Five Foods to Help You Sleep and Five to Avoid

If you need help sleeping at night, try snacking on one of these foods.


  1. Melon
  2. Fruits with high water content keep your body hydrated, which promotes better sleep. Apples, oranges and pears are also help hydrate.
  3. Almonds
    Almonds contain tryptophan and magnesium, both of which relax muscles and nerves and even help keep your heart rhythm consistent.
  4. Cherries
    If you are having trouble falling asleep, eat a handful of cherries. They are a natural source of melatonin, which helps to regulate your sleep cycle.
  5. Bananas
    Like almonds, bananas can help relax your muscles and nerves because they are rich in magnesium and potassium. They also contain vitamin B6 and that converts tryptophan into serotonin, further relaxing the body and mind.
  6. Peanut Butter
    Did you know peanut butter is rich in tryptophan? Spread some peanut butter on a few crackers or a piece of toast and the carbs will enhance the effects of the tryptophan and help you get to sleep. Whole grain crackers or bread are best.



Be sure to avoid these if you want to feel rested in the morning

Bad foods for sleep

  1. Caffeine
    Although this seems like an obvious one, you could be consuming caffeine without even realizing it. Chocolate, non-cola sodas, some protein bars and even decaf coffee all have some caffeine.
  2. Fatty Foods
    If you’re hungry late at night, don’t go for fatty foods like burgers and pizza. Since they take longer to digest, they interfere with your sleep.
  3. Spicy and Acidic Foods
    No Buffalo wings, tomato sauce or citrus juice before bed unless you want to risk being kept up with a bad case of heartburn.
  4. Sweets
    That bowl of ice cream or handful of cookies can interfere with your sleep because the sugar can give you a temporary energy boost and keep you up past your bedtime.
  5. Alcohol
    You may feel relaxed after a drink or two, but alcohol before bed can keep you up at night. It may help you fall asleep quickly, but it prevents your body from getting into the deepest stages of sleep and it may cause you to wake up in the middle of the night.

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