Foods to Help You Fall Asleep When You Need It

The importance of sleep cannot be overemphasized. Sleep helps your body, your mental health and your psychology. The amount of sleep you have has a lot to do with your general wellbeing. In fact, the World Health Organization (WHO) recommends that we have up to eight hours of uninterrupted sleep every day.

Do you find it difficult to have a proper good night sleep? If yes, you’re not alone. 30 per cent of the world’s population finds it difficult to sleep at nights. Don’t fret, however, because insomnia is not a hopeless case. You can sleep better at nights if you make little adjustments in your feeding habit. I’ll suggest you take note of what you eat before you sleep. It has been noted that there are some foods that have an adverse effect on your sleep. Alcohols, sugary foods, fatty foods, spicy foods and caffeine-containing food among others are top sleep spoilers.

If you want to sleep better, mind what you eat and when you eat them before sleeping. I’m going to point out 7 foods that can help you sleep better.


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Almonds are great for your health. They are rich in protein, fibre, Vitamins E and fats. Aside from the health benefits gotten from those, they help you sleep well. Calcium and magnesium which almonds contain richly help increased secretion of Melatonin hormone. Melatonin is great for sleep.


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Bananas. Who doesn’t love them? Well, asides from the fact that they taste great and are great for the energy boost, bananas contain a lot of potassium and magnesium which help the muscles relax and make you sleep more. They also help boost melatonin secretion in the body.


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Milk contains tryptophan. This mineral helps the release of melatonin and serotonin, hormones that help sleep. You should drink milk before bedtime. It helps to fall asleep faster. You should also try a blend of milk and bananas.

Green tea

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For generations, the Chinese have enjoyed the health benefits of green tea. One of them is theanine, an amino acid which aids relaxation and sleep, which is something that coffee does not do. You should avoid adding sugar though, as it aids insomnia.


Have you wondered why people fall asleep after Thanksgiving meals? Wonder no more – they ate turkey. Rich in protein and the amino acids tryptophan (the one that aids the secretion of melatonin in the body), turkeys are great sleep boosters. Chicken and lean meat are also known to contribute to sleep.


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Cherries contain melatonin which helps you sleep better and regulate the internal clock that helps you sleep and wake. They are a great solution to insomnia.


Kiwi has been called “the superfood for sleep”. It contains potassium, serotonin and vitamin c; these nutrients and amino acid aids sleep. Kiwis are also low in calories. Thus they speed up body metabolism. As a plus, they contain antioxidants which protect your skin from the effects of the sun.