For a human being, sleep is essential to every aspect of health. Fortunately, some foods and drinks contain compounds that help our sleep cycle. It means they may help us fall and stay asleep.

It may reduce the risk of developing certain chronic illnesses, keep your brain healthy and boost your immune system. Sleep quality and duration also affect conditions like obesity, diabetes, and hypertension.

Getting between 7 to 9 hours of uninterrupted sleep at night is recommended, but many people struggle to achieve that. Making changes in your diet can help promote good sleep, as some foods and drinks have sleep-promoting compounds.

Here are foods and drinks that will help you sleep better:

Warm Milk

Warm milk is a common remedy for sleeplessness. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin. However, the childhood association of a warm cup of milk and bedtime may be enough to promote sleep. Like a cup of tea, having one cup of warm milk can be a relaxing nightly ritual before sleeping.


Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle. It is also a healthy evening snack because almonds are high in good fats and low in sugar and saturated fats.

Chamomile tea

Chamomile is a traditional remedy for insomnia. Researchers say that its flavonoid compound called apigenin is why this herb’s sleep-inducing properties. Also, drinking it helps you relax and mentally prepare for bed.


Walnuts contain melatonin, serotonin, and magnesium, which are compounds that promote and regulate sleep.


In one small study, people who ate two kiwifruits an hour before sleeping for four weeks experienced improved sleep time and efficiency. This may be because the fruit contains many sleep-promoting compounds like melatonin, anthocyanins, carotenoids, potassium, magnesium, and folate.

Fatty Fish

Vitamin D and omega-3 fatty acids are two nutrients that fatty fishes contain. These two nutrients help regulate serotonin that is mainly responsible for an established sleeping and waking cycle.


Cherries are rich in four different sleep-regulating compounds: potassium, tryptophan, melatonin, and serotonin. Researchers also found that cherries have anti-inflammatory properties that help reduce pain after strenuous activities.

Barley grass powder

Barley grass powder can be mixed with scrambled eggs, soups, and salad dressings. They are rich in several sleep-promoting compounds such as GABA, tryptophan, calcium, zinc, potassium, and magnesium.

In summary, many foods contain nutrients, chemicals, and other compounds that control our body’s sleep cycle. Let’s try to incorporate these foods into our diet to promote better sleep and have a healthier lifestyle.

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