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Foods to Help You Sleep Better

We all have nights when we simply can’t sleep and we really, really want to. It doesn’t matter if you’re over-caffeinated or have insomnia, there are some different foods that can help you catch those zzz’s you’ve been dying to crawl into bed with. Eat or drink these before bed to help calm, relax you and get you ready for a good night’s sleep.


  1. Look for Sleepytime tea with chamomile. Chamomile is great for relaxing your muscles and nerves and letting your body know it is time for bed.
  2. Kale is full of calcium and helps the brain create melatonin, which is a hormone that helps regulate your natural sleep cycle. Make some kale chips for a snack before bed!
  3. Pretzels are a relatively healthy snack that can help give you a natural spike in blood sugar and help tryptophan, an amino acid, enter your brain and help you fall asleep.
  4. You might think oatmeal is only for the mornings, but it can be a great midnight snack, only if you avoid sweet toppings. Oatmeal is rich in melatonin and helps increase blood sugar.
  5. Almonds are very healthy and high in tryptophan and melatonin, both of which help you fall asleep faster.
  6. Have some fish for dinner and go to bed earlier! All types of fish are high in vitamin B6, which helps produce melatonin.
  7. Tart cherry juice. It is rich in melatonin and studies have shown it helps people sleep better when they drink two glasses a day. However, make sure you get actual cherry juice and not cherry juice cocktail, which is loaded in sugar.
  8. Yogurt is rich in calcium and calcium helps you sleep better. Warm milk before bed can help too.
  9. Bananas are rich in potassium which helps muscle cramps if those keep you up at night. They are also rich in vitamin B6, which we’ve learned helps produce melatonin.
  10. Miso soup. Miso soup also helps boost melatonin levels because it is high in amino acids.
  11. Sweet potatoes. Sweet potatoes also have potassium and relax your muscles and nerves and help your blood circulation.

Do you ever have trouble sleeping? Have you ever tried using eating different foods to help with insomnia? Share you experiences!

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Lauren Stewart
By: Lauren Stewart

Lauren Stewart is a freelancer writer from Michigan. She enjoys writing about beauty, health and fitness! She is passionate about learning new ways to take control of her health and wellness and is a makeup and skincare junkie! You can contact her by emailing lrstewar@gmail.com.