Food for Sleep that helps you unwind

Sleep is important for a body to recover and repair the damages that occur internally or externally. It is important for our physical and mental health. Sleep deprivation may cause difficulty in making decisions, may affect your daily performance, irritability, and slower reaction time.

Some of the food helps you sleep better. Melatonin is the hormone that regulates your body’s sleep-wake cycle. Food rich in melatonin may help you sleep better. Let us see more about the food that can help improve your sleep quality.


Milk contains sleep-inducing tryptophan amino acids. This boosts serotonin and melatonin. Drinking warm milk before going to bed may help you sleep better. Milk is not an option for a person with a dairy allergy.


Bananas are rich in potassium, magnesium, tryptophan, carbohydrates, Vitamin B, and Fibers. All these may help improve sleep quality through various processes. Bananas help reduce muscle cramps, reduce stress and anxiety, reduce insomnia, increase serotonin and melatonin.


Gastrointestinal issues can cause sleeping problems. When the digestive system is healthy you can sleep better. Yogurt has probiotics that keep the gut healthy. Yogurt contains the amino acids tryptophan which is converted into melatonin and serotonin

Kiwi fruit

Kiwi fruit contains vitamin C and E, other antioxidants, and serotonin.  The antioxidants promote the immune system, helping in the repair and restoration of body cells. Kiwi fruit helps boost serotonin levels and an increase in serotonin can increase melatonin levels.


Almonds contain melatonin and magnesium. Both are considered to be key ingredients for good sleep. The magnesium helps reduce the stress hormone which is known to disturb sleep.

Food to Avoid for Sound Sleep

Spicy food

Spicy food can cause indigestion. It can lead to heartburn or acid reflux. The symptoms may worsen when you lie down. Thus your sleep is affected. Try to avoid spicy food a few hours before bedtime to promote good sleep.

Caffeinated foods and beverages

Caffeine stimulates the central nervous system. This increases the state of alertness and keeps you awake. Try to avoid sodas, coffee, caffeinated tea, chocolates, etc., before going to bed.

High glycemic food

High glycemic food can cause spikes and drops in blood sugar levels. This can trigger the release of hormones like cortisol, adrenaline which can cause stress, anxiety, and irritability. Thus your sleep gets affected.

Fatty foods

Fatty food might take time to digest causing discomfort while sleeping. This can keep you awake at night. Try to avoid fatty food a few hours before bedtime.

Image courtesy of (Image Courtesy: AH Beard)

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