The Fruitful Life

4 Foods For a Better Night's Sleep

4 Foods For a Better Night's Sleep

Several factors can improve your sleep patterns, including low stress levels, a dark environment and cozy bed. It’s your food choices, however, that can make or break your night. Depending on your diet, you could either fall asleep soundly or toss and turn all night long.

Here are some suggestions for bedtime snacks to make sure you get the restful night that your body and mind deserve.


Tart cherries contain quite a bit of melatonin, the hormone responsible for regulating the body’s sleep/wake cycle. The boost of melatonin that cherries provide can help you fall asleep on time, paving the way for a restful night’s sleep and a productive morning. Studies even suggest that cherries can reduce the severity of insomnia, helping ease stressful thoughts and keep you from a sleepless night. An added benefit? You can either consume cherries plain or in a drink and still reap the same benefits.


Almonds are a powerful snack packed with hunger-relieving protein and sleep-inducing melatonin. This combination helps improve your sleep efficiency by keeping you full throughout the night and helping you fall asleep quickly. Just be sure to eat plain almonds instead of sugar-coated or salty versions. Sugar can act as a stimulant and keep you awake, while salt can affect your ability to retain water and cause you to wake up dehydrated.

Tuna Fish

Fatty fish, like tuna, salmon or sardines, contain omega-3's, the good fat that your body craves. Along with lowering your heart rate and improving your immune system, the omega-3's found in tuna have been proven to boost sleep quality and shorten the amount of time it takes to drift off. Similarly, tuna is a good source of Vitamin B-6, a nutrient that promotes the production of sleep hormones. Be sure to eat fresh tuna, however, and not the canned and mayo-covered sandwiches that you may have grown up eating. The oil in this choice could cause heartburn and nausea that prevents you from getting a good night’s sleep.


Leafy greens, specifically spinach, are high in potassium and magnesium, two nutrients that benefit your sleep patterns. Both potassium and magnesium help relax muscles, simulating the natural progression into sleep and improving your body’s ability to fall asleep. A cup or two of spinach between dinner and bedtime should improve your sleep quality and lead to a more restful night.

There are plenty of other foods that can affect your sleep patterns, whether in a negative or positive way. If you’re looking for more bedtime snack ideas, check out this list of foods to eat and avoid for the best night’s sleep possible. Pleasant dreams!

*Content contained in this article is not intended to provide or to constitute medical or healthcare advice. Nor can it be relied upon as preventative care, cure, or treatment for any disease or medical condition. You should consult a qualified healthcare professional for advice regarding the diagnosis and treatment of any medical condition and before starting any supplementation, nutritional, exercise, or other medical program.


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