheat bread, convert tryptophan to melatonin and serotonin. Studies show that increasing serotonin levels can help support sleep.


A glass of hot herbal tea has the same relaxing effect as a warm glass of milk. Chamomile tea makes it easier for you to fall asleep more comfortably. Chamomile tea is also an excellent choice for calming the nerves. If chamomile is not for you; You can try ginger tea or decaffeinated green tea, which has a soothing effect on the stomach.


Oats may be one of your favorite breakfast options, but you can also consume oats towards the end of the day. Oats stimulate insulin production, just like whole grains. This makes your blood sugar rise naturally, and you feel sleepy. Oats are also rich in melatonin. This relaxes the body and helps you fall asleep more comfortably.


Set your bedtime goal and work backwards to find the best times for your evening meals and snacks.  Leaving plenty of time for your food to go down will help you get a comfortable night’s rest.

For further contact or access to additional sleep enhancing resources, please visit

  • Baby Sleep, Feeding and Activity Guide
  • Bedtime Reward Checklist for Children
  • Sleep Journal eBook
  • Sleep Diary eBook
  • Sleep Promoting Recipes for Baby eBook
  • Gentle Sleep Solutions eBook
  • Sleep Blogs

Want to learn more about Sleep?

Check out: ‘100 Hacks to Help you Sleep Better eBook’ AND ‘How to Sleep Better: The Ultimate Interactive Guide for Improving Your Sleep’

Click here to find the book: 100 Hacks

Click here to find the book: Sleep Better




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