Top 5 Foods to Help You Sleep

Here are five foods to help you get a better night’s sleep.

Every so often we all struggle to get the proper night’s sleep that we need to have a productive day and it is estimated that more than 30 per cent of the population struggle with insomnia. Some foods contain the minerals necessary to regulate and promote the production of the hormones that aid sleeping, with may people seeking more natural ingredients to help get their sleep patterns back on track. Each of the foods that we’ve chosen helps to promote the hormone serotonin, which allows you to fall asleep, or foods that contain nutrients that help yo maintain good sleep.


1. Bananas

Bananas are well known o be a good source of potassium – which is also a muscle relaxant – but they’re also high in magnesium with helps to not only relax your muscles too, but to keep you asleep. They also contain tryptophan and magnesium, which are natural sedatives. With bananas averaging 110 calories in each fruit, and being fat-free they make a great bed time snack.


2. Cherry Juice

Studies where two groups of people were given tart cherry juice and another given a placebo drink showed results indicating that the group given the cherry juice had improved sleep, and felt the need to nap less during the day. The placebo group had no changes to their sleep quality or patterns. Cherry juice is also proven to promote the production of melatonin, the hormone that regulates your sleep cycle.

cherry juice


Cacao is rich in tryptophan, which helps to reduce stress and encourages the body to manufacture serotonin, commonly known as the ‘feel good’ hormone. Cacao and dark chocolate is particularly known for having good levels of magnesium, which when the body has enough of, helps you to stay asleep. When buying chocolate, choose a bar with a high cocoa solids percentage to get the most out of the cacao within it.


4. Walnuts & Almonds

Walnuts are a good source of tryptophan, which is a sleep enhancing amino acid that helps make serotonin and melatonin. Almonds are rich in magnesium, a mineral needed

walnuts and almonds

for good sleep. Studies have found that when the body has a lower source of magnesium, it’s harder to stay asleep. Walnuts and almonds also contain natural healthy fats, but of course must be eaten in moderation.

5.Whole Grains

Eating whole grains encourage

whole grainsinsulin production that results in tryptophan activity in the brain, and magnesium which helps you to stay asleep. Commonly found in bread and crackers, they’re also good sources of carbohydrates that will help you to stay full during the night.

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