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Food That Can Help You Improve Your Sleep Quality

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Do you often feel just as tired when you get out of bed in the morning? Do you have trouble falling asleep and staying asleep? 

Do your irregular sleep habits leave you feeling sluggish, moody and irritable? Here are the tastiest ways you can regulate your sleep and improve your general health and wellbeing.


Besides being a great snack thanks to their content of good fats, fiber, and antioxidants, almonds can also help you sleep better. 

They are a tasty source of melatonin, the sleep-regulating hormone that helps us fall asleep. Additionally, they also contain high levels of magnesium (one ounce of almonds equals 19% of our daily requirements) which can help people with insomnia. 

Magnesium can help reduce levels of the stress hormone cortisol that messes with our sleep patterns, but it also reduces inflammations that interrupt sleep. 

While some additional research is needed to fully prove the link between almonds and sleep, you can conduct your own experiments and consume a fistful of almonds every night before bed for a few weeks and see how they affect your sleep.


Turkey is as delicious as it is nutritious. Turkey meat is very rich in protein, providing consumers with 4 grams per ounce, which means this bird can help keep your muscles very strong and your appetite at bay. 

It’s also a great source of various vitamins and minerals. Besides all of these benefits, many people also report feeling very sleepy after eating turkey. Why? 

While there is still no real scientific proof that turkey puts people to sleep, there are some properties that might explain why we feel ready to hit the hay after a good turkey dinner. This type of meat contains tryptophan, an amino acid that boosts the production of melatonin that regulates sleep. But, turkey is also loaded with protein which might also promote the feeling of tiredness. 

Eating protein before bed can help you fall asleep faster and have better sleep quality. So, if you can choose what to have for dinner, pass on the steak and choose turkey instead!


A glass of warm milk is a common household remedy for insomnia, but does it really help? Turns out that it does! 

Milk is rich in various sleep-promoting compounds—melatonin, tryptophan, vitamin D and calcium. However, what works even better is the association we have with milk and bedtime in childhood and it can be so much stronger than melatonin. 

Having a cup of warm milk is a great little bedtime ritual that can relax you and lull you to sleep.

Chaga tea

This mushroom is very popular in Russia, Finland and other surrounding countries and people often brew tea with these birch tree fungi. 

While Chang is rich in antioxidants, it can also assist the human’s body’s natural ability to produce melatonin by stimulating the endocrine system. 

If you consume Chaga tea daily, you can help your brain falling into a deep sleep that promotes healing. However, make sure to only get the highest-quality Chaga extract from trusted suppliers. Luckily, there are companies that will help you get your quality Chaga without heading to Russia or paying too much money.

Chamomile tea

Chamomile is a well-known soldier in the fight with insomnia. What this herb contains is a compound called apigenin which might be responsible for putting us to sleep. 

While the evidence is pretty slim, still try to grab a cup of warm tea before bed—it will prepare you for bed and ensure you’re relaxed and pampered which can help with drifting off to sleep.


While further research is needed, scientists noticed a connection between kiwi fruit and sleep. Two small kiwis before bed are all you need to improve your sleep, sleep quality and time you spend asleep.

 Kiwi might be able to knock us out thanks to its content of melatonin, anthocyanins, flavonoids and other compounds known to promote sleep.

Tart cherries

Another fruit that can help people struggling with irregular sleep is tart cherries. These red pearls are rich in melatonin, tryptophan, potassium and various antioxidants that might help promote sleepiness. 

This is especially evident with athletes since tart cherries help reduce exercise-triggered pain which allows more comfortable sleep.

So, if you don’t want to resort to any sleep medication, try these healthy snacks and drinks and they will certainly help you catch those precious Zs and make you feel fresh and energized in the morning!

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