25 Recipes That May Help You Sleep Better

We all know that getting enough sleep is important. But did you know that sleep deficiency can increase the risk for health issues such as heart disease, kidney disease, diabetes or even a stroke? A lack of sleep can also affect the way you think, react or even how you interact with other people.

If you are one of the many people who suffer from not getting enough zzz’s, I have good news for you. The solution to a restful night of slumber may just be in your pantry or fridge. While foods like coffee or caffeinated teas can keep us awake at night, there are other foodsthat contain certain vitamins, minerals and amino acids that can aid sleep and relaxation.

Related Reading:8 Foods that Impact Sleep

Foods that contain tryptophan might be key to a peaceful night’s sleep. Tryptophan is an essential amino acid that turns into relaxing brain chemicals like serotonin, the hormone that is makes us feel good. The serotonin is then used to make melatonin. This is the hormone that is responsible for regulating your circadian rhythm (sleep/wake pattern).

Finally, a healthy solution as simple as enjoying a snack before bedtime!

Eat Your Way to Better Sleep

Obviously eating for sleep isn’t difficult, however there are a few things to keep in mind. Keep your bedtime snack on the light side. Overloading your stomach with food can set yourself up for a frustrating night of sleepless tossing and turning. Aim for a light snack about an hour before bed.

Pair carbohydrates and proteins together for one complete snack. Astudyby the National Institute of Health took a look at the effects of carbohydrates and protein on tryptophan levels. The study found that combining high-protein foods with insulin-producing carbohydrates helps make more tryptophan available to the brain.

I’ve put together a short list of foods that have sleep-inducing benefits and some recipes to help you incorporate them into your diet. There’s a wide range of recipes here, so I’m confident you’ll find something you like. As always, I enjoy hearing from you. Take some time to check out these recipes and then be sure to let me know what you think about them in the comments!


1. Cherry Juice

Cherries are a natural source of both melatonin and tryptophan, perfect for inducing slumber. According to thisresearchfrom Louisiana State University, regularly drinking cherry juice can earn you an average of 84 extra minutes of blissful sleep each night. Inthis study, cherry juice has shown to provide an increase in melatonin, which is beneficial in improving sleep duration and quality.

Recipes to Try:


2. Oatmeal

Oatmeal is one of the best foods to help get your body ready for bed. It’s full of melatonin, the sleep hormone and its complex carbohydrates will help get the boosted tryptophan to the brain. Since oatmeal on its own is pretty neutral in flavor, it makes an excellent vehicle for pairing it with other sleep boosting foods like almond butter or bananas.

Recipes to try:

Related Reading: The Breakfast Food That Might Help You Sleep Better


3. Bananas

Perfectly snack-sized and packed with muscle relaxing minerals like potassium and magnesium, bananas are a great nighttime choice. Plus, you can make ice cream with them. Sleeping better by eating a bowl of banana ice cream before bed? Yes, please!

Recipes to Try:


4. Almonds

Almonds are full of magnesium and calcium, both of which help you sleep. Grab a handful of almonds or slather some almond butter on a piece of whole grain toast and enjoy the benefits as you drift to sleep faster.

Recipes to try:


5. Kiwi

Could kiwi be the secret weapon against sleepless nights? Possibly. Kiwi is high in both antioxidants and serotonin. In one study, eating kiwis an hour before bed was shown to not only help people fall asleep faster, but stay asleep longer and sleep more soundly as well.

Recipes to Try:


Melania P
Melania Padilla27 days ago

Thanks for sharing!

Sarah Hill
Sarah Hillabout a month ago


bob P
bob Petermann3 months ago

Good to know thanks

Carl R
Carl R3 months ago


heather g
heather g3 months ago

Kiwi is a new one to me. A good book works every time.

aj E
aj E3 months ago


Janis K
Janis K3 months ago

Thanks for sharing.

Clare O'Beara
Clare O'Beara3 months ago

Seems very subjective but nice thoughts. Certainly better for you than eating some high sugar and salt foods

PlsNoMessage se
PlsNoMessage se3 months ago


william Miller
william Miller3 months ago