How to sleep: Best food to eat before bed

Getting a good sleep may reduce a person’s risk of developing certain chronic illnesses, keep the brain and digestion healthy and boost the immune system. It’s generally recommended that one should aim to get between seven and nine hours of uninterrupted sleep each night. There are many strategies one can use to promote good sleep, these include making changes to the diet, as some foods actually have sleep-promoting properties. What are the best foods to eat to help you sleep?


Almonds are an excellent source of many nutrients, as one ounce contains 14 per cent of one’s daily needs for phosphorus, manganese and riboflavin.

It has been claimed that almonds may help boost sleep quality. The reason behind this is that along with several other types of nuts, almonds are a great source of a sleep regulating hormone melatonin.

Almonds are rich in magnesium and consuming adequate amounts of magnesium may help improve a person’s sleep quality, especially those who suffer from insomnia.


Turkey is high in protein and protein is an important element for keep the muscles strong and regulating the appetite.

Additionally, turkey is a good source of a few vitamins and minerals.

Many claim turkey is a great food to eat before bed due to it’s ability to promote sleepiness.

The protein in turkey may also contribute to its ability to promote tiredness.

More research is necessary to confirm turkey’s potential role in improving sleep.

Chamomile tea

Chamomile tea is a popular herbal tea that may offer a variety of health benefits.

The tea contains flavones, a class of antioxidants that reduce inflammation that often leads to chronic diseases, such as cancer and heart disease.

Chamomile tea also boosts the immune system, reduces anxiety and depression, improves skin health and has unique properties that aid in sleep quality.

Chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.


Kiwi contains a decent amount of folate and potassium, as well as several trace minerals.

Medical experts claim that eating kiwis may benefit the digestive health, reduce inflammation and lower cholesterol.

These effaces are due to to the high amount of fibre and carotenoid antioxidants.

According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed. 

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