Top 10 Scientifically Proven Foods for Better Sleep

Sleep is an essential activity required by our body to maintain immune health, restore energy, and consolidate memory. Achieving good sleep quality and duration of at least 7–9 hours a day is necessary for overall health and well-being.

Foods rich in melatonin, tryptophan, magnesium, Zinc, vitamin B, polyphenols, and calcium are reported to be the best foods to support rest and relaxation.

Read more– Impact of junk food on sleep

10 foods that can help you sleep better:

1) Mustard seeds

Mustard seeds are rich in melatonin. Melatonin is a sleep-inducing hormone that is linked to good quality of sleep. Incorporating mustard in your food at night can help you sleep better.

2) Tomatoes

Tomatoes are also a rich source of melatonin that can help you sleep better. You can have it in the form of low-calorie salads or soups for dinner for weight loss and good sleep.

3) Almonds

Almonds are a great source of melatonin and magnesium. Both are sleep-enhancing nutrients, making them great food to eat before bed. You can have it in the form of almond milk or soaked form.

Read more– Soaking almond nutritional value and its benefits

4) Flaxseeds

Flaxseeds are also rich in melatonin, tryptophan, and magnesium. All these are the nutrients involved in inducing good sleep and promoting a relaxing effect. So you must include flaxseeds in your diet to effectively treat sleep disorders.

5) Kiwi 

Kiwi is a rich source of vitamin C, folate, and potassium. These are good for digestive health, reducing inflammation, and lowering your cholesterol.

Kiwis are also a great source of tryptophan and magnesium. It can efficiently increase total sleep time and sleep efficiency when consumed regularly.

6) Spinach

Spinach is a great source of calcium. Adequate calcium levels can help restore the normal course of sleep. Calcium helps the brain use tryptophan to induce sleep. Therefore, you can have spinach for dinner for better sleep.

7) Parmesan cheese

Parmesan cheese is a rich source of calcium and easily digested high-quality proteins that can be enjoyed in various meals, including dinner, for better sleep.

8) Olives

Olives are rich in melatonin. You can add it to your salads to increase the nutritional content of your food while improving your sleep quality.

9) Tuna

Tuna is an excellent source of magnesium. Further, a diet rich in magnesium is associated with deeper and uninterrupted sleep. Therefore, you can have tuna for dinner to reduce your night-time awakenings.

10) Chamomile tea

Chamomile tea is a rich source of apigenin, an antioxidant that binds to certain receptors in your brain to induce sleep and treat insomnia. Therefore, sipping a nice cup of chamomile tea after dinner will help you relieve the stress of your hectic day by inducing a soothing effect.

Conclusion

Incorporating sleep-supporting foods into your evening meals can significantly improve your sleep quality and overall well-being. Nutrients such as melatonin, tryptophan, magnesium, calcium, and certain vitamins play a vital role in helping the body relax and prepare for rest. From almonds and spinach to tuna and chamomile tea, each food contributes to better sleep in its own unique way. Pairing these foods with a balanced lifestyle, reduced screen time, and regular physical activity may help you experience deeper, more restorative sleep. Consistency in diet and sleep habits is key to long-term improvements in rest and health.

Disclaimer: The information given in this article is true to our best knowledge. Still, we recommend you consult your registered dietician or nutritionist before taking any of the foods mentioned in this article.

References

St-Onge, M.-P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of diet on sleep quality. Advances in Nutrition (Bethesda, Md.), 7(5), 938–949. https://doi.org/10.3945/an.116.012336

Pattnaik, H., Mir, M., Boike, S., Kashyap, R., Khan, S. A., & Surani, S. (2022). Nutritional elements in sleep. Cureus, 14(12), e32803. https://doi.org/10.7759/cureus.32803