Having Insomnia? These Foods Can Help You Sleep

Published by Dr Gigi on

Sleep is influenced by a number of factors such as time of day, circadian rhythm, hormones like melatonin, mood, stress and food.  

Eating certain foods before bed time may aid your sleep. Here are some snacks and drinks to help you sleep better at night. 



It is a rich source of monounsaturated fat, fiber, α-tocopherol, minerals such as phosphorus, copper and melatonin.

Melatonin is a hormone in the body that induces sleep. Almonds are also high in melatonin, magnesium,and calcium that help with relaxation and sleep.1,

Apart from aiding sleep, it lowers cholesterol and reduces the risk of developing heart disease, type 2 diabetes obesity and inflammation. 2,3



You may have heard that a glass of warm milk helps one sleep better. Well, it’s true. It contains tryptophan that produces melatonin in the body. 


Chamomile Tea

Chamomile tea is traditionally known to help with insomnia. It is rich in Apigenin a flavonoid that works on the brain to induce sleep.4 



Cherries and tart cherry juice helps stave off insomnia. Pop some cherries into your mouth or drink a glass of cherry juice twice a day and you’ll drift calmly to sleep.5,6,7


This vegetable is not just a healthy night time snack but will also aid your sleep.  


Kiwi is high in serotonin which promotes the production of melatonin, a hormone responsible for sleep induction.7,8,9,10

According to a study, consuming 2 kiwi fruits an hour before bed, promotes sleep at night.11  

This fruit is loaded with vitamins C, K, folic acid and potassium. It’s many health benefits include, fighting inflammation and lowering blood cholesterol. As a consequence, it lowers risk of obesity and heart disease. 


Having salmon before bed can help you sleep better. It is high in vitamin D and omega-3 fatty acids both of which promote good sleep  by increasing the production of serotonin and melatonin.12,13,14


Categories: A-Z HealthMenWomen

Dr Gigi

Dr Gigi is a medical doctor, an avid researcher and founder of HeLP. She is a healthy life enthusiast. She is passionate about finding better and healthier alternatives and helping to improve people's quality of life. She started Healthy Life Pantry (HeLP) with aims to provide simplified research based and proven health information, delivered by seasoned health care professionals.

Leave a Reply

Your email address will not be published.