11 Sleep Inducing Foods

Are you suffering from a lack of sleep due to any reason and want to have a solution to it? Well! Then have a look at your diet. Yes! You read that right. Eating the right foods before bed time would help you fall asleep faster and also improve your quality of sleep. To know more about sleep inducing food, go through the following arrays of the article.

11 Sleep Inducing Foods

Sleep Inducing Foods:

  1. Rice:

    White rice can make you fall asleep as it has a high glycemic index which induces sleep. Jasmine rice particularly gets on sleep at a faster rate as compared to any other type of rice.

  2. Green Leaves and Vegetables:

    Fiber filled foods such as broccoli, beans etc can help induce sleep faster and also help you get a better quality sleep. A lettuce salad with dinner could speed up your bedtime as it contains lactucarium, which has sedative properties and affects the brain in a similar manner as the opium. You can also take green leafy vegetables such as Kale, which are rich in calcium that aids the brain use tryptophan for manufacturing melatonin. Spinach and mustard greens are also good options which can help you sleep.

  3. Honey:

    Honey contains natural sugar which raises insulin slightly and allows tryptophan to enter the brain more easily. You can take a spoonful of honey mixed with chamomile tea before bed for a much restful sleep.

  4. Fruits:

    If you find it difficult to fall asleep at night then you can try out some fruits before bed. Banana is rich in magnesium and potassium and thus, aid in relaxing overstressed muscles. They also contain tryptophan, which converts to serotonin and melatonin which are the brain’s key calming hormones. You can blend one banana with one cup of milk to prepare a simple bedtime smoothie to induce sleep.

    A glass of cherry juice can also be an effective remedy to induce sleep. In a study it was found that cherries, especially the tart cherries, boosted the body’s supply of melatonin, which assisted the people with insomnia in falling asleep. You can drink a glass of cherry juice to have a better and faster sleep.

  5. Tea:

    Chamomile tea is highly essential and is also safe for having a sound sleep. As per research, drinking chamomile tea is linked with an increase of glycine, which is a chemical that relaxes nerves and muscles and acts like a simple and mild sedative.

    You can also drink green tea containing theanine, which induces and enhances sleep. You can take it just before bedtime.

    Passion fruit tea is one more tea you can take before bed, which would help you sleep more soundly.

  6. Hard Boiled Eggs:

    One of the best foods to help induce sleep can be egg. You can eat a hard-boiled egg that is rich in protein and you can fall asleep faster and also have a sound and proper sleep.

  7. Fishes, Shrimps and Lobsters:

    Fishes like Halibut, Tuna, and Salmon which are loaded with Vitamin B6 helps you fall asleep as they help our body in making melatonin and serotonin. One more good source to induce sleep include crustaceans like shrimp or lobster, which are rich in tryptophan that may bring you sleep easily.

  8. Cereals:

    You can consume a small bowl of cereal like your favorite flakes, before bed for getting better sleep. You can add milk to your flakes and also top your bowl with a sprinkling of dried cherries for better sleep.

  9. Dairy:

    Yogurt and milk have a great power for inducing sleep because of the presence of tryptophan. Moreover, the calcium content present in dairy products which helps in stress reduction and thus provide you proper stress-free sleep.

  10. Oatmeal:

    Warm oatmeal before bed can help you get more and better sleep. It induces sleep as it is rich in magnesium, calcium, phosphorous, potassium and silicon. You can add banana topping to your bowl of oatmeal.

  11. Walnuts and Almonds:

    Walnuts are rich in tryptophan, which is a sleep enhancing amino acid. Moreover walnuts contain melatonin, which induces you to fall asleep faster.

    Almonds are also loaded with magnesium, which is a mineral required for quality sleep. You can have better sleep with this.


Now that we know about the foods that help you sleep; why not try out these foods and enjoy your sleep at the best. It is right to say; “Sleep is the best meditation and everyone must go for a proper meditation.”

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:July 7, 2017

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