Food and Drinks that helps in Fighting Insomnia and leads to a Good Night Sleep

The three pillars of having good health are good nutrition, good sleep, and a sound exercise schedule. Amongst all of which, sleep plays a very important role, as many of you must be having a healthy diet plan but still find it hard to maintain a good sleep cycle and which leads to different health issues like fatigue, tiredness, headache, etc.

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Getting enough sleep is really a tricky game but it is very important for the overall health of a person. The recommended sleep time for a normal adult is 7-9 hours without any interruption and most of the people even struggle to get enough. When you have quality sleep then there is very little risk of developing various chronic diseases, it keeps your brain and digestion healthy and also, boosts your immune system.

Yes, You heard it right. There are some foods that you can include in your diet that trigger sleep-inducing hormonal response and work as the calming agents for the nervous system.

See the below list to find the food items that can actually you fight insomnia or sleep deprivation.


🥝  Kiwi - 

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  • Kiwi is a very low calorie and nutritious fruit; it contains a good amount of vitamin A, vitamin C, a decent amount of folate and potassium, as well as a few traces of minerals also.

  • Kiwi is also considered as one of the best food choices to eat before going to bed as it improves the quality of sleep.

  • It contains serotonin, a brain chemical that helps regulate your sleep cycle, and also the antioxidants present in kiwis, like vitamin C and carotenoids, are partly responsible for promoting sleep.



🌼  Chamomile Tea - 

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  • It is one of the most popular herbal teas which have many health benefits and some unique properties that certainly improve sleep quality.

  • Chamomile tea is rich in an antioxidant named apigenin which promotes sleepiness and reduces insomnia.

  • It is worth trying to drink a cup of chamomile tea if you are actually looking to improve your sleep quality.


🌰  Almonds - 

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  • Almonds are an excellent source of many nutrients, like phosphorus, manganese, riboflavin, etc. They are a great source of melatonin, a sleep-regulating hormone.

  • Almonds are rich in magnesium also and when you consume magnesium in adequate amounts, it may result in improved sleep quality and are of great help for those who are struggling hard with insomnia. Try having a handful of almonds before going to bed to improve your sleep.


🥛  A Glass of Milk – 

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Warm milk before going to bed can do magic to your body, it calms your body, and also the dairy products are a rich source of tryptophan amino acid which is a sleep-inducing agent and boost melatonin, the hormone that promotes a regular sleep cycle. Drink a glass of warm milk before going to bed to enjoy uninterrupted sleep.



🍒  Tart Cherry Juice -

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Tart cherry juice is a rich source of antioxidants, like anthocyanins and flavonols which protect your body from harmful inflammations. It also promotes sleepiness due to its high content of melatonin which keeps your sleep cycle in balance. Try having 200 ml of tart cherry juice before bed to enjoy a peaceful sleep.




🍚  White Rice -

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It is a widely consumed staple food with high carb content and less fiber which contributes to its high glycemic index. Food like white rice which has a high glycemic index if consumed a few hours or specifically one hour before going to bed can improve the sleep quality very effectively. Make sure to consume white rice in moderation as it lacks fiber and nutrients.



🍌  Bananas - 

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  • Other than being delicious and nutritious, bananas are also rich in potassium which is an essential constituent to achieve a deep night’s sleep.

  • Bananas are nature’s gifts to us, as they are rich both in magnesium and tryptophan also, which are other sleep improving agents. 

  • Benefit yourself with this mineral punch before going to bed while improving your sleep and alleviating your late-night feelings of hunger.


In general, it is advised to consume the food two-three hours before bedtime to get the maximum benefit, and also eating immediately before sleeping may cause digestive issues like acid flux.

I here tried to share the best part of my knowledge with you and the known effects are promising and further research is still in the process.


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