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Foods that induce natural sleep

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If you are tossing and turning on the bed every night despite having a tiring day, then you must check what you are eating. Set aside caffeine and acidity triggering foods and substitute your supper or bed time snacks with those foods that naturally help you to sleep.

Here’s the list...

Warm milk

Certainly the winner is warm milk! This is the reason why moms deliberately insist kids to drink a glass of warm milk before bedtime. The scientific reason is milk- contains the amino acid L-tryptophan, which boosts release of serotonin – the chemical that induces sleep. Try this therapy of drinking warm milk if you are having trouble in getting sleep.



Swear by the old saying, “You fall asleep immediately when your stomach is full”! And yes, bananas are indeed filling; you can enjoy one as your bedtime snack. Assumptions apart, the real reason why bananas induce sleep is again due to the amino acid L-tryptophan, which helps to produce serotonin and melatonin. Furthermore, bananas also contain calcium and magnesium which help to relax your muscles and bring in sleep.


Complex carbohydrates

Whole grains would increase your blood sugar levels for a moment but after a while when the glucose level drops, your body experiences a slowdown. This proves beneficial to have a quick sleep. You can eat whole wheat bread toast, peanut butter sandwich or whole grain pasta for this purpose.

Furthermore, brown rice and oatmeal are also excellent sleep boosters. They are fortified with vitamin B6 which has a calming effect on your mind and the amino acid tryptophan quite obviously helps to release the sleep hormones.

Maple syrup, Mandarin juice, Cherry (tart) juice, Grape juice

All these fruits are enriched with melatonin, which will naturally make you sleepy. You can have them before going to bed to have a good night sleep. Furthermore, the mineral content is also high which is essential for relaxing your body.


Pumpkin seeds and almonds

Pumpkin seeds and almonds are also counted among sleep inducing snacks for they are rich in magnesium. Scientists and doctors believe that lack of magnesium in diet can give you sleepless nights. Therefore, you can pop in some of these snacks sometime before hitting the bed.


Yogurt, dates, raisin

These three varieties of foods also contain tryptophan which helps you to sleep. While yogurt is rich in calcium that promotes muscle relaxation, dates and raisins are natural sources of complex carbohydrates capable of crashing down your energy and making you sleep. However, make sure you eat them at least an hour before going to bed to have a sound sleep.


Turkey and egg

Lean turkey is again a natural source of tryptophan. You can eat turkey sandwiches or grilled/baked turkey on your supper to sleep better. A boiled egg would also bring in the same effect due to its high tryptophan content. 


Combine your foods

Now that you know which foods you should eat to boost your sleep naturally you can treat yourself by combining the different varieties. For example, prepare shakes with banana, have almond milk, toss your oatmeal recipe with milk, raisin, cherries and dates or simply enjoy your turkey sandwich with a boiled eg

Written by: healthplus24.com team
Date last updated: June 16, 2014

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