11 Foods and Drinks That Promote Sleep

Jul 14, 2022  -  Nutrition & Wellness

There are certain foods that can promote sleep either based on scientific research and even the nutritional makeup of the food or drink. Melatonin is essential for sleep because it regulates the circadian rhythm which promotes healthy sleep. Below is a list of foods that are believed to maybe make falling asleep a bit easier.

1. Tart Cherries or Tart Cherry Juice:

tart cherries have been found to have above-average concentrations of melatonin. Tart cherries may also have an antioxidant effect that is conducive to sleep. 8 ounces of tart cherry juice provides about 17% of the daily potassium a woman needs and about 13% of the daily potassium a man needs. (1Trusted Source2).

2. Milk:

Milk contains a decent amount of melatonin. Try drinking a warm glass of cow’s milk before bed!

3. Grapes and Goji Berries:

High in melatonin and are also a good source of antioxidants and fiber! 

4. Eggs:

Out of all the animal sources of protein, eggs are probably the best source when it comes to melatonin levels.

5. Nuts:

Most nuts actually have a good of melatonin with pistachios and almonds containing the highest levels. Nuts are also a good source of healthy omega-3 fats and antioxidants. 

6. Oats:

Are a good source of fiber as well as a good source of food with good levels of melatonin and tryptophan, which is thought of to increase melatonin levels.

7. Bananas:

Bananas contain melatonin, tryptophan, vitamin B6, and magnesium, which are all great for producing serotonin and helping you sleep.

8. Corn:

Corn contains both melatonin and tryptophan.

9. Mushroom:

Mushrooms contains both melatonin and tryptophan.

10. Turkey:

Turkey contains tryptophan which increases melatonin levels which promotes sleep. The protein contained in turkey is believed to contribute to tiredness. It is worth noting, however, that more research is necessary to confirm Turkey’s role in promoting a good night’s sleep.

11. Chamomile Tea:

Chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia. There is also some evidence to support that drinking chamomile tea may boost your immune system and decrease anxiety and depression. (3Trusted Source45).

Give these things a try and see if they help! If you are anything like me and have issues falling asleep and staying asleep, then doesn't hurt to try, right!? Let me know which of these helps you the most! Inquiring minds want to know! :)