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10 healthy foods to eat for better sleep

Updated: Mar 26, 2019

Everyone knows that the main enemy of sleep is overeating: a heavy dinner can lead to heaviness in the stomach and, as a result, to insomnia. However, falling asleep on an empty stomach is also a big problem for many people. If you're reading this article, do not worry, because there are some foods that are not even possible, but even need to be eaten in the evening, if you are familiar with sleep problems. So scroll down to see a list of 10 foods you need to eat for better sleep. Sweet Dreams!

#1. Sweet Potato

Have trouble sleeping? Then you definitely need to try eating baking sweet potato chips for an evening snack. Sweet potatoes are rich in calcium, magnesium and potassium, which are great to promote relaxation and better sleep.

#2. Almonds

You can add some almonds to an evening smoothie or simply chew on a handful of these nutritious nuts. Almonds will give you a dose of magnesium and tryptophan, which helps to relax muscles and the nervous system.

#3. Hummus

Hummus is rich in tryptophan and can be eaten as an evening snack to help you improve your sleep. In fact, tryptophan helps produce sleep-inducing amino acids that assist with lessening sleep disturbances.

#4. Walnuts

Walnuts are full of tryptophan and melatonin. Eating a handful of walnuts can help you regulate your internal body clock, which by the way dictates your sleep-wake cycles.

#5. Bananas

Bananas are a natural source of vitamin B6, potassium and magnesium, which are great for a better night’s sleep. Vitamin B6 helps convert tryptophan into serotonin, and is needed to create melatonin, which helps increase feelings of relaxation.

#6. Dairy Products

Most dairy products contain calcium, which helps our body better use and regulate tryptophan. Calcium also helps relax muscles and ease stress.

#7. Lettuce

Eating a salad for your dinner can cause tiredness as it contains a soothing property called lactucarium.

#8. Fatty Fish

Some fish like salmon, halibut and tuna are full of healthy fatty acids, and also contain vitamin B6 which helps us create serotonin and melatonin. By eating fatty fish, you prevent inflammation, and also get a better night’s sleep.

#9. Oatmeal

Oatmeal creates a spike in insulin levels when consumed, which makes us feel tired once that spike drops. Oatmeal also contains melatonin, so when combined, melatonin and that spike in insulin can help you fall asleep quicker.

#10. Cherries

Regular consumption of cherries helps regulate your melatonin intake as they are a great source of this sleep-inducing hormone. By the way, drinking cherry juice can help you get it. Make sure you use fresh-farmed cherries, and not canned cocktail cherries.

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