Achieving a good night’s sleep isn’t just about hitting the pillow and closing your eyes. It’s a delicate dance of various factors, and one often underestimated aspect is diet. What you consume before bedtime can significantly influence the quality of your sleep. In fact, it’s among the most overlooked yet crucial determinants of a peaceful slumber. The right foods not only help you fall asleep faster but also ensure you stay asleep longer, paving the way to becoming an early riser.

Understanding the significance of foods to improve your sleep quality is paramount. While many readily reach for sleep aids or adopt behavioral changes, the impact of dietary choices is often underestimated. By integrating the best foods to help you sleep into your evening routine, you can unlock the potential for a restorative and rejuvenating sleep experience. Let’s delve deeper into this realm and explore the transformative power of nutrition on your journey to better sleep.

7 Foods & Drinks That You Must Consume Before Going To Sleep


Almonds are a superb provider of several nutrients. The regular intake of fruits and vegetables may decrease the chance of diseases such as type 2 diabetes and heart disease. These are the results of the healthy monounsaturated fats, fiber, and antioxidants.

Besides, they might also be the factors that can increase the sleep quality. On the other hand, they are rich in vitamin B and magnesium, the components that are beneficial for sleep. Taking in the right amount of magnesium, in particular, will help you overcome insomnia if you have it.

Moreover, besides other kinds of nuts, almonds are a source of the hormone melatonin, which controls your internal clock and signals your body to prepare for sleep.

Chamomile Tea

Chamomile tea, widely recognized for its soothing properties, is frequently used as a natural treatment to reduce inflammation, lower anxiety and treat insomnia. This tea has apigenin, an antioxidant that reacts with the certain receptors in your brain that may be the cause of sleepiness and insomnia.

Chamomile tea is a good way to help you to calm down and relax, hence you will feel relaxed and then you will be able to sleep. It’s a great option for those who want to have a warm, relaxing drink to cap off their day.


Kiwi is a low-calorie fruit and contains numerous nutrients. A single kiwi has a lot of vitamins C and K, and a significant amount of fiber and antioxidants as well.

Scientific research presents that kiwis are among the most excellent foods for you to help you sleep. In one research, the people who consumed two kiwis per hour before sleeping fell asleep 42% sooner than those who didn’t. The sleep-enhancing effect of the fruit is due to its high serotonin levels and antioxidants, which also cause a better night’s sleep.

box of sleep supplement that improves sleep quality

Tart Cherry Juice

Tart cherry juice is also a powerful sleep medicine. It is abundant in antioxidants, like melatonin, a hormone that controls your sleep and wake cycle.

Research shows that the drinking of tart cherry juice has been proved to be the enhancer of the sleep duration and quality. In a research study, the participants who drank tart cherry juice twice a day for two weeks had improved sleep than the ones who took the placebo. This juice can be a tasty and healthy drink which will help you to sleep better.


Turkey is a high-protein food that has the tryptophan, an amino acid that raises the production of melatonin. The intake of protein-rich foods before going to bed can increase the feeling of fullness, hence, the chance of waking up during the night with an empty stomach will be reduced.

Turkey also supplies the necessary nutrients that boost the development of the whole body and keep it healthy. A pairing of turkey in your evening meal is the reason why you can fall asleep faster and stay asleep longer.


Walnuts are also one of the best sources of melatonin and the healthy fats. They are filled with omega-3 fatty acids, which may help in lowering inflammation and also in promoting heart health.

The melatonin and other healthy fats in walnuts can be a factor in the improvement of sleep quality. Walking about a handful of walnuts before going to bed may result in a considerable improvement of your sleep patterns.

Passionflower Tea

Passionflower tea has the reputation of being the tea that reduces anxiety and promotes sleep. It holds apigenin, an antioxidant, which attaches to the receptors in the brain, thus, triggering the feeling of calmness and sleepiness.

Passionflower tea which is a tea you make from dried passion flowers is a great way to relax your mind and make your body ready for sleep. It is a highly beneficial option for people who suffer from insomnia or anxiety.

In addition to the top seven foods and drinks mentioned, several other options can help improve your sleep:

Dairy Products

Dairy products, for instance, milk, cheese, and yogurt, are rich in tryptophan, calcium, and vitamin D, which can be useful in enhancing the quality of sleep. The timeless old way of drinking a hot cup of milk before going to bed is a traditional cure for insomnia.


Bananas contain potassium and magnesium, the substances that are the natural muscle relaxants. In addition to that, they also have tryptophan, which can help you to increase melatonin production.


Oatmeal is a whole grain that together with fiber and complex carbohydrates is a good source of them. In addition, it can boost the level of tryptophan in the bloodstream which is the key to obtaining a good night’s sleep.

White Rice

The glycemic index of white rice is high, therefore, it can produce tryptophan and serotonin in the brain which is responsible for sleep. The intake of white rice a few hours before going to bed could be the key to better sleep.


The ideal foods and drinks should be a part of your evening routine to ensure that you sleep well at night. At the same time, various natural foods like almonds and chamomile tea, and kiwi and tart cherry juice can be the ones that make you fall asleep much faster and hence enjoy a good sleep. Moreover, dairy products, bananas, oatmeal, and white rice can as well as dairy products, bananas, oatmeal, and white rice can be an additional boost to your sleep. The main idea of the sentence is the improvement of the diet that is good for sleep and consequently better health and life.

For those who want to improve their sleep, try exploring a supplement for sleep and its benefits in sleep. Early rising and finding the best natural sleep aids together with the habits which can help in a healthy sleep schedule are also the ways which may contribute to a better sleep routine. Keep in mind, the good night’s sleep begins with the right foods which will be of great help to you in getting the sleep.