Healthy Foods That Promote Better Sleep

Healthy Foods That Promote Better Sleep

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Healthy Foods That Promote Better Sleep InfographicShare0Share +10Tweet0Pin0Healthy Foods That Promote Better SleepWhy people need better sleep?What is insomnia?What can they do to have a better sleep?Healthy Foods That Promote Better Sleep​1. Bananas2. Low-fat cottage cheese3. Cherries4. Salmon5. Toast6. Kiwi fruit7. Spinach8. Brazil nuts9. Eggs10. Popcorn

Why people need A better sleep?

Most of daily life will be restored and in a process when you’re sleeping. Sleep is an active period in which you can recharge your energy and ready for the upcoming day. Studies show that after a long night, your muscles can grow up, hormones are synthesized, your memory is also improved.

When you don’t sleep enough, you feel tired and distracted, don’t you? I always believe that sleep’s functions are very important to your health. That’s why you will need a better sleep.

Adults need to sleep in 7 to 9 hours at night while the baby under 1-year-old need to sleep more, around 11 to 14 hours per day. However, you can decide your time for sleeping and make it becomes a daily routine. Your healthy will be better if there are no changes in sleep.

What is insomnia?

Insomnia is a phenomenon, you feel that it’s difficult to fall asleep or stay asleep. For some people, they can’t even fall asleep any moment despite they feel sleepy whole day.

My friend was suffered from insomnia for months even she tried so many ways to improve the situation. It’s really a hard time for her when experiencing terrible symptoms such as mood disturbances, low concentration, work performance decrease.

What can they do to have a better sleep?

If you want to create a suitable body’s natural sleep-wake cycle for yourself, you can start by doing exercises every day and eating healthy. Here is the suggestion of 10 healthy foods can promote your sleep. You can apply these kinds of food for your all family members.

Healthy Foods That Promote Better Sleep​

1. Bananas

Aside from being very delicious, bananas are being very nutritious also. It contains the amino acid tryptophan, which breaks down into melatonin and serotonin (a hormone that promotes feelings of relaxation) in the brain. If you’re in trouble with sleep, I suggest you eat bananas like a daily snack food. Your sleep will be better.

2.Low-fat cottage cheese

If you’re suffering from nighttime heartburn, eating low-fat foods like cottage cheese before bed can help fight acid reflux. This kind of cheese is also loaded with calcium, which helps regulate your body’s production of melatonin.


Studies show that eating some cherries or drinking a glass of cherry juice could make you fall asleep faster because cherries are one of the few food sources of melatonin which helps you have a better sleep. Is it a good idea to have a drink with your partner and chat with each other before bed? You will see it’s not only good for health but also for your relationship.


It might not be your first choice for a midnight snack, but dining on salmon for dinner could help you sleep more soundly. Having higher blood levels of DHA, the omega-3 fatty acid found in fatty fish is associated with better sleep. But if you’re not a fan of fish, popping a 600-mg daily supplement is just as good.


We’ve all experienced that sleepy feeling that comes after chowing down on a carb-heavy meal. Of course, eating too much can lead to restless, interrupted sleep. So you should skip the giant bowl of mac and cheese in favor of lighter carb source, like a piece of toast or a few whole grain crackers.Carbohydrates in foods raise blood sugar levels, which appear to play a role in regulating your body’s sleep-wake clock.

6.Kiwi fruit

Another sweet treat that can help you sleep are kiwis, which are rich in potassium, calcium, phosphorus, folate, magnesium and more. Studies show that eating two kiwis an hour before bed significantly improved sleep. You can freeze kiwis, too, so that every night you have a kiwi ready.


Dark leafy greens are very high in sleep-supporting minerals like calcium, potassium, and lutein. Add baby spinach to a pre-bed sandwich or smoothie for an extra boost, you will feel your sleep be better soon.

8.Brazil nuts

One of the best sources of selenium, these mega nuts also pack minerals like phosphorus and magnesium. Brazil nuts are especially good for vegetarians since most other selenium sources are animal-based.


As a good dose of protein, eggs are also rich in things like choline, folate, and vitamin D. Hard-boiled eggs make a very simple and easy late night snack, especially when partnered with crackers or a little ripe avocado.


When air-popped and made with minimal oil, popcorn can be a healthy and satisfying snack. Two cups popped is only about 60 calories, and it brings satisfying carbohydrates, minerals, and polyphenol antioxidants. Drizzle it with a little coconut oil instead of butter to up the ante with sleep-boosting lauric acid.

Could you find a suitable food to eat before bedtime after reading my article? If you have questions, don’t mind to ask me in the comments box below.

Share this to your friends to improve your sleep together.

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Wife, Mom of 4 and so much more living in the Sonoran desert. I am passionate about making meals and snacks healthier without sacrificing flavor! I promise you that if you buy healthy foods and make healthy foods, YOUR KIDS WILL EAT HEALTHY FOODS! My motto: Live as naturally as you want to feel.