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Foods That Help You Sleep Better

Your overall health is significantly impacted by how well you sleep. Good sleep may lower your chance of contracting specific chronic diseases, maintain good brain health, and strengthen your immune system.

Although many individuals have trouble getting enough sleep, it's typically advised that you obtain between 7 and 9 hours per night. Making dietary modifications is one method you may use to encourage restful sleep because some foods and beverages have sleep-inducing qualities.

Here are the top 7 foods and beverages to consume before bed to improve the quality of your sleep. 

1. Chamomile Tea

Having trouble falling asleep at night? Chamomile tea has been used to encourage rest and sleep since dawn. Chamomile tea is perfect for encouraging sleep because of its mild sedative effects. After you've dozed off, chamomile helps promote deeper sleep, making you rejuvenated. Chamomile has also been shown to help with issues related to depression and other mental health illnesses that impair the quality of sleep.

2. Almonds and Walnuts

Melatonin, a hormone that aids in regulating the sleeping and waking cycle, is present in high concentrations in almonds. An ounce portion of whole almonds also has 77 milligrams (mg) of magnesium and 76 mg of calcium. These two nutrients may aid in promoting sleep and muscular relaxation, according to a trusted source. Due to their high content of healthy fats and low content of sugar and saturated fats, almonds are another nutritious evening snack that help in better sleep. 

3. Oats

Oats are often associated with breakfast, but they also make a great nighttime snack. Oats contain melatonin, which is frequently taken as a sleep aid. It also contains tryptophan, especially when coupled with milk.

Additionally, oats are a strong source of calcium and magnesium, two minerals that have been shown to support restful sleep. Try eating a small bowl of porridge with the following toppings for a cozy, calming snack before bed to help you relax and sleep off.

4. Flax Seeds

Due to their high concentrations of the amino acid tryptophan and the omega-3 fatty acid, flax seeds are excellent for raising the body's levels of serotonin, which regulates sleep. Additionally, the omega-3 fatty acids they contain have been shown to be useful in treating the disease known as sleep apnea and to help lessen the worry, melancholy, and stress that are major contributors to insomnia.

Additionally, magnesium, a good source of flax seeds, is well known for its capacity to lessen stress owing to its calming impact on the muscles and neurological system. Additionally, studies on magnesium have indicated that it can aid in preventing sleep-related issues, including restless legs syndrome and night terrors.

5. Honey

By supplying the energy needed for regular physical activities while you sleep, honey may help you sleep better. During this period, when you are not eating, your brain requires a source of energy since it is busy. For sleep energy, the brain uses liver glycogen reserves. A tablespoon of honey before bed can nourish the liver and guarantee that you have enough glycogen for a restful night's sleep.

6. Cherries 

You might be familiar with the over-the-counter melatonin pills used to treat insomnia if you have difficulties falling asleep. While melatonin can aid with sleep regulation, it may not be a good idea to rely on supplements over the long run. Fortunately, cherries are fantastic for overall health and offer a superb natural supply of melatonin.

7. Dark Chocolate

Tryptophan, an amino acid present in dark chocolate, has been demonstrated to aid with a number of diseases, including autism and depression. Serotonin, which the body makes as serotonin, is used to make melatonin, an important amino acid. Because melatonin encourages deep REM sleep, it may help to explain why individuals report having a better sleep after eating dark chocolate. This may help to explain why many people claim to have a better sleep after eating dark chocolate. Melatonin-containing chocolate manufacturers assert that their products improve the relaxing effect. Numerous nutrients included in dark chocolate are not good for sleep, and some may even make it less effective.


In conclusion, getting enough sleep is essential for your health. Drinking and eating frequently might be beneficial. This is due to the fact that they include hormones that control sleep as well as brain chemicals like melatonin and serotonin. To get the most out of them, it would be best to eat and drink things that help you go asleep two to three hours before you go to bed. Eating right before bed might cause stomach issues, such as acid reflux.