5 Foods That Help You Sleep Through The Night

Are you having a hard time sleeping, and have tried out every possible means that you know of, yet no improvements?

Don’t get weary, the answer might just be in your diet, especially what you eat before sleep.

Studies show that what you eat may have a direct effect on your sleep. Fatty and sugary food may cause the disturbance in how you sleep.

To sleep better, there should be some particular mineral and vitamins present in your diet. These important nutrients are explained further in the next section.

Classes of Food That Affect Your Sleep

From studies by health and nutrition experts, the nutrients below have been proven to affect how much sleep you get.

Among these minerals, some have the direct effect on the body like calcium and magnesium, while others like tryptophan help in the production of the sleep chemical called melatonin.


CalciumStudies have shown that our bodies need adequate calcium to have deep sleep cycles. Calcium enhances the production of melatonin. Sufficient calcium in the body guarantees a good sleep.

Foods like yogurt, canned sardines, cheddar cheese, and milk are rich in calcium.


MagnesiumMagnesium is one of seven essential macrominerals that your body needs in large quantities. It’s benefits to your body is also seen in your sleep.

It helps the brain and body to feel relaxed and reduces your stress level.

Magnesium-rich food includes green vegetables, nuts, cereals, meat, fish, and fruit. It’s important to have your daily diet full of magnesium.


Tryptophan is an amino acid that interacts with the production of melatonin. When tryptophan is present in the body, serotonin is secreted and it aids the production of Melatonin.

Tryptophan is richly present in turkey and milk as well as other proteinous food like eggs, chicken, fish, and cheese.

Based on these minerals, I’ve picked out 5 food that’s best for your sleep in the next section.

5 Food That Helps You Sleep Well

Based on these minerals above, I’ve picked out 5 foods that help you sleep through the night.

Tart Cherry Juice

Cherry JuiceCherries are full of great health benefits. Asides it’s aid in sleeping, cherries are the excellent source of vitamins and minerals that are essential for our wellness. They also contain powerful antioxidants that help the human body fight against cancers, aging and neurological diseases, and pre-diabetes condition.

Munching a bunch of cherries is goodness to the body, even more, our sleep. They contain melatonin antioxidants that improve how well we sleep.

Try taking a bunch of cherries, or a cup of cherry juice before bed to have that better sleep.


Almonds are nutritious nuts with very important benefits on the body, especially the heart.

Eating a handful of almonds is equal to a stronger heart, a controlled body sugar level, protection from cancer and a good sleep.

Due to the high protein and magnesium content in almonds, they promote good sleep. The protein contains tryptophan which is good for our sleep cycle.

Also, the magnesium present in almonds plays the role of relaxing your muscles and brain for sleep.

Chew some almonds before bed and sleep deep.

Chamomile Tea

The magical tea it’s called due to the several health benefits. Its potency has been proven over the years to be good for the body in many ways.

Chamomile tea boosts the body’s immunity, treats cold, reduces muscle spasms and period pain, soothes stomach aches, lightens the skin, anti-aging and so on.

Drinking a warm cup of Chamomile tea before sleep relaxes the body and helps you to sleep much better.

With the magical tea, your sleep can’t go wrong.


Bananas are essential snacks because they are packed with a lot of necessary nutrients for the body. Nutrients like protein, calcium, potassium, fiber, magnesium, vitamin B6, vitamin C, and biotin are present in bananas.

Bananas have high magnesium content that helps to make your body relax and sleep better. They also contain tryptophan that boosts melatonin production.

Eating a bunch of bananas before bed sinks you into a good sleep.


Lastly on the list is the highly proteinous beans. Soybeans are naturally enriched with tryptophan that boosts the production of melatonin.

They are also full of calcium, which we’ve discussed earlier to be important for sleep, as calcium also aids the production of melatonin in the brain.

On two sides, a soybeans rich diet increases your chances of sleeping better.


In conclusion, our diets have a huge impact on our sleep pattern since the production of melatonin is affected by the food we eat.

For better sleep, check your diet, especially what you eat before bed, and fill it with some of the food suggested above. Also ensure that you are using a good mattress to sleep.


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