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    Foods to Help You Sleep Better

    Linda Nguyen | Jan 13, 2019

    Getting a good night’s rest is dependent on a number of things, and your diet is one of them. It’s common knowledge that we should avoid caffeine by a certain time, but foods that promote a better night’s rest aren’t as obvious.

    Certain foods are rich with sleep-regulating hormones, like melatonin and serotonin, and antioxidants like magnesium so you can fall asleep fast and stay asleep for longer. So for a full night of snoozing, it's recommended that these sleep-inducing foods be consumed 2-3 hours before bedtime.

    Find out which foods are the best for the ultimate snooze below!


    Loaded with potassium, magnesium, calcium and iron, all of these minerals can keep your sleep struggles at bay because they help with blood flow and muscle contraction. Plus, you’ll feel full enough to sleep thanks to their fibre content.

    Sweet potato

    Sweet potato packs a potassium punch as well as sources of magnesium and calcium which also helps you relax. Looking for a sweet dessert that won’t throw off your sleep? Try sweet potato toast.

    Cottage cheese

    As a solid source of protein, cottage cheese will have you drifting off to dreamland because it contains amino acid tryptophan, which increases your serotonin production (the neurotransmitter that helps regulate sleep).

    Top off your cottage cheese with some raspberries, not just for tartness, but also because it’s a rich source of melatonin.


    Pistachios are high in melatonin so you can effectively catch your Zzz’s. They’re also rich in protein, vitamin B6, and magnesium which all play a role in making sure you sleep better.

    Watery fruits

    You know how we keep saying that staying hydrated is good for sleep? Well, keeping your thirst quenched doesn’t solely have to come from water. Fruit with a high water content like cantaloupe, watermelon, apples, oranges, and pears are solid fruits to munch on.


    Almonds are a great source of the sleep-regulating hormone melatonin. They’re also a source of magnesium, which is known for its ability to reduce inflammation and reduce levels of cortisol (a stress hormone).

    Nut butters, too, can have a similar effect. Give this almond butter and banana protein smoothie a try and let the Zzz’s fill you. Have yourself a handful and let the Zzz’s fill you.

    Herbal teas

    This should come as no surprise. The drowsy benefits of chamomile and others sleepy teas, like valerian root, are super effective in calming your nerves so you can relax and snooze.


    Like cottage cheese, gobbling down enough of this lean protein means you’re consuming tryptophan, which gets metabolized into serotonin and melatonin.


    Cherries are an excellent source of melatonin so you can hit the hay with ease. Rather not deal with the seeds? Tart cherry juice works too.

    Dark chocolate

    Rich in magnesium, dark chocolate will up your serotonin levels so you can relax your mind and body.


    Feeling peckish before bed? Hummus is loaded with protein, tryptophan, and vitamin B6 to keep you snoozin’ throughout the night.

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