ZZZ: Superfoods for a good night’s sleep

Posted on: December 22, 2017

Nothing is more annoying than not being able to sleep. There are so many ways that supposedly promise a good night’s sleep, such as turning off digital screens and keeping your room at the right temperature. But, you may be surprised to know, there several foods that naturally make you sleepy. Here are our top choices to help you get a quality night’s sleep.

Sweet potatoes

Sweet potatoes contain magnesium and potassium, which will help the body relax. The potassium calms the body by lowering the blood pressure while magnesium reduces stress hormones. So, they’re an ideal food to help you drift off and plus they taste great.


Grab a small handful of almond before bed to help you fall asleep faster. They have key nutrients that can help improve your sleep. They contain niacin, an organic acid that can reduce anxiety and stress, leading to a better night’s sleep. Also, they’re full of magnesium, so almonds pack quite the punch for a good night’s rest.



Tuna is a major source of Omega-3 fatty acids, which help regulate the sleep cycle. So why not have a tuna dish before dinner? You could try tuna and rice salad or a tuna melt meal. Tuna never requires a huge amount of prep work and both fresh tuna and canned tuna will give your body the key vitamins for improved sleep.


Leafy vegetables like kale have plenty of benefits besides helping you sleep. They are loaded with essential minerals, fibre and protein. But, it’s the calcium that relaxes your body, as it helps the brain produce the sleep hormone, melatonin. The best thing about kale is that they can be blended into smoothies and juices. It’s a very versatile ingredient that can be mixed with various kinds of food. So, consider adding kale to your dinner to help you sleep.

Cheese and crackers

Anything containing calcium is an ideal bedtime snack. So, crackers topped with cheese may give you a longer snooze time. Also, cheese is a reliable source of protein, which also helps to create tryptophan that causes sleepiness. Don’t worry, you won’t have any bad dreams – the idea that cheese gives you nightmares is a myth!


Try having a bowl of rice before you go to sleep. The effect is that it brings on shut-eye faster. Rice has a high glycaemic index and research has shown that it can half the time to sleep onset. A large amount of insulin is released after a high glycaemic meal, which can make you feel tired. The best time to eat rice for better sleep would be around 4 hours before bed, ensuring you’re soothed and relaxed.



Serotonin is another important chemical for sleep regulation and there is a high amount of it in kiwi fruit. Research has shown its antioxidants can also help control sleep patterns. In addition to better sleep, kiwi will give you lots of Vitamin C! It’s also high in the hormone serotonin, which is critical in sleep, as it helps to maintain sleep during the night.

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