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10 Foods That Help You Sleep Better at Night (With Examples)
Getting quality sleep is essential for both physical and mental well-being. If you find it hard to fall asleep at night, your diet might be a key factor. Here are 10 foods that can help you sleep better, with real examples:
1. Bananas
Rich in magnesium and potassium, bananas help relax your muscles and nerves.
Example: Eat a banana 30 minutes before bedtime.
2. Warm Milk
Contains tryptophan and calcium, which help the brain produce melatonin and serotonin — essential for sleep.
Example: A warm cup of milk before bed.
3. Gotu Kola (Centella Asiatica)
Known for calming the nervous system and reducing anxiety.
Example: A small gotu kola salad with your dinner.
4. Soursop (Graviola)
High in antioxidants and natural melatonin.
Example: Eat a few slices of fresh soursop in the evening.
5. Sweet Potatoes
They are rich in complex carbohydrates and potassium, which help with muscle relaxation.
Example: A small bowl of boiled sweet potatoes for dinner.
6. Nuts (like Walnuts, Cashews)
Packed with magnesium and natural melatonin.
Example: A handful of mixed nuts (about 8–10) as a bedtime snack.
7. Oats
Contain melatonin and help the brain trigger the feeling of sleepiness.
Example: A small serving of plain oats with warm milk.
8. Yogurt
High in calcium, which helps the brain use tryptophan to make melatonin.
Example: A few spoonfuls of unsweetened yogurt after dinner.
9. Chamomile or Herbal Tea
Chamomile tea is known for its natural calming properties.
Example: A warm cup of chamomile tea 20–30 minutes before bed.
10. Brown Rice
Contains complex carbs that increase serotonin production.
Example: A cup of brown rice with your evening meal.
Conclusion
If you're struggling with sleep, changing what you eat at night can make a big difference. These 10 foods are not just healthy — they also naturally support restful sleep. Try including them in your diet and notice the improvement!