Foods to Improve Sleep
Eat Your Way To A Better Night’s Sleep
By: Pura | July 03, 2017

Many adults argue that we are in the middle of a sleep crisis, as a global community we’re sleep-deprived, and that we are dire need of a sleep revolution. Luckily, research has shown that we don’t necessarily have to resort to sleeping pills to recover and what we eat can to significantly improve our sleep!

One study showed that eating a high-fiber diet that is low in sugar and saturated fat can improve your sleep. Natural remedies that have been used for thousands of years have been proven by science to be just as effective as modern western medicine too.

Before taking a sleeping pill or booking a quiet room at the Hilton, try adding these foods and supplements to your diet to drastically improve your sleep, happiness, and health.


Valerian Root

Valerian root has been studied extensively to treat insomnia and improve sleep and the results are promising. It’s also been suggested that it helps ease anxiety. However, it’s a good idea to talk to your health professional before taking a valerian root supplement since it can negatively interact with other medication you might be taking.


Melatonin is a hormone made by our pineal gland that controls our waking and sleep cycles. Your melatonin levels drop during the day, during the winter season, and as we age. It’s found in some grains, meats, and various fruits and vegetables but it’s also widely available in supplement form which has been proven to help you sleep, fight insomnia and improve sleep quality.


Oatmeal is a high fiber and low sugar food that can improve the quality of your sleep and it’s advised that you eat it after digesting protein. It’s even recommended as a middle of the night snack if you finding yourself tossing and turning.


Brown Rice

Like oatmeal, brown rice is a low-sugar, high-fiber complex carbohydrate. Rice cereal is another great quick option to leave you feeling full and ready to drift off to sleep faster. This is due to slow-releasing insulin from foods low on the Glycemic Index food is eaten. Insulin signals the brain that we are satisfied and helps signal the key amino acid in our body, Tryptophan, which helps us fall asleep.


Goji Berries, Bananas, Cherries, and Other Melatonin Rich Foods

There are foods that you can eat that naturally contain melatonin and will raise the melatonin in our bodies to help us sleep. Pineapples, bananas, orange bell peppers, cherries, walnuts, and tomatoes all have melatonin in them. Goji berries, especially, have high melatonin content so grab some granola with goji berries!


Want more tips on reaching optimal health? Read ‘20 Reasons to Have Green Tea Every Day’ next!

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