8 Great Foods That Help You Sleep Better At Night

Updated: May 25, 2022
By Abdulsalam Yunusa
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Sleep is one of the best gifts given to man by the Creator. Imagine how life would be if there was no night at all, and one has to work for a good part of the 24 hours. Scary, right? Well, apart from getting an opportunity to rest, sleep also has several other benefits that you shouldn’t let pass you by. Unfortunately, sleep might sometimes elude you despite having had a stressful day, and of the several options available, natural foods that help you sleep better at night, are definitely worth a try.

In this article, I will be sharing with you 8 amazing foods that help you sleep better at night. Let’s hop into it.

Natural Foods That Help You Sleep Better

These foods and drinks are effective in improving your sleep because they contain sleep-promoting compounds such as serotonin, tryptophan, melatonin, flavonoids, folate, magnesium, anthocyanins, etc.

I will mention the foods alongside the compounds they contain.

1. Milk

If you have been a coffee lover for a while, and it is among the last things you take before going to bed, you might want to replace it with warm milk.

Apart from the good taste it has, milk is also one of the foods that help you sleep better at night. This is because it is rich in calcium, melatonin, Vitamin D, etc. and all of these are compounds that promote your sleep.

2. Walnuts

Sleep promoting compounds such as serotonin, melatonin, magnesium, and calcium are present in walnuts. While scientific research is yet to strongly support it, eating walnuts a few hours before sleep has been associated with a good night’s rest.

3. Add Fatty Fish

Fish contain Vitamin B6, which is important in melatonin production. Melatonin is important in regulating the sleep-wake cycle. Additionally, remember that serotonin is among the sleep-promoting compounds.

This compound is also regulated by omega-3 fatty acids and Vitamin D found in fatty fish. This includes Mackerel, tuna, salmon, and sardines.

With the right amount of serotonin in your body, you are more likely to fall asleep and have a good night’s rest.

4. Almonds

Apart from being a good snack for people trying to lose weight and avoid unhealthy fats, almonds are one of the natural foods that help you sleep better. This is because they are rich in melatonin, a hormone that is very important for regulating sleep.

Almonds also contain magnesium and other compounds. Other nuts you can eat are flax seeds, pumpkin seeds, and sunflower seeds.

5. Kiwi

Kiwi fruit can help you sleep better at night because it contains melatonin, calcium, magnesium, and other sleep-promoting compounds. More research is still needed to establish its actual relationship with sleep, but it is worthwhile to give it a try.

6. Warm Chamomile Tea

Taking tea is one of the ways to relax after a hard day’s work. Chamomile herbal tea has been used for quite a while to treat insomnia.

Its sleep-promoting activity is likely due to the flavonoid compound it contains. Just like several other herbs, its relationship with sleep is still unclear and more research is needed.

7. Dairy Products

Dairy products are also natural foods that help you sleep better at night. These include milk, yogurt, cheese, and crackers. They are rich in calcium. Calcium is important in regulating sleep hormones like melatonin and tryptophan.

8. Chicken

Eating poultry at night can also help you to sleep. Poultry includes chickens, ducks, turkeys, and geese. They contain tryptophan which is an essential amino acid that your body cannot produce and thus must be obtained from food.

It helps your body to make serotonin and melatonin; both are important hormones that enable you to sleep well at night.

Other Foods and Drinks You Can Try Include;

  1. Tart cherries
  2. Lettuce
  3. Barley grass powder
  4. Passionflower tea
  5. Banana
  6. Whole grains
  7. Honey etc.

General Tips for Sleeping Better at Night

Using the foods and drinks mentioned in this article will go a long way in helping you sleep better at night. Nevertheless, for better results, here are some tips that will help you sleep better at night.

  1. Do not eat immediately before sleep
  2. Keep your phone away before you go to bed. If you can’t do this, use a lens that blocks out blue light coming from your phone’s or laptop’s screen.
  3. Do not sleep in a noisy environment
  4. Switch off the lights in your room
  5. Reduce your intake of caffeinated drinks and snacks before sleep
  6. Keep hydrated
  7. Avoid alcohol consumption
  8. Find the best mattress and pillow for you


Whether it is school activities, work at the office or factory, or some workout in the gym, our days are almost always filled with lots of activities. Getting a good night’s sleep is a sure way of taking a break from the hustle and bustle of the day.

Now that you have read our list of some of the foods that help you sleep better at night, you should also apply other good sleep etiquettes in order to achieve optimal results.

Have you tried using any of the foods and drinks above to improve your sleep? We would love to hear about your experience in the comments section


I am 25 years old, what is the average amount of sleep I need per night?

For someone your age, getting 7-9 hours of uninterrupted sleep is recommended.

What other natural methods can I use to get better sleep at night?

You might want to try adjusting your daily activities to reduce stress and create a good sleep environment by avoiding noise and bright lights. You might want to keep your phone at least an hour before you go to bed.

I am having trouble sleeping, can I take sleeping pills?

Sleeping pills can come with a lot of side effects when poorly used, thus it is best prescribed by doctors.

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  1. Akorede

    I am having trouble sleeping early I can only fell asleep late in the night yet I need to wake up early to go to work

    • Abdulsalam Yunusa

      Oh, sorry about that. You should try any of these foods or a combination of them 1 hour before the time you intend to sleep and let’s see how it goes.


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