Some people always have trouble in sleeping while some of us suffer to fall sleep occasionally. Today, more than 50 million Americans have trouble sleeping. The lack of sleep can lead in many health problems, giving you stress and change the mood.

We have listed some foods, adding them to your diet may help to increase your odds of a successful slumber. Many foods contain naturally occurring substances that bring on sleep; here are some of the best choices to help you settle down for a quality rest.

Foods and Drinks that help you sleep better

Foods and Drinks that help you sleep better


Different cherries have different properties and benefits. Tart cherries rather than sweet or maraschino cherries could help you to sleep better at night. There is research to show they have melatonin, which is a hormone that helps you sleep. When there is an increased level of melatonin in your body, it helps you sleep better.


Bananas, well-known for being rich in potassium, are also a good source of Vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness), according to an article published in the Annals of the New York Academy of Sciences.

Jasmine Rice

When healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-glycemic-index (GI) jasmine rice rather than lower-GI long-grain rice, in a study published in the American Journal of Clinical Nutrition. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of sleep-inducing tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain.

Warm Milk

It is been said from ancient time to drink a warm glass of milk before bed and have a quick sleep. Anything warm raises the body temperature, and that naturally makes you feel sleepy. The warm milk helps you fall asleep didn’t come from nowhere, as people over the centuries could tell you it really does work, but not for the modern day reason that states it makes you sleepy because of tryptophan. Conclusive studies have been done that show milk does not raise tryptophan levels, but it can raise your internal body temperature when it’s heated, which will relax you and make you sleepy and calm.

Tart Cherry Juice

A 2010 Journal of Medicinal Food study, conducted on older adults, suggests that a glass of tart cherry juice, a natural source of melatonin, may significantly reduce insomnia. Combine tart cherry juice, soy milk (or almond milk) and ice, then blend. It’s the perfect bedtime snack. If tart cherry juice isn’t available, try dried cherries (or fresh ones if they are in season).


Kale may help put you to sleep well. Kale is high in potassium and calcium, both of which have sleep-inducing properties. If you don’t want to crunch on kale right before bed, include it in a salad as part of your evening meal.

Whole Wheat Bread Toast

Have a slice of toast before bed: The carbohydrates can raise brain levels of tryptophan, which can make you sleepy. Any type of bread will work, but whole grain is best. The advantage of whole grain is that it supplies the body with many more nutrients and doesn’t spike blood sugar levels as much as refined grains.