Many people play the blame game after a bad night’s sleep, blaming it on job fatigue, blue light from their smartphones, or their bedmates’ tossing, turning, or wagging. But there’s another famous disruptor that most sleep-deprived people overlook: their dinner or late-night snack. As it turns out, what you eat before bedtime will have a major impact on how you will sleep.

Certain foods can help you sleep because they have a relaxing, sleep-inducing effect on the body, making it easier to fall asleep. Skipping certain foods and eating others would not relieve insomnia. Even then, changing the food consumption before going to bed can’t hurt. Scroll down for a list of some food that can help you drift off. 

White rice

It will help you fall asleep faster if you eat it before bed. White rice contains a lot of carbohydrates, which are believed to make you feel complete and relaxed. It also has a high glycemic index, which is believed to shorten the time required to fall asleep.


Sleep is an important part of making every diet and fitness routine work because it helps the body to process and heal from all the sweat and muscle breakdown. And cherries are the ideal fruit for the mission. Cherries are a natural sleep aid due to their melatonin material, which is a naturally released hormone that tells our bodies it’s time to sleep.


Bananas, which are high in potassium and magnesium, can induce sleep in your body by assisting in muscle relaxation. In addition, magnesium improved the quality of sleep of older adults with insomnia by increasing the amount of time they spent dreaming in bed (rather than only lying there) and making it easier to wake up. Bananas also include tryptophan, a precursor to the hormones called serotonin and melatonin, which regulate sleep and mood.

Peanut butter on whole-grain toast

The word “complete” is crucial. Whole grains contain the grain’s germ, which is extracted during the grinding of whole wheat grains into white flour. This germ contains vital B vitamins such as folate and vitamin B6, both essential micronutrients for proper tryptophan absorption as well as magnesium to help relax your muscles. Combine it with tryptophan-rich peanut butter (and maybe some bananas and honey) to help you relax.


Another excuse to adore this adaptable cuisine. Spinach is an insomniac’s best friend due to the high concentration of sleep-inducing nutrients. Not only is it high in tryptophan, but it’s also high in folate, magnesium, and vitamins B6 and C, both of which are important cofactors in the synthesis of serotonin and, by extension, melatonin. Spinach also includes glutamine, an amino acid that activates the body’s elimination of cellular contaminants that trigger insomnia. When it comes to cooking spinach, stay away from the blaze. Since heat degrades glutamine as well as vitamins C and B, it’s safest to consume spinach raw—combine with a banana and almond milk for the ideal pre-bed snack.

Parfait of low-fat yogurt

Combine low-fat Greek yogurt, sugar, and banana for a tryptophan triple treat. Yogurt and bananas also contain tryptophan, and the carbohydrates in the banana can aid in the absorption of tryptophan-rich foods by the brain. Do you require anything a little more filling? Mix in some raw oats, which will melt in the yogurt and are a good source of tryptophan.

Several foods and beverages can be beneficial. This is due to the presence of sleep-regulating hormones and brain chemicals like melatonin and serotonin. Some foods and beverages contain high levels of antioxidants and nutrients, such as magnesium and melatonin, which are believed to improve sleep by assisting you to fall asleep faster or stay asleep longer. It could be safer to eat sleep-enhancing foods and beverages 2–3 hours before bedtime to enjoy the benefits. Eating right before bedtime can trigger digestive problems such as acid reflux. More study is needed to determine the precise role that foods and beverages play in promoting sleep, but their proven results are very positive.

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