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12 Foods That Help With Sleep

Are you one of the unfortunate individuals who has a terrible time falling asleep at night? You’ve probably tried every sleep medication known to man and counted every sheep on the face of the Earth, and still nothing helps with sleep. Unfortunately, everyone’s body is different and there isn’t one single cure. There are steps you can take that should give you the edge over insomnia. First of all, make an appointment at a sleep clinic to make sure you do not have sleep apnea. If you’re in the clear, your next step should be to take a look at your diet. One step you may not have taken is eating the right foods at night. Many people eat a late dinner full of sugars that are destined to keep your eyes open. Although it may have no effect, we’ve put together some foods that will help promote a healthy sleep pattern.

Warm Milk

Everybody has heard that a glass of warm milk can help you sleep at night. But is it true or just an old wive’s tale? Researchers have found that when bioactive peptides in milk are taken before bed, the improvements in sleep are remarkable:

•    Promotes deeper sleep
•    Supports more restorative sleep
•    Induces relaxation at the level needed for sleep
•    Improves numerous stress markers

So to answer your question – yes! Warm milk will in fact help you sleep.

Source: Elephant Journal


Fish like salmon and tuna increase the production of melatonin, a hormone that regulates sleep and wake cycles. Fish is also rich is vitamin B6, which has been shown to relieve symptoms of restless leg syndrome. Not only will it help you get some shut eye, it’s also a healthy meal to close your day. Unfortunately, we are not talking about fish patties from your favorite fast food restaurant. We’re referring to the fresh, or frozen, fish you get at the supermarket.

Roasted Pumpkin Seeds

Foods rich in magnesium will help people get a better night of sleep according to scientific research. Roasted pumpkin seeds are a delicious way to add this important mineral to the diet and it serves as a very light bedtime snack or dessert for your fish dinner.


Cherries are high in melatonin, a hormone that regulates sleep and wake cycles. To get the most of your cherries, buy the montmorency kind and eat four or five cherries about 45 minutes to a hour before you hit the hay.

Carbohydrates & Protein

One of the most delicious bedtime snacks that will help you get some sleep is peanut butter on a cracker. If peanut butter isn’t your thing, cheese will work just as well. Obviously you don’t want to eat a big meal before bedtime. In fact, it’s best to eat your meal about four hours before your bedtime.

Green Tea

A soothing cup of decaffeinated green tea is highly beneficial in a number of ways including getting a good night’s sleep. Green tea contains the amino acids, theanine, which has proven to be important to a healthy night’s sleep. If you don’t like the taste of green tea, add a little bit of honey.


Much like peanut butter, almonds are believed to enhance sleep. The protein helps lower your blood sugar, plus they’re rich in magnesium which is also a sleep aid. About a half hour before you head to bed, grab and handful and down them with a glass of warm milk. Another benefit of almonds? They promote weight loss.

Chamomile Tea

Chamomile is another sleep aid that doctors and scientists have recommended for people who suffer from insomnia. Not only is the tea very delicious, it’s also calming. To get the best out of your tea, pair it with some magnesium.


Yogurt contains tryptophan, a natural sleep enhancer. Studies show that tryptophan eaten in yogurt is digested faster. Tryptophan can also be found in that warm milk we’ve been talking about. To get the most out of your yogurt experience, eat a couple of spoonfuls about 45 minutes before bedtime.

Soy Beans

This one is more targeted to the ladies because soy beans are especially helpful to women in menopause. Research indicates that foods rich in soy reduce hot flashes brought on in menopause. Blend two cups of soy beans with a dash of salt, a quarter teaspoon of olive oil, and a single clove of garlic for a light dip.


Have you ever wondered why you are still tired after waking up to a delicious bowl of oatmeal for breakfast? New studies indicate that oats contain melatonin and complex carbohydrates that are surprisingly helpful for those who have trouble sleeping. Save your oatmeal for bedtime snack (and mix it with some delicious warm milk).


To many’s surprise, studies confirm this bedtime snack is highly beneficial. The vitamins in bananas relax muscles, potassium and magnesium. Add a spoonful of peanut butter for some protein. Try this about hour and a half before you go to bed.

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