foods that make you sleepy
foods that make you sleepy

It can be incredibly difficult for many of us to fall asleep at night. Because of the advancement in technology, smartphones can keep our brains awake and active late at night. Furthermore, there are so many things nowadays that might cause us stress, and we often go over and over things late at night, which can have a bad impact on our sleep. So, the days of being unable to fall asleep are over.

There are a variety of foods that can assist in trying to lure you to sleep. In this article, I’ll go through the 14 foods that can help you go asleep quickly at night.


Honey is a delicious meal that may be poured over oats or used to sweeten tea. Before going to bed, eat anything with honey in it because the glucose it contains helps to decrease a hormone called orexin. This is a neurotransmitter that makes your brain (and thereby you) more alert and aware. Honey prevents this from happening by inhibiting this neurotransmitter, making you calmer and more relaxed instead.


Bananas are not only delicious but also highly healthful. A banana before bedtime is a terrific strategy to help you get a better night’s sleep. It is the potassium in bananas that allows you to see the benefits, as it allows you to sleep all night long and reduces sleep disturbances. It also contains tryptophan, which, as previously stated, is beneficial in assisting the release of sleep-inducing chemicals. It also contains a significant amount of magnesium, which is a natural sedative.


White Rice

White rice is delicious when paired with chicken or curry. It also helps you sleep by enhancing the action of tryptophan. This is because rice has a high glycemic index, which means it raises blood sugar and insulin levels. This boost increases the action of tryptophan, allowing you to fall asleep faster.


The widespread belief is that eggs should be eaten first thing in the morning. Breakfast isn’t complete without scrambled eggs! However, if you eat scrambled eggs on toast right before bed, you will find yourself feeling incredibly tired. This is due to the presence of tryptophan, a miraculous molecule!


Almonds are one of the greatest foods to eat before bed to help you get a better night’s sleep. This is due to the fact that they contain a large quantity of melatonin, which, as I previously stated, is the crucial hormone that allows us to go asleep. Getting enough melatonin ensures that your body clock is regulated and working properly, letting your body and brain know when it’s time to sleep. Simply munching on almonds before bed will assist your body to prepare for the night’s sleep ahead.


Fish like salmon and tuna are not only delicious, but they can also help you sleep. Vitamin B6 is found in these fish, and it helps to boost the creation of melatonin, which, as previously said, is a hormone that helps you go asleep. Melatonin is a hormone that is produced when it is dark. That’s why we sleep with the lights turned off. As a result, consuming B6 from various types of fish aids in the early onset of melatonin generation.

Chamomile Tea

Chamomile tea is a popular drink that many people drink before going to bed, and there’s a reason for it. It not only helps your body get amazing antioxidant advantages, but it also relaxes you and makes you asleep before bed. It includes an antioxidant called apigenin, which is why it makes you sleepy. This molecule attaches to particular receptors in your brain that cause you to fall asleep. Doctors advised that those who suffer from insomnia drink chamomile tea every night.

foods that make you sleepy fast
foods that make you sleepy fast

Whole Grain Foods

Whole-grain foods, such as brown rice and oatmeal, are another excellent source of sleep-inducing nutrients. This is due to the fact that they encourage the synthesis of insulin. A rise in insulin produces an increase in tryptophan activity in the brain, resulting in drowsiness. Furthermore, whole grains contain magnesium, which, as previously said, is a mineral that aids in sleep maintenance. You’re less likely to wake up in the middle of the night if you have enough magnesium.

Certain types of Nuts

There are some types of nuts that are very good for making you sleepy, like walnuts, pumpkin seeds, flaxseed, and seeds. They function because they include magnesium and tryptophan, both of which aid in serotonin production. Serotonin is a unique hormone that causes you to sleep. So, before you go to bed, eat a handful of walnuts and you’ll be nodding asleep in no time.


The calcium content in yogurt is extremely high. Calcium is an essential component for our bodies for a variety of reasons, the most important of which is that it aids in the growth and strength of our bones. Calcium, on the other hand, can help us sleep better. It aids in the processing of the sleep-inducing chemicals melatonin and tryptophan, ensuring that they can perform their sedative-like role. If you don’t like yogurt, any dairy product that contains a high level of calcium will suffice. Instead, you may simply drink a large glass of milk before going to bed.


Kale works in a similar way to dairy products like milk and is thought in helping you go asleep. Kale is abundant in calcium, which aids in the processing of hormones that make you sleepy, such as tryptophan and melatonin.


The essential amino acid tryptophan can also be found in chicken and other birds, such as turkey. Tryptophan, as previously said, encourages the release of serotonin, which is what causes your body to relax and wind down. When your body begins to relax, the hormone melatonin is released, which aids in the regulation and control of your sleep cycle (e.g. REM sleep, etc.)


Kiwis are one of the healthiest fruits available. It contains a wide range of vitamins, including vitamin C and vitamin K. People who ate a kiwi every day before bed fell asleep 42 percent faster than those who did not, according to one study. They also reported a 13 percent increase in overall sleep time and a 5% improvement in their ability to sleep through the night without waking up. Isn’t it incredible? The fact that kiwi contains serotonin and its antioxidant capabilities have a relaxing impact that makes falling asleep easier is regarded to be the major cause for its outstanding sleep-inducing properties.

Tart Cherry Juice and Tart Cherries  

Tart cherries have a unique flavor from sweet cherries, as their name suggests. Occasionally referred to as sour cherries, these varieties include Richmond, Montmorency, and English morello. They can be purchased whole or in juice form. People who drink tart cherry juice have been shown to sleep better in several trials. People who consumed two one-cup portions of tart cherry juice per day had increased overall sleep time and higher sleep efficiency, according to one study. Tart cherries have been shown to have above-average levels of melatonin, a hormone that helps regulate circadian rhythm and promotes healthy sleep. Tart cherries may potentially have a sleep-promoting antioxidant impact.

So there you have it: the finest foods for falling asleep. They’re all delicious and simple to add to regular meals. When your evenings are restless and disturbed, eating these meals is the most natural, healthy, and simple method to help your sleep. As a result, you can say goodbye to sleepy mornings and wake up feeling revitalized with all the energy you need to take on the day.



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