Sleep is vital in several ways including reducing one’s risk of developing chronic diseases. It is therefore healthy for you to have enough sleep as recommended by sleep experts. Sleep should be uninterrupted. Fortunately some foods contain sleep-inducing compounds that help us sleep soundly throughout the night. Here are some effective tips besides food that can help you enjoy a good night sleep.

Make changes in your diet

Avoid coffee and other stimulants before bedtime. If you have to take coffee during the day, it is advised that you have your last cup 6 hours before bedtime.

Exercise on a regular basis

Exercises improve muscle tone thus increasing their relaxation, this way you are able to better sleep.

Eat 2 -3 hours before sleeping

Heavy eating or eating late into the night can cost you a good sleep. Digestion is a process that needs several responses from different organs including the brain. Because of this it is almost impossible for the body to relax for sleep.

Take 6-8 glasses of water a day

Water has several functions such as keeping melatonin and serotonin hormones in check which are vital for a good. Additionally, water is essential for excretion of toxins that could be building up leading to insomnia.The following foods contain different compounds that when synthesized by the body, improves your overall sleep quality and quantity:

1. Almonds

Almonds are tree nuts with several health benefits. Almonds improve your sleep better because they contain sleep-regulating hormone melatonin.

  • They are also rich in magnesium. Magnesium plays a major role in depleting the stress- hormone known as cortisol. Cortisol hormone is known to interrupt sleep.

2. Turkey

Turkey has a high content of protein. Proteins are essential for keeping muscles in check and reducing or regulating appetite. Additionally, it contains amino acid tryptophan, which increases production of sleep-regulating hormone melatonin.

  • Consume turkey regularly to improve your sleep significantly.

3. Fatty fish

Examples of these types of fish include:

  • Salmon
  • Tuna
  • Trout
  • Mackerel

They are rich in vitamin D and omega-3 fatty acids. Omega-3 fatty acids help in reducing inflammation hence protection against heart diseases.Combination of omega-3 fatty acids and vitamin D is vital in enhancing your sleep quality. They both help increase the production of serotonin, which is a sleep- promoting brain chemical.

4. Walnuts

Walnuts are rich in omega-3 fatty acids and linoleic acid. They are essential in boosting heart functioning. Walnuts have the ability to reduce high cholesterol levels, a major risk factor for heart disease.Walnuts are one of the best food sources of the sleep-regulating hormone melatonin which helps enhance and improve sleep quality.In addition, walnuts contain fatty acids omega-3 that increases production of serotonin that is essential for a calm sleep.

5. Milk

Milk is rich in tryptophan which is essential in increasing sleep regulatory hormone melatonin. It enhances sleep especially in the elderly when taken along with regular moderate exercises.

6. Bananas

Bananas contain tryptophan and magnesium compounds. Tryptophan plays a major role in increasing production of sleep-regulating hormone melatonin. Magnesium reduces the stress hormone cortisol hence enhancing sleep.

7. Oatmeal

Oatmeal is high in carbohydrates. It induces drowsiness when consumed before bed hence prepares your brain for sleep.Oatmeals can be  cooked together with other meals such as soup or porridge.

Our final thoughts

Getting enough sleep is very important for your health. Many foods help due to their rich content in hormone serotonin and melatonin. If you find yourslef struggling to get a good night sleep, you are advised to take the above types of food before bed.


  1. Types of food for better sleep

  1. How to get to sleep(May 2015)

  1. Sleep supplements(October 2015)