10 Foods That Can Make You Sleep Better at Night

3 mins read
foods that make you sleep at night

Are you suffering insomnia at night? Try to eat these foods and check out if you can have better sleep at night.

Going to bed fast and getting good quality of sleep is everyone’s dream, especially those who suffering insomnia. Being able to sleep well will recover your body and boost up your energy on the next day.

The food that you eat on dinner can actually play role in whether you will sleep quickly or not. If you’re already have trouble sleeping or insomnia, don’t make it worse by consuming foods that can make it even more difficult for you to sleep.

Apart from the sleep hacks to fall asleep easier that we discussed in other post, here are 10 foods that can help you sleep better at night:

1. Nuts

Nuts - foods-that-make-you-sleep-at-night
Nuts has been famous as one of the nutritious food if you’re a fitness addict. Surprisingly, nuts also can help you to relieve insomnia.

When it consumed, it can trigger the body to produce the serotonin hormone which helps the body to relax. Here are some nuts that you can consume include almonds, walnuts, flax seeds, pumpkin seeds, and sunflower seeds.


2. Oatmeal

Oatmeal - foods that make you sleep at night

Oatmeal is one of the famous meal served for breakfast. Apart from it, it turned out that oatmeal can make you sleep better if you consume it.

Oatmeal contains magnesium in which can help you sleep faster. Normally, people who has lack of magnesium in their body will experience sleep trouble. Hence, by regularly consuming oatmeal everyday, it could replace back the missing magnesium in the body.

3. Warm Milk

Milk - foods that make you sleep at night

If you’re having difficulties to sleep at night, try to drink a glass of warm milk before bed. Milk contains 4 important substances, which are tryptophan, calcium, vitamin D, and melatonin.


These four substances can make human body sleep easily. If you are afraid of gaining weight, you can replace regular milk with low-fat or high-calcium milk since the calories are much lower.

4. Dark Chocolate


Not all chocolate is bad for your health. For example, dark chocolate is good to consume as it has very low sugar level and small calories. But, be prepared of it bitterness!

Consuming dark chocolate at night is believed to help cure the insomnia. The serotonin content in dark chocolate can help the body and brain relax.

If you feel dark chocolate is too bitter, you can drink together with warm milk. You’ll get sleepy even more!


5. White Rice

White rice - foods that make you sleep at night

Have you experienced sleepiness after eating so much rice? This is because white rice can provoke insulin to rise. The rise in insulin will make your body drowsy and sleepy.

It can be used as a way to help the body relaxed. However, sleeping right after eating is certainly not good for your health. Make sure you have one to two hours after eating before going to bed.

6. Eggs

Egg - foods that make you sleep at night

Apart from being good for your diet, eggs can also help you to overcome the problem of insomnia. Tryptophan is a substance in eggs that can help someone to overcome sleep problems. So before you go to sleep at night, consume some eggs as your dinner.


7. Bananas

Banana - foods that make you sleep at night

Bananas contain potassium which is very high. Potassium is needed to improve sleep quality to make it more restful. Bananas also contain tryptophan and magnesium which can also make the body sleep fast.

8. Fish

Salmon Meat

If you want to sleep fast and had a quality sleep, it is mandatory to include fish meat in your dinner menu. This is because most fish meat contains vitamin B6.

According to research, when you consumed vitamin B6, it can stimulate the production of the hormone melatonin.


The hormone melatonin is a hormone that only released by the human body in response of the darkness. This is why you should turn off your light when sleeping

By eating fish meat, your body will be forced to produce the hormone melatonin earlier than usual. As the result, you’ll able to sleep faster.

9. Yogurt


If you’re bored of drinking warm milk at night, you can have yogurt as the substitute. Or, maybe if you’re having allergic of lactose from the milk. Yogurt can stimulate the body to produce hormones that can make a person sleep faster, which are tryptophan and melatonin.

10. Honey

Honey - foods that make you sleep at night


When someone has difficulty of sleep, one of the possible cause might be due to excessive of orexin. Orexin is a neurotransmitter in the brain that keeps the body awake.

The function of honey here is to suppress the orexin so that the body can relax. By relaxing the body, it will be easier for us to rest and sleep.