Food to Eat for Good Sleep

Food to Eat for Good Sleep

Depending on the food and drink you consume, it can significantly affect your alertness and energy. However, sleep and nutrition are complex. Therefore, there is no single food item guaranteed to give you a good night’s sleep.

Although good mattresses & sleep often go together, some food items and beverages make it even easier for you to get good sleep. With that said, continue reading to know what these food items are.


Kiwi contains a lot of minerals and vitamins. In fact, Vitamin C and E, folate, and potassium are the most abundant in this fruit.

Furthermore, according to research, kiwis can make sleep better. A study even indicated that eating two kiwis an hour before bed can make people fall asleep more quickly. In addition, they also experience a better quality of sleep.

However, the reason kiwis can help with sleep is still unknown. Nevertheless, researchers think it has something to do with its antioxidant content, high serotonin concentration, and ability to deal with folate problems.

Malted Milk and Bedtime Milk

Milk and a special powder formulation with mainly wheat flour, malted barley with sugar, different vitamins, malted wheat are the components of malted milk. Horlick’s is a well-known company that produces malted milk powder.

With that said, milk helps with sleep because it has melatonin, and few milk items are also enriched with serotonin. In addition, when cow milk is collected at night, there is more melatonin. Therefore, it can be beneficial in giving you natural sleep-inducing hormones.

Fatty Fish

Research shows that fatty fish is ideal for getting quality sleep. In fact, one study observed participants for months. They found out that those who consumed salmon 3 times a week experienced better sleep quality and functioned better in the daytime.

The researchers also think that fatty fish are beneficial to sleep because of the omega-3 fatty acids and vitamin content. These play a role in the regulation of serotonin in the body. In addition, they also concentrated on eating fish during winter because vitamin D levels are likely lower.


Nuts such as walnuts, pistachios, cashews, and walnuts can also improve your sleep. Even though the amount you should consume varies, all of them have melatonin and minerals, such as zinc and magnesium, that help the body perform its processes.

Moreover, a clinical trial that used supplements discovered that a mix of zinc, magnesium, and melatonin could help older people suffering from insomnia sleep better.


Studies conducted about the connection between carbohydrate consumption and sleep have different results. However, some research says that consuming rice can improve sleep.

For example, a study conducted with adults in Japan found out that participants who ate rice regularly said they experienced better sleep than those who ate noodles or bread.

However, you have to keep in mind that the study only saw a connection but cannot explain why this happened.

Nonetheless, it does support previous research wherein it was discovered eating food with a high glycemic index 4 hours before going to bed can help give you better sleep.


Finally, you know the different food items that can improve your sleep. However, what’s most important is that you keep a consistent and balanced diet that provides vitamins and minerals. Of course, this includes components that can provide better quality sleep.


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