Some foods or drinks may cause hard sleep at night since it contains nicotine, caffeine, and alcohol. Some digestive foods may wake you up at night because of gas built up in abdomens. There is good news that some foods can help and improve deep sleep. 

The Best Foods that Help You Have Better Sleep – Improve Sleep Quality

It is a good idea to have natural foods that help calm nerves and improve sleep in the evening such as milk, fish, yogurt, and banana. Here are additional lists of the best natural foods that promote good sleep.


Almonds are a source of the sleep-regulating hormone melatonin and the sleep-promoting magnesium, which are great food before bed.

Turkey meat

No studies have examined that turkey promotes sleepiness. The fact is turkey has a high content of protein and tryptophan, which may induce tiredness, which may help have better sleep.

Chamomile tea

Studies reported that chamomile improved sleep quality, less night-time awakening, fewer symptoms of depression, which commonly associated with sleep problems and potentially improve sleep quality.

It has a content of a class of antioxidant that reduces inflammation that often leads to cancer and heart disease. This is a good choice for your health and better sleep. Learn more about Chamomile in Natural Sleep Herbs blog.


Kiwis are rich in serotonin, a brain chemical that helps regulate your sleep cycle. Antioxidants in kiwi such as vitamin C and carotenoids reduce inflammation. 

Both of antioxidant substance may improve sleep quality when eating before bed.

Tart Cherry Juice

Tart cherry juice has a high content of melatonin, which is a hormone that regulates your internal clock and signals your body to prepare for sleep.

It is a rich source of antioxidants that may protect your cell from harmful inflammation. We can find tart cherry juice and tart cherry extract in global markets.

Fatty fish

Studies reported that fatty fish increase production of serotonin, a sleeping promoting brain chemical because it has a content of vitamin D and Omega-3 fatty acid, which improve sleep quality.

Omega-3 may also protect heart disease and improve brain health.


Walnuts are rich in magnesium, phosphorus, copper, and manganese, a great source of healthy fatty acids, and high protein.

Omega-3 fatty acids that converted to DHA in the body may increase the production of melatonin, a sleep-enhancing brain chemical, which promotes better sleep and improve sleep quality.

Passionflower tea

Passionflower has the potential to reduce anxiety, according to the studies. It has a content of apigenin, an antioxidant that produces a calming effect and GABA, a brain chemical that reduces stress.

The calming properties may promote sleepiness, and it may beneficial to drink it before going to bed. Learn more about Passionflower in Natural Sleep Herbs blog.

White rice

Though white rice has low benefits than brown rice as it has low fiber, nutrients, and antioxidants, it has a decent amount of vitamins and minerals. White rice is high in carbs and lacks fiber contribute to its high glycemic index, which is a measure of how quickly a food increases your blood sugar.

Studies reported that eating foods with a high glycemic index, such as white rice, a few hours before bed may help improve sleep quality.


In conclusion

Most natural foods for sleep are not only good for better sleep, but also your better health, since they are a good source of nutrients as an antioxidant, which are good for skin and brain. It is a good choice to try them.

Find out more natural food for sleep in Natural Sleep Herbs.

I hope this information is useful to you. If you have any questions or your personal review, I want to hear from you. You can leave a comment below.


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