Nine Foods That Improve Your Sleep Quality


For maintaining good health overall, you must get adequate sleep every day. Sleeping for a definite number of hours every day is quintessential as it helps improve brain health, lowers your susceptibility to multiple chronic illnesses, and strengthens your immune system.

On average, you must attempt to get at least seven to nine hours of sleep every day. However, because of your daily commitments, there will be days when you may not be able to get the requisite sleep.

But, there are a few things that you can do to ensure that you sleep better. One such thing is making certain dietary changes. Here, in this guide, we will address some of the best sleep-inducing foods that you must include in your diet. So, let us get started and address them one by one. 


Kiwi fruit or kiwi is an oval-shaped, small-sized fruit. The fruit is predominantly famous in New Zealand, even when it is grown in several countries globally. You can find both gold and green varieties of kiwis, but the latter is found in more significant numbers.

Kiwi fruits are rich in several minerals and vitamins. They contain folate, potassium, Vitamin E, and Vitamin C. Some studies have concluded that kiwis have an essential role in bettering your sleep quality. 

Kiwis are especially a good pick for students. Students have a tough schedules – multiple lectures, assignments, online courses, and so much more. On long hectic days, you can consume two kiwis an hour ahead of my bedtime. It surely will help you sleep better and faster.

A good tip here is if take your financial modeling certification course or math course, or any other course, or revise your lectures before sleeping, the retention power will be better. It is because with Kiwi you will sleep better, and studying just before bed, helps the brain return what you just grasped. 

Well, not only that, but kiwis also improve your sleep quality. There are no reports on why or how kiwis help with your sleep quality, but it is somehow related to the antioxidant properties in kiwis. They tackle the folate deficiencies in the body and induces serotonin.

Warm milk

It is one of the most prevalently used home remedies to improve your sleep quality. Milk is rich in sleep-inducing compounds, such as melatonin, Vitamin D, calcium, and tryptophan. 

Even experts also believe that it is more the childhood association that people have with warm milk and bedtime, making it more effective than melatonin or tryptophan. More so, a warm cup of milk before bedtime can also be quite relaxing. You can also try low-fat milk as the perfect snack before bedtime. It is low in calories and incredibly nutritious.  


Turkey or chicken contains tryptophan in it. It is an amino acid, which you get only from the food or the drinks you consume. Tryptophan, when enters the body, result in the production of serotonin. It is a relaxing mood uplifting hormone, which also results in the production of melatonin, a hormone responsible for your sleep. More so Poultry helps with good hair growth too, both on your face and head. For maintaining that hair, do not forget to invest in a good shaver. You can find some reviews for the best shavers on RazorHood. A choice between Wahl 9818 vs 9864 can be a viable investment.

Whole grains

Whole grains stimulate the production of insulin in the body. This induces a tryptophan activity in the brain. Whole grains also have magnesium in them, which helps you get quality sleep. When your body has a dearth of magnesium levels, you are prone to waking up in the middle of your sleep, thereby resulting in poor sleep quality. 

Fresh herbs

These tend to soothe the body. For instance, basil and sage have chemicals, which lower tension and induce good sleep. 

‘My doctor told me to include fresh herbs in my dinner to help me sleep better. So, my family and I enjoy pasta. So, what we do is make your homemade pasta sauce, which has both basil and sage in it. Preparing this sauce is quite easy. Also, the advantage of homemade sauces is that it is easier to keep a check on the calories, as opposed to the store-bought sauces, which have excessively high sugar content,’ comments Alice, an associate reviewer with RazorHood

Even though doctors recommend basil and sage in the meals before bedtime, they strongly advise against herbs, such as black pepper and red pepper. These have a stimulatory effect and disturb your sleep. 


Honey is another food product that helps you sleep better at night. It is rich in glucose, which reduces the orexin levels in the body. Orexin is a neurotransmitter, which amplifies your alertness. Hence, taking a tsp of honey in warm water or milk can surely help you with your sleep. Moreover, taking one teaspoon of honey prior to bed can also replenish your liver with glycogen, an ingredient needed to make it through the night, even sans food. If you can get your hands on raw honey, it will definitely be better. The natural sugars present in honey boost sleep by transporting tryptophan from your blood to the brain.  

Soy foods

Foods made in soy, such as edamame, miso, and tofu, gave high isoflavones in them. The isoflavones are the compounds responsible for triggering serotonin production in the body. Serotonin is a brain chemical, which has a direct impact on your sleep cycle. On days when you eat two or over two servings of soy in dinner, you’ll experience a relatively better sleep.

Pistachios and walnuts

Pistachios are a rich source of vital nutrients, such as magnesium, proteins, and Vitamin B6, which improve your sleep quality. However, as they have a high caloric content, you must eat them in moderation only. Walnuts are brainy nuts, which bring several health benefits.

One such health benefit of walnut is their effectiveness in helping you sleep better. Walnuts regulate the melatonin in the body, which is a hormone responsible for your sleep.

Further, walnuts also provide the body with Omega-3 fatty acid, ALA, which transforms to DHA by the body, and triggers the production of serotonin, a chemical responsible for sleep. These nuts are also excellent for boosting your memory.

So, if you are working on your skill building by pursuing some of the top listed courses on TangoLearn, the nuts should be your go-to snack. They will help you learn better, and even sleep better.


Figs contain iron, calcium, magnesium, and potassium—these minerals aid in muscle contraction and blood flow, vital for quality sleep. In addition to satiating your sweet tooth, fig also is a rich fiber source, which keeps you fuller for longer.

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