Nov 17, 2021
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10 best and worst sleep foods

10 best and worst sleep foods

Nothing is more annoying than insomnia, and good sleep is extremely important to stay healthy.

Whether you are a lark or an owl, you are unlikely to refute the fact that, going to bed and touching your favorite pillow, each of us would like to fall asleep right away.

Nothing is more annoying than insomnia, and good sleep is extremely important to stay healthy.

There is no consensus among scientists about which foods contribute to good sleep and which ones interfere, but there is an unofficial list of foods that are believed to have a more or less beneficial effect on the process of falling asleep, or steal sleep from us.

With him, we invite you to familiarize yourself.

Top 10 Sleep Foods:


Cherries are one of the few foods that contain melatonin. This substance helps to control our body’s internal clock.

Studies have shown that tart cherry juice can slightly improve sleep duration and quality in adults with chronic sleep disorders.


Probably, each of us remembers how in childhood our parents gave us a glass of warm milk at night when we could not sleep. And this is not just grandma’s gossip.

Milk contains an amino acid, tryptophan, from which serotonin (the hormone of happiness) is produced, from which melatonin (the hormone of calmness) is produced.

Fortified cereal porridge

Carbohydrates are good for falling asleep, but don’t lean on cookies before going to bed (and at any other time of the day, too). Better to eat a cup of cereal or whole grain cereal, which contains “good” or “complex” carbohydrates.

Add milk to these for a double sleep enhancer.

Jasmine rice

Also contains tryptophan, which contributes to the production of melatonin and serotonin. Eating this rice 4 hours before bed helps to gradually release glucose into the bloodstream, which halves the time it takes to fall asleep.


Bananas help sleep because they contain naturally occurring muscle relaxants magnesium and potassium. They also contain carbohydrates that help you fall asleep.

Bananas are generally good for your health: Potassium is essential for maintaining cardiovascular health and cognitive function.

Sweet potato

Sweet potatoes are a dream come true for sleepers. It contains not only complex carbohydrates to help you fall asleep, but also muscle-relaxing potassium. Plain baked potatoes in their skins, moonbeans, and papaya are also good sources of potassium.


Like milk, turkey contains tryptophan. However, with a complex form of insomnia, milk and turkey are unlikely to help you. Or you will have to consume an incredible amount of these products.

Valerian tea

Studies have shown that valerian root can speed up the process of going to sleep and increase the duration of sleep. In addition, valerian does not contain caffeine like regular tea, but rather relaxes and induces drowsiness.


Walnuts and cashews are high in tryptophan as well as melatonin. Eat a handful of nuts in the evening, or sprinkle them on a vegetable salad.


Spinach is rich in tryptophan and vitamin B6, which helps the tryptophan to be absorbed better. Also, do not forget to add this wonderful greens to the nuts in the salad.

10 worst sleep foods:

Cheeseburger with bacon

The fat in this fast food is guaranteed to make you sleepy. Fat stimulates the production of acid in the stomach, which can enter the esophagus and cause heartburn. In fact, there is nothing good for your health at all, including sleep, in such food, which is rich in fats and salt.


Alcohol in any form is extremely harmful to sleep. It is quickly processed in the body and makes you wake up several times a night. Drinking before bed can also easily induce or worsen snoring, which can interfere with your partner’s sleep.


Coffee contains caffeine, which is a nerve stimulant. Having drunk coffee before bedtime, you will not be able to fall asleep for a long time, if at all – it all depends on the amount and strength of the drink.

Of course, it all depends on the sensitivity of the body to caffeine, which is associated with the developed habit of drinking coffee. If you do not know your “caffeine threshold”, it is better to completely give up coffee in the evening.

Dark chocolate

Chocolate contains not only calories but also caffeine. Especially dark chocolate. Chocolate also contains theobromine, another stimulant that increases heart rate and insomnia.

Energy drink

The reason why the energy drink interferes with sleep, again, is caffeine. Such drinks contain a considerable amount of it, which can be equated to a large mug of coffee, or even two or three.

Carbonated drinks

Cola, Sprite, and other sodas contain caffeine and sodium benzoate, which irritate the intestinal tract and produce acid. Together, these two substances are the worst recipe for sleep.

Indian curry

It is not the dish itself that interferes with sleep, but the spices that it contains. Avoid eating foods high in spices and fat in the evening if you want to get a good night’s sleep.


Some medications and supplements contain caffeine. Pain relievers, diet pills, diuretics, and cold medications can contain more caffeine than a cup of coffee. Be sure to read the information on the package.


Foods high in protein inhibit the process of falling asleep and make sleep unproductive. In a dream, digestion slows down, and proteins inhibit it even more.

Instead of sleeping, the body works by digesting food. If you eat meat for dinner, be sure to add carbohydrates to help you sleep.


Drinking water throughout the day is very beneficial. But some time before bedtime, you should stop taking fluids, otherwise you will be guaranteed a trip to the toilet in the middle of the night. And even not one.

So before you run to the pharmacy for sleeping pills, try our list of the best products to help you fall asleep naturally.

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