importance of good sleep

5 Foods for Sleep Support

A good night’s sleep is an essential ingredient to a happy and healthy life. Maintaining a routine, eliminating alcohol and caffeine, and switching off early from laptops and smartphones are common tips to help improve your chances of a peaceful night. However, your diet can play a major role too, both as an aid and a hindrance. So, check out the following list to see what foods to add to your diet and those to avoid to encourage a rejuvenating sleep.

Foods to Eat

Downing a handful of almonds before bedtime can do wonders for those struggling with insomnia. Not only are almonds packed full of protein, they also contain the nutrients, tryptophan, magnesium, calcium, and niacin, which all work together to increase levels of melatonin, helping you feel more relaxed and ready for bed.


Aside from almonds, other nuts such as walnuts and even small amounts of pistachios contain similar beneficial properties to help boost your sleep cycle.

Kiwi Fruit

Brimming with antioxidants and boasting high levels of serotonin, this low-calorie fruit makes the perfect snack before bedtime. In fact, a four-week study revealed that consuming two kiwis an hour before settling down for the night improved overall sleep quality and duration, and made participants fall asleep much faster.


A breakfast staple, oatmeal, can also be enjoyed at night to aid the body’s natural sleep pattern. High in complex carbs and a natural source of melatonin, a bowl in the evening is as beneficial to your health as it is in the morning.


Simple yet satisfying, bananas are renowned for their soaring levels of potassium and magnesium, which combine to relax nerves and muscles for good sleep.

Foods to Avoid

Any foods or drinks high in sugar, caffeine, or fats should be avoided. They include such culprits as energy drinks, coffee, alcohol, and desserts. Red meat, tomatoes, and spicy dishes should also be shunned to increase your chances of enjoying a blissful night’s sleep.