Foods That Help You Sleep Better

Your dose for a great night of sleep and health

Foods That Help You Sleep Better
Image Credit: familydoctor

Do you often toss and turn at night instead of getting some good and relaxing sleep? Our modern lifestyle and busy daily schedules often make us stressed out and tired, and many times, the impact of this busy life can be seen on the quality of our sleep.

If you often wake up feeling tired, or if you find it difficult to fall off to sleep, or often wake up in the middle of your sleep, this could deprive your body of the crucial sleep that it needs. As a result, your overall health may also get affected.

If you too are suffering from something similar, and often feel yourself tired and sleepy, the answer to this could be lying in the foods that you are eating, or are not eating.

Here are some types of foods that can actually help you sleep better, and add to your health.

Vitamins That Help You Sleep Better

Check out these vitamins that can help you sleep better:

Vitamin D

  • This vitamin, which is also often referred to as the sunshine vitamin, is extremely beneficial for the quality of your sleep, as well as for the amount of sleep that you get.
  • Not having enough vitamin D in your body can cause you sleep disturbances and can make you wake up in the middle of your sleep, as well as reduce your overall sleep time.
  • Foods that are rich in vitamin D include egg yolks, oily fish, fortified foods and cereals, cheese, salmon, orange juice and other dairy products.

Vitamin E

  • This vitamin is a type of antioxidant and will be of help especially if you have restless leg syndrome. This is a condition in which you keep on shaking your leg, which makes it difficult to fall asleep.
  • Having foods rich in vitamin E will help to reduce this problem, which will help you fall asleep sooner.
  • It will also help to reduce the amount of hot flushes or sweating you have especially at night. This can improve your overall sleep quality.
  • Foods that are rich in vitamin E include dark leafy green vegetables, nuts, seeds, olive oil, sunflower seeds, almonds, peanuts, turnip greens, avocado and mango.

B Vitamins

  • The B vitamins usually comprise of the vitamins B3, B5, B6, B9 and B12.
  • Adding these in your diet can help you get good quality of sleep.
  • Once you consume these vitamins, it will regulate the amount of tryptophan in your body, which is a type of amino acid. This will help your body to produce more of the sleep inducing hormone known as melatonin, which can regulate your body’s sleep pattern.
  • Foods that are rich in B vitamins include chicken, fish, bread, oatmeal, soya beans, eggs, fortified cereals, peanuts, turnip greens, spinach, potatoes, avocado, broccoli, cheese, lentils, mushrooms, paneer, milk and whole grains.


Check out these fruits that can help you sleep better:


  • Kiwis are a rich source of folate and potassium.
  • They also contain a good amount of various trace minerals.
  • Combined together, these can significantly improve the quality and amount of your sleep.
  • Eating kiwis can also improve your digestive and reduce any inflammation, which can also help you sleep better.

Tart Cherries

  • Tart cherries contain a good amount of vitamins such as vitamin A, vitamin C and also manganese.
  • Tart cherry juice is also very high in its content of melatonin, which is the hormone which will regulate your sleep cycle and also help you to sleep more and sleep better.


Check out these herbs that can help you sleep better:

A cup of chamomile tea can soothe you to sleep
A cup of chamomile tea can soothe you to sleep

Image Credit: livestrong


  • This is clearly one of the most popular as well as most effective herbs that helps to promote sleep.
  • It can help to regulate your sleep cycle, reduce your stress, bring down any inflammation, soothe headaches and make you feel relaxed.
  • Warm chamomile tea can have a positive effect on sleep.


  • Lavender can help you relax and get rid of stress and anxiety.
  • It also helps to reduce any headaches and makes you feel calm and rested.
  • Have it in the form of tea, as a roll on oil around the temples, as a candle or in your bath.

Are you suffering from insomnia?

If you are suffering from insomnia and often have trouble sleeping, try these foods:

Diet For Insomnia

  • Pumpkin seeds: These contain tryptophan that can induce sleep and help you fall off to sleep.
  • Warm milk: A glass of milk can regulate melatonin production in the body that can balance your sleep cycle and help you sleep.
  • Yogurt: It is rich in tryptophan as well as B vitamins, magnesium and calcium.

If you’re often suffering from sleepless nights, try the above.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here; it is not a replacement for a doctor’s opinion. it is important to first always check with your own doctor before trying any medication, practice or suggestion from this site.