10 Foods to Help You Sleep Like A Baby

We all know that drinking coffee before bed can keep you tossing and turning the whole night, but did you know that eating certain foods can help you sleep better every night?

The average person needs seven to nine hours of deep sleep every night. Lack of sleep can make your life miserable. It can weaken your immune system, cause weight gain, increase risk of chronic diseases, weaken your memory, lower energy levels, and increase stress levels.

Below are foods you should eat before bed to sleep like a baby. You may also want to stick to these habits for better sleep.

FOODS TO HELP YOU SLEEP

1. Tart cherry juice

Research shows that drinking tart cherry juice one to two hours before bed can improve sleep in adults who struggle with insomnia.

Tart cherries boost the production of melatonin, a hormone that helps us sleep. If you have trouble sleeping, drink tart cherry juice instead of taking sleeping pills. Pills have been shown to increase risk of dementia, heart failure and death.

2. Almonds

This healthy nut contains nutrients that can help you sleep better. It contains magnesium, which makes us feel relaxed. Additionally, research shows that magnesium supplementation can reduce insomnia symptoms.

Almonds are also a good source of tryptophan, an amino acid that helps produce melatonin and serotonin. These two neurotransmitters are essential for quality sleep. 

3. Kiwi

Kiwi is a nutrient-dense fruit. One kiwifruit will give you more vitamin C than you need in a day. It’ll also give you good amounts of folate, vitamin K, and potassium.

Research shows that eating kiwi before bed can improve quality of sleep. One study found that eating two kiwifruits an hour before bedtime helped participants fall asleep faster than those who didn’t eat the fruit.

4. Chamomile Tea

Most teas contain caffeine, which can keep you up all night. Not chamomile, this tea is caffeine-free and research shows it can aid sleep and ease anxiety.

The good thing is chamomile tea is available in almost every supermarket. If you have trouble falling asleep, drink chamomile tea 30 minutes before bed.

5. Pineapples

Many people avoid pineapples because of their high sugar content. However, this fruit can boost your melatonin levels and as a result, help you sleep better, according to research.

6. Walnuts

Walnuts can help you fall asleep because they contain melatonin. Additionally, walnuts are a good source of magnesium.

Other than improving quality of sleep, this nut can regulate cholesterol levels. Eat a handful of walnuts 30 minutes before bed to sleep better and keep your heart healthy.

7. Fish 

Salmon, tuna, and mackerel, are good sources of vitamin B6, which is essential for the production of serotonin and melatonin.

If you want to sleep better, it’s important to increase intake of vitamin B6. Other good sources of vitamin B6 include, beef liver, poultry, non-citrus fruits, and starchy vegetables.

8. Bananas

Bananas are the perfect bedtime snack. They contain tryptophan and magnesium, which are important for quality sleep.

If you crave something sweet before bed, eat a banana instead of sugary snacks. That way you’ll avoid excess calories and sleep like a baby.

9. Oatmeal

Eating oatmeal before bed can make you drowsy, thanks to the melatonin content in this high-carb food.

10. Hummus

Eating hummus before bed can help you doze off fast. The chickpeas in hummus contain vitamin B6, and as we saw earlier, this nutrient aids sleep.

Hummus is high in calories, so eat it with carrots, cucumbers, and other veggies to avoid eating too much of it.