11 foods to help you sleep through the night

Getting enough sleep can benefit everything from your mood to your immune system, but these days more adults are struggling to get the recommended seven hours of sleep a night. To fall asleep more easily, you can try adjusting your diet. In this article, we recommend foods that will help you fall asleep faster and sleep well at night.

Foods that help you sleep well are foods that give you more minerals like potassium, magnesium, calcium and iron. These minerals help initiate the production of melatonin, the hormone responsible for sleep regulation. Research shows that certain foods — like cherries, nuts, and oats — have sleep-inducing properties, helping you fall asleep earlier.

As bedtime approaches, avoid eating heavily fried foods, drinking alcohol, caffeine (like coffee, tea, and energy drinks), and heartburn like tomato sauce or orange juice. These foods and drinks negatively affect your sleep, making you uncomfortable and making it difficult to fall asleep.

Foods to help you fall asleep easily and sleep through the night

1. Fig fruit

Figs contain potassium, magnesium, calcium and iron. These minerals help improve circulation and relax muscles. These effects help you fall asleep more easily.

2. The sweet potato

The Sweet Potato

Sweet potatoes are rich in potassium, magnesium and calcium. These minerals can help you relax. You can eat sweet potatoes with a sprinkle of honey and a pinch of sea salt or a tablespoon of nut butter.

3. Pistachios


Pistachios are high in protein, vitamin B6 and magnesium, all of which contribute to better sleep.

4. Plums

Dried Plums

The nutrients in dried plums — vitamin B6, calcium, and magnesium — help create melatonin, the hormone that regulates sleep. You should eat prunes about 30 minutes before bedtime.

5. Herbal tea

Camomile Tea
Camomile Tea

Herbal tea has many sleep-inducing properties. Chamomile tea is great for calming nerves before bed. Chamomile tea also calms your stomach, as does ginger tea.

6. Oatmeal

Sweet Oatmeal With No Added Sugar

Oatmeal might be a breakfast favorite, but you can try eating a bowl of oatmeal after dark to help you sleep better at night. Grains in oatmeal trigger insulin production, much like whole wheat bread. The grains naturally raise blood sugar and make you sleepy. Oats are also high in melatonin, which relaxes the body and helps you fall asleep more easily.

7. Almonds


Almonds contain tryptophan and magnesium, both of which help to naturally reduce muscle and nerve function while stabilizing heart rhythm.

Almond butter or peanut butter will also help you sleep better. You can spread the butter on a banana or a sweet potato.

8. Cherries


The best way to get a good night’s sleep is to increase your melatonin intake. Along with nuts and oats, cherries are a natural source of melatonin. When consumed regularly, cherries can help regulate your sleep cycle.

9. Dark Chocolate

Dark Chocolate

Don’t worry – you can eat chocolate throughout the day and night. Dark chocolate contains serotonin, which relaxes the body and mind. Dark chocolate also has other health benefits.

10. Bananas


Magnesium and potassium in bananas act as muscle and nerve relaxants. Vitamin B6 in banana also converts tryptophan into serotonin, which increases relaxation even more.

11. Hummus


Hummus is another great source of tryptophan. When you wake up hungry in the middle of the night, it’s usually because you’re not consuming enough calories during the day. You can eat hummus during the day for better sleep, as small meals or snacks.

Above are the foods that will make you sleepy earlier and sleep well at night. Try not to eat late so that food is digested before bed and reduces the risk of acid reflux. And remember that sleep is a complicated process. Sleep is affected by many things, including mental health, diet, exposure to light, and underlying physical issues.


John Gadmel

Editor-in-Chief at and android developer at UPRSoft.

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