How to eat your way to better sleep

Have a hard time falling asleep? Do you wake up in the middle of the night for no reason? If so, it’s time to rev up your diet and make some lifestyle changes.

Certain foods, such as turkey, salmon, cottage cheese, and bananas, boast natural compounds that promote relaxation. Regular exercise helps too – just make sure you don’t workout just before going to bed.

Ready to give it a try? Add these foods to your diet for a more restful sleep:

Fatty Fish

Tuna, salmon, mackerel, and other fatty fish are rich in vitamin B6, which boosts melatonin production. This hormone, which is released by the pineal gland, regulates your sleep and wake cycles. It occurs naturally in grains, fish, meat, fruits, and vegetables. It’s available in supplement form.


Due to its high tryptophan levels, turkey can help you sleep better at night. Your body uses this amino acid to produce niacin, a B vitamin that regulates your mood, digestion, and nerve function. Tryptophan also increases serotonin levels in the brain, leaving you calm and relaxed. Research indicates that taking 1 to 15 grams of tryptophan in the evening can dramatically improve sleep.

Leafy greens

eat greens for better sleep

The latest studies have found that a high-fiber intake promote better sleep. People who get plenty of fiber in their diet spend more time in the deepest stages of sleep and wake up more refreshed. Broccoli, kale, spinach, collard greens, and other vegetables are packed with fiber and antioxidants, helping you fall asleep faster. To prevent indigestion, consume them at least two hours before bedtime.


These delicious fruits are naturally high in potassium, magnesium, and tryptophan, which promote sleep and relax your muscles. Tryptophan is converted into serotonin and melatonin upon ingestion, while magnesium balances your mood. Eat one or two bananas after lunch to reap the benefits.


Loaded with fiber and essential fats, almonds can improve your health on every level. These nuts are also a great source of magnesium, which acts as a muscle relaxant and natural sleep aid. The protein in almonds keeps your blood sugar levels stable at night, leading to a more restful sleep.

Introduce one or more of these foods to your diet and you should start to see improvements very quickly. Sleep well.

Feature photo by Boryanam

About Andra Picincu 10 Articles
Andra Picincu is a certified nutritionist and fitness trainer who offers custom diet plans and personalized workouts. In her everyday life she works in digital marketing.


The content of this website is not intended to be taken as a replacement for professional medical advice, care, diagnosis or treatment of a doctor, dietician, nutritionist or fitness instructor. If you experience any medical symptoms you should consult your doctor immediately for proper diagnosis and treatment.