Food and drink for better sleep

We present foods that are worth including in your daily diet if you want to improve your sleep …

The link between food and sleep has so far been the subject of much research. These have shown, for example, that foods containing tryptophan help you sleep. Tryptophan is an amino acid that helps build serotonin and melatonin, and both hormones help set your internal clock.


Walnuts are a great source of tryptophan, and they are also a stand-alone source of melatonin that can help you fall asleep faster.

Chamomile tea

Research has shown that chamomile tea triggers the secretion of glycine, a chemical that relaxes nerves and muscles, while also making the tea mildly sedative, making it ideal for drinking at bedtime.


The natural sugars in honey slightly increase insulin secretion and help tryptophan be absorbed more quickly into the brain. A spoonful before bed in a cup of chamomile tea can ensure you a more restful sleep.


Fish such as tuna, sole and salmon have a lot of vitamin B6, which helps in the formation of melatonin and serotonin.


Salad for dinner can be just a miracle cure, as lettuce contains lactukary, which has a calming effect and can help you relax before bed.


Cherries, and especially cherries, are a natural means of accelerating the secretion of melatonin. A study conducted at the University of Pennsylvania found that insomnia symptoms were milder in participants who drank cherry juice than in those who drank placebo.


Almonds are rich in magnesium, a mineral needed for quality sleep. People with too little magnesium in their body weight sleep longer.

Dairy Products

Dairy products are rich in calcium, which is supposed to help the brain use tryptophan to produce sleep-triggering melatonin.

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