Snooze foods: eat your way to a better night’s sleep

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Sleep is important. Really important. It’s the time when your body recharges. But sometimes, getting good sleep can be hard. This is called insomnia.

Thankfully, what you eat can help you sleep better.

How Does Food Affect Sleep?

Food and sleep are connected. Some foods contain nutrients that help your body make sleep-inducing substances. Others might make it harder to fall asleep.

Foods That Help You Sleep Better

Let’s look at foods that can help you sleep better.


Bananas are great for sleep. They’re like a sleeping pill in a peel! They have magnesium and potassium, which help relax your muscles.

They also have tryptophan, an ingredient your body uses to make sleep-friendly hormones. One study showed that people who ate two bananas a day had better sleep.


Almonds are a sleep superfood. They’re high in magnesium, which is good for your heart and muscles. It can also help you get better sleep. Research shows that when you don’t get enough magnesium, it’s harder to stay asleep.


You might remember your grandma giving you a warm glass of milk before bed. Well, she was onto something. Milk has tryptophan and calcium.

They can help you fall asleep and stay asleep. A study found that people who had a high-calcium diet had deeper sleep and woke up less during the night.


Cherries, especially tart cherries, are one of the few natural foods that have melatonin. That’s a hormone that helps control your sleep.

A small study found that drinking tart cherry juice made people sleep longer and more soundly.


Kiwis are a sleep-friendly fruit. They have lots of vitamins and minerals, like vitamin C and potassium, that are good for your health.

And they might help with sleep, too. A study found that people who ate two kiwis before bed fell asleep faster and slept better.

Foods to Avoid Before Bed

Just like some foods can help you sleep, others can keep you awake. Caffeine is a big one. It’s in coffee, tea, chocolate, and some medicines. It can keep you awake.

Spicy foods might give you heartburn, and that can make it hard to sleep. Also, eating a big meal close to bedtime can make you uncomfortable and keep you awake.

Other Tips for Better Sleep

Eating the right foods can help you sleep. But there are other things you can do, too. Try to keep a regular sleep schedule.

Make your bedroom cool, dark, and quiet. Turn off screens before bed. If you’re still having trouble sleeping, talk to your doctor.

Final Thoughts

What you eat can make a big difference in how you sleep. Foods like bananas, almonds, milk, cherries, and kiwis might help you snooze better.

But remember, it’s not just about what you eat. It’s also about keeping a regular sleep schedule and making your bedroom a good place to sleep. Sweet dreams!

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