Foods that help you sleep better

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Getting a good night’s sleep is essential for our overall health and well-being. However, many people struggle with sleep problems.

The good news is that certain foods can promote better sleep. In this article, we’ll explore how these foods can help improve your sleep quality.

Sleep is a complex biological process that plays a vital role in maintaining our physical and mental health.

Lack of sleep or poor-quality sleep can lead to a range of issues, including fatigue, mood disturbances, and even chronic health conditions.

Various factors can influence our sleep patterns, including stress, lifestyle, and diet. While there’s no one-size-fits-all solution to sleep problems, making mindful food choices can contribute to better sleep.

Foods that Promote Better Sleep

  1. Cherries and Cherry Products

Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Melatonin helps signal to your body that it’s time to sleep.

Consuming cherries or cherry products, like tart cherry juice, may enhance melatonin levels and improve sleep duration and quality.

Research Evidence: A study published in the “Journal of Medicinal Food” found that participants who consumed tart cherry juice experienced longer sleep duration and improved sleep quality.

  1. Fatty Fish

Fatty fish, such as salmon, mackerel, and trout, are rich in omega-3 fatty acids. These healthy fats offer various health benefits, including potentially improving sleep.

Omega-3s may help increase the production of serotonin, a neurotransmitter that promotes relaxation and sleep.

Research Evidence: While specific studies on omega-3s and sleep are limited, omega-3-rich foods are known for their potential to support overall brain health, which can indirectly contribute to better sleep.

  1. Kiwi

Kiwi is a nutrient-dense fruit that contains vitamins, minerals, and antioxidants. It’s also a natural source of serotonin and antioxidants like vitamin C and vitamin E.

Consuming kiwi before bedtime may help improve sleep onset, duration, and efficiency.

Research Evidence: A study published in the “Asia Pacific Journal of Clinical Nutrition” found that participants who ate two kiwifruits one hour before bedtime experienced significant improvements in sleep quality and sleep onset.


While no single food can guarantee a perfect night’s sleep, incorporating sleep-promoting foods into your diet may help improve your sleep quality over time. Cherries, fatty fish, and kiwi are just a few examples of foods that can support better sleep.

Remember that dietary choices are only one aspect of achieving healthy sleep patterns. Maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and managing stress are also essential for a good night’s sleep.

If you’re experiencing chronic sleep problems or insomnia, it’s essential to consult with a healthcare professional. They can provide personalized guidance and treatment options to address your specific sleep issues.

By making informed food choices and adopting healthy sleep habits, you can take proactive steps toward enjoying more restful and rejuvenating nights of sleep.

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