Did you know that insomnia is one of the most severe sleep disorders in the US?
One in three Americans suffers from periodic insomnia, while one in ten also experiences chronic insomnia.
And according to the Center for Disease Prevention, roughly 30% of adults don’t get enough sleep at night, and this lack of sleep is unquestionably impacting their life.
So, of course, it’s not going to be unusual for many people to explore other ways to enhance their sleep.
And depending on which scale you fall on, insomnia or not, if you would like to relieve your lack of sleep, you can positively do that with natural foods.
In fact, learning to eat healthfully is a simple and effective way to reduce some stress and sleep more soundly.
After all, when tension is gone, sleep is, usually stress-free and undisturbed.
So let’s get started with these 12 sleep-inducing foods that encourage a good night’s rest, that way you’re not left tossing and turning into the late hours of the night!
Before you head into the list, this does not suggest that overeating will boost sleep. In fact, eating too much of any type of food can make it harder to sleep. But if you are looking for foods that will help get back the hours of sleep you crave, these foods should set you on the path towards slumber.
1. Get Better Sleep with a teaspoon of Raw Honey.
Let’s help you fall asleep faster with the supple taste of raw sweet honey. Believe it or not, the wonderful sweetness in raw natural honey can help you sleep a whole lot better.
Honey contains glucose, which when consumed, helps to lower levels of the sleep hormone orexin. The primary role of orexin is to control arousal and one’s alertness in the body. So naturally having honey right before bed, will calm that hormone down.
Also if you take one teaspoon of honey right before bed, it will effectively re-stock your liver with glycogen. And that can help you make it through the night without needing more food.
2. Have a Banana right Before Bed to help you sleep better.
It turns out, this beloved fruit is the perfect sleep aid. Just one banana right before bed will supply you with enough natural nutrients to keep you from tossing and turning.
Not only do bananas contain Vitamin B6, tryptophan, and magnesium, all of which help stimulate melatonin development, bananas also reduce stress, anxiety and alleviate muscle cramps.
They also contain high levels of potassium, which when eaten right before bed, can help in aiding a successful night’s sleep since studies have shown that potassium boosts sleeping through the night.
3. Enjoy Yogurt as a sweet dessert alternative before bed.
For those who crave something dessert-like right before bed, have a cup of yogurt instead of traditional ice cream!
Yogurt contains tryptophan and calcium, both are required to kickstart your sleep-inducing hormone namely, melatonin, and will help you feel more sleepy.
In fact, if you eat foods rich in tryptophan, it’s mother nature’s natural sedative that’ll help promote a restful night’s sleep.
4. One cup of cherry juice before bed will help you sleep soundly.
Cherries are rich in melatonin, that sweet hormone linked with sleep.
So it just makes sense drinking 100% pure cherry juice, prior to going to sleep, will reduce the intensity of insomnia, and help you sleep more soundly.
5. Chew on some figs.
For the moments when your insomnia is raging, make sure to always have some figs in your fridge.
Just one fig is packed with potassium, magnesium, calcium, and iron. When these minerals get settled in your system, they’ll assist with healthy blood circulation, muscle contraction, and other vital aspects of falling asleep soundly.
6. Snack on watermelon to stay extra hydrated.
Watermelon aids many digestive problems and reduces hunger pangs due to its high fiber levels.
Not only that, everything is in its name because for every 2-cups of serving, watermelon is always going to have half the water!
And since staying hydrated before bed is essential for a good night’s rest, this healthy food is a sure bet!
7. A small handful of unsalted Pistachios will get you sleepy.
For a great night of slumber, make sure to grab a small handful of unsalted pistachios.
Pistachios produce a healthy amount of protein, Vitamin B-6, and magnesium, everything suitable for inducing sleep.
Be cautious of a shell-cracking activity gone out of hand though, you shouldn’t exceed a 1-ounce portion. Anything too high in calories can have the reverse effects and keep you awake!
8. Enjoy a simple plum.
Plums are another simple fruit that’ll help solve your sleep problems.
In fact, having just one plum right before bed will induce a better night’s sleep because it contains calcium and magnesium, among other minerals, which help raise the levels of melatonin to control your sleep.
9. Peanut butter straight off the spoon will help you sleep better.
Did you know that peanut butter is rich in tryptophan, which can improve the body’s metabolism, resulting in a calorie-burning session all through the night?
Peanut butter also aids in muscle regeneration and offers a long-lasting energy supply that suppresses hunger and lessens food cravings.
You can spread some peanut butter on a piece of whole-wheat toast, or lick it off the spoon, it’s entirely up to you!
10. A small bowl of Popcorn will relax your body.
Popcorn is a complex carbohydrate that can initially trigger the body to release melatonin, when this happens it helps to relax the body, making it so much better to sleep at night.
Popcorn also contains melatonin and tryptophan, amino acids that double as a sleep aid.
Just make sure you lightly season your popcorn, so it won’t disturb your stomach while you sleep.
11. Restore back your sleeping patterns with Walnuts.
Another nut that made the list is Walnuts. After all, walnuts are the perfect snack to absorb the nutrients required for your body to rest well.
They are a good source of tryptophan, important for the development of the “body clock” hormone, melatonin, which helps promote a healthier sleep cycle and sleeping pattern.
You don’t need a lot to sleep well though, just a handful of walnuts will generate enough of the sleep hormone required to increase drowsiness.
12. Drink warm milk.
Warm milk could be your next common cure for restlessness. The content of milk comprises four sleep-promoting compounds, tryptophan, calcium, vitamin D, and melatonin, which all have a helping hand in increasing drowsiness.
However, the childhood affiliation that numerous individuals have between a warm cup of milk and sleep time may be more successful than tryptophan or melatonin in advancing your rest.
There you have it. All of these foods should help you sleep soundly!
But it’s also good to point out that we still owe these sleepless nights to a multitude of other sources, including depression, so these foods might not be able to help you with that.
But hopefully, the next time you are stuck tossing through the night, you should be able to handle it accordingly with some of these foods!
Check out, 14 Sleep Hacks To Solve Your Small(Ish) Sleep Problems, next!
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Hi, my name is Rebecca and I am the face behind Everything Abode! I am a lifestyle and wellness writer based out of Vancouver Island. When I’m not writing or exploring mountains and beaches with my furry rescue, I love spending time learning creative ways to manifest a healthy home. Thanks for stopping by!
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