Getting a sound and uninterrupted sleep at night is vital for your overall health. A good night’s sleep helps in better functioning of your immune system, brain function and digestive system. There are certain foods that help to induce sleep and improve the sleep quality. So, if you are struggling to catch up on your Zzzz, you should definitely read on below about these foods that help you sleep better.
#1 Most Varieties of Fish
Most of the fishes like Salmon, Tuna and Halibut are among the foods which help you catch up on a good night’s sleep. These fishes are rich in Vitamin B6 which is vital for the synthesis of a hormone called Melatonin. Melatonin is a natural sleep inducer hormone which activates on exposure to darkness. Also, the Fatty fish are great sources of Vitamin D and Omega 3 fatty acids. The combination of these two nutrients aids in the production of a sleep-promoting chemical called: Serotonin in a body.
#2 The Juice of Tart Cherries 
Tart Cherries are a great source of Vitamin A, Vitamin C and Manganese. They also contain a hormone called Melatonin. Melatonin is responsible for regulating your body’s internal clock and signalling your brain to prepare for sleep.
It also has certain powerful antioxidants like Anthocyanins and Flavanols which help to prevent the development of Chronic inflammation in your body. Consuming Cherry juice is believed to induce better sleep in individuals who are prone to tossing and turning in bed at night! Some degree of relief can be experienced by insomniac people upon consuming juice of Tart Cherries, twice in a day.
#3 Yogurt and Dairy Products 
Dairy products like Milk, Yogurt, cheese etc. contain Calcium and Tryptophan both of which help you sleep at night, better. Cheese also contains a chemical called Casein. This helps in the overnight repair of muscles. It also aids growth in kids while sleeping.
#4 Walnuts
Walnuts are a popularly consumed type of nuts. They have immense health benefits like reducing bad Cholesterol in the body, reducing an overactive appetite as well as improving the quality of sleep. They help you sleep at night, better due to the presence of Melatonin, the sleep hormone. A good amount of nutrients like Omega 3 fatty acids including Alpha-Linoleic acid (ALA), ALA is converted to DHA in the body. DHA is responsible for an increase in the production of serotonin, a sleep-enhancing neurotransmitter.
#5 Chamomile Tea
Chamomile tea is a popular variety of flower-infused tea. It contains antioxidants called Flavonoids which help to reduce chronic inflammation in the body. This kind of Chronic, low-grade inflammation is responsible for a host of diseases like Diabetes, Cardiac ailments and even Cancer. Apart from this, Chamomile tea is known to contain a specific antioxidant called Apigenin. This binds to certain brain receptors. These promote sleepiness and decrease the degree of insomnia.
#6 Kiwis
Kiwis are low in Calories yet dense in nutrition. They contain good amounts of Vitamin C, Vitamin K, Folate, Potassium and antioxidants called Carotenoids. The sleep-promoting effects of Kiwis are due to the fact that they contain a chemical substance. This is called Serotonin that helps regulate your sleep cycle.
Conclusion
Thanks to mother nature for all the above foods and their chemical composition! You can actually improve the quality of your sleep ay night by turning to these natural alternatives. You should also avoid popping a Tranquilizing medicine. In order to best reap the benefits of these foods, it is ideal to consume these at least 2 hours before bedtime. You do not want digestive issues by eating these just before retiring to bed. Readers, do you have any tried and tested recipe or daadi maa ka nuskha to sleep better? Let us know in the comments below.
Uttpal K
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Tryptophan helps in making Serotonin which in turn helps in inducing calm and sleepiness ,so foods rich in Tryptophan are generally considered good for sleeplessness like turkey,fish,nuts,seeds,tofu and cheese etc.Nice post !
Thank you Doc 🙂
This is the awesome list for more restful nights. Getting good sleep is incredibly important for our overall health.. Very useful post..
Thank you Priyanka.. 🙂
i didn’t know that insomnia could be relieved with food. i’d certainly be happy to give it a try. this would be a very helpful post for a lot of people.
Yes I am sure Richa.. 🙂
Cherries and hot milk are something that I have known and have experimented with wrt sleep. Chamomile tea has great benefits n works good in relaxation.
Yes, Jhilmil 🙂
It’s a good list specially for insomniacs.
I knew chamomile tea works good but had no idea about the other foods
Yes, Definitely Sayeri… 🙂
Helpful list as always Uk! Now I know why my mom insisted on us having buttermilk or yogurt in the night:)
Yes, Neha. These are all age-old remedies…
for someone who has trouble sleeping, this post is a godsend! i usually try using adequate amount of cinnamon in my meals and that helps but this all would be a great addition. i love flavoured green teas but never tried camomile before. ordering that right away 😛
Awesome Ritika.. 🙂
I have known how milk helps you sleep peacefully and have been following it since the longest time but this list is so helpful and I shall incorporate walnuts and cheese too now.
Yes, Sarah.. 🙂
List of so good food I never knew that it can bring good sleep..I really want to save the list
I am glad you liked it 🙂
Having trouble while sleeping is very common issue these days. Its good to know food can bring good sleep. Good sleep indeed need a check for good health
Yes, Yogi.. 🙂