foods for better sleep

6 Foods for Better Sleep

Published On March 3, 2019 | By Joshua Sigafus | Sleep

Sleep is more important than most people realize. The entire human body needs it, and it is essential for a number of reasons. But did you know that you can actually eat foods for better sleep?

As it turns out, what we put into our body could have a very profound impact on how our body functions… and when it comes to sleep, what we choose to consume is equally important.

So here are some food options that just might give you the best night’s rest possible. If you have trouble sleeping, and need a little bit of an edge-up on the problem, try putting some meals together using these.

Some of them work better for snacks, while others can be cooked into larger meals. But all of them will do at least a little bit to help you get the quality of rest you need to stay happy and healthy.

Try these foods for better sleep


Bananas are a favorite among fruit-lovers, and for good reason. They are tasty, easy to eat, and generally inexpensive to obtain. But they are also high in potassium, and also pack a healthy dose of magnesium into the mix as well.

And as it turns out, both of these minerals can act to help us relax our muscles as we wind down to go to sleep. Bananas also contain carbs that help to raise our serotonin levels, which can create feelings of well-being within our bodies that can help us as we relax.


Assuming that you are not allergic to them, walnuts are an excellent source of tryptophan.

This amino acid is mostly famous for its presence in turkey, and it acts as a sleep inducing aid that helps your body to make melatonin and serotonin. They have been shown in studies to literally help you fall asleep faster.


This one is a bit on the ‘controversial’ side of things, seeing as how it is a red meat. But controversy aside, beef also contains a healthy dose of tryptophan, and can help you to produce more natural melatonin.

Aside from this, it also contains both iron and Vitamin B3. Both of these can help to alleviate restlessness in some circumstances, which is an added plus.

Pumpkin seeds

This one can be tricky to prepare well, but it is an excellent source of magnesium. Pumpkin seeds help your body to relax when the time comes to wind down, and they also have anti-inflammatory benefits.

Roasting them and eating them as a snack might be the tastiest way to prepare them, though you can also sprinkle them on a salad.


Almonds also contain significant amounts of magnesium and tryptophan. But a lot of people are unaware that they also serve as excellent sources of both calcium and niacin. Calcium is an awesome sleep aid because it helps to increase melatonin production, and niacin can help to regulate stress levels.

Add to this the fact that almonds are a healthy protein, and you will find that they are a fantastic snack if you need to raise your blood sugar later in the evening hours.


Tuna is perhaps most well known as an excellent source of Omega 3 fatty acids. It is also a fantastic source of vitamin B6, which can help to create more melatonin within the body.

But tuna also contains selenium. And studies have shown that people with selenium deficiencies have a tougher time sleeping than those who have sufficient amounts of the mineral in their bodies. So grabbing some tuna for lunch or dinner could certainly help you to catch more ZZZs when the time comes to hit the hay.

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