Food & Recipes

Best Natural Foods for Sound Sleep

Sleep plays an important part in your life because healthy sleep may keep you from some kinds of diseases. This helps you have a sense of physical and spiritual well-being because your brain is supported during sleep. Therefore sleep deficiency absolutely harms you over time. For instance, ongoing sleep deficiency can produce some health problems, especially neurological diseases and cardiovascular diseases.

However, in everyday life, there are many troubles that cause you sleeplessness, making you become weakened and tired if you cannot overcome the problem. You will be irritable, uncomfortable, and will have some diseases, such as depression.

There are many home remedies that may help you easily get to sleep every night. One of the most home remedies that really go further in improving the quality of sleep is healthy eating diet before bed. If you get trouble in falling asleep, you should refer the following list of best foods for better sleep.

  1. Walnuts

Walnuts are one of the best foods for sleep. According to a study by some researchers from the University of Texas, walnuts are brimful of tryptophan, the α-amino acid, which may promote your sleep. Tryptophan works by increasing serotonin and melatonin production that helps to set human sleep-wake cycles naturally. The cycles are considered as the “biological clock” which informs when your body needs to awake and fall asleep during the day. Additionally, serotonin and melatonin help to produce a kind of hormone that makes you fall asleep more quickly. Adults should have 6-8 walnuts every day. So eating a few walnuts about 30 minutes before going to bed is a good way to help you avoid sleeplessness. This is one of the natural remedies recommended by doctors in insomnia treatment.

  1. Cheese And Crackers

Cheese and crackers are rich in calcium, another mineral which helps your brain to make melatonin. Calcium deficiency in the diet is the main cause that makes you suddenly wake up at night and unable to sleep again. Calcium plays a vital role in the brain system. It supports the activities of brain system by converting calcium in nuts into melatonin to help you get better sleep. By that way, calcium-rich diets are supported to help those with insomnia. Calcium also helps to support the movements of muscles. This is the reason cheese and crackers become one of the sleep-inducing superfoods ever.

  1. Almonds

Magnesium and protein are two powerful energy resources which help you get better sleep as well as support your muscle relaxation quite effectively. Magnesium deficiency can lead to sleeplessness. Additionally, protein helps to maintain blood sugar levels firmly during your sleep, which helps you avoid to waking up in the midnight. Almonds are full of magnesium and protein. Therefore, almonds are often referred to be one of best foods for better sleep. For this reason, to enjoy restful sleep at night, you should prepare a quick snack with a handful of almonds or have a loaf of bread with some organic almond butter before going to bed.supports their night’s sleep.

  1. Cherries

According to some researchers from the European Journal of Nutrition, those people have cherry juice daily will get better sleep in comparison with those who did not. Cherries naturally boost your body’s melatonin, B vitamins, and magnesium supply. They are the natural remedies which give signals to your brain system that it’s time to sleep. So after your dinner, especially for those with chronic insomnia or for older people, enjoy a glass of cherry juice for dessert or sip some frozen cherries daily is the best way to and keep you from insomnia at night.

  1. Kiwi

Kiwi is always known to be one of the best foods for sleep in international health magazines. Kiwi is not only brimful of antioxidants, carotenoids but also a sleep-inducing hormone, serotonin. The deficiency of sleep-inducing hormone and folate is the main cause related to insomnia.

In some Chinese studies of Kiwi’s effects on human sleep, showed that dramatic changes in sleep improvements after the participants ate kiwi daily. The study attracted 24 participants between the ages of 20-55, including twenty women and two men. All suffered from disrupted sleep. During the period of four weeks, they ate 2 kiwi fruits about an hour before going to bed. As a result, four weeks later, the researchers found that substantial improvements:

People would fall asleep faster.

They got to sleep more soundly than before.

The study showed that Kiwi is one of the best foods for sound sleep need applying commonly. However a lot of vitamin C in kiwi would cause indigestion, so you should not eat this kind of fruit when you are hungry if you do not have disturbed sleep at night.

  1. Bananas

There is no doubt that bananas are one of best foods for better sleep. This humble fruit has tryptophan, potassium, and magnesium for healthy sleep every day, so if you suffer long-lasting insomnia, you should try eating two bananas after your meal about 1 hour. Moreover, bananas are rich in vitamin B1 and B6 that are necessary vitamins for your brain system. B vitamins have been proved to encourage a good sleep at night. Banana is one of common home remedies recommended by doctors for ages.

In conclusion, long-lasting insomnia leads to health problems, especially for those people over 40. Those are home remedies that boost your body’s own melatonin levels naturally, so you should add the best foods for sleep in your meals daily for healthy rest. Although those kinds of sleep –inducing remedies is good for your sleep; however, you should get everything done early in order that you can get restful sleep at night and stop to stay up late to ensure your health.  If you apply these natural remedies with good sleep habits, you will find the great feeling when you wake up in the mornings.

Posted by Huyen My, a health and beauty expert at and



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