The 3 Week Diet

Eat Your Way towards Better Sleep at Night

foodforsleepMany people have problem falling asleep, staying asleep and tucking themselves under the sheets in the most reasonable hour. Should we blame it on our modern world’s 24/7 routines? Whatever may be your reason for not being able to get that quality sleep at night, might as well read further and know what foods can help you get that successful slumber.


Thinking of oatmeal as your breakfast food? Think again.  Oatmeal can also be consumed in the evening.  It contains the kind of carbohydrates that can be absorbed by the body in a slow rate preventing any sugar spikes so you won’t have to find yourself suddenly waking up in the middle of the night. Its carbohydrate content is also helpful for the production of more serotonin to help you feel good as it reduces your stress levels so that sleep will no longer be so elusive.

Warm milk

You may have heard this tip from your mother and grandma but the reason why it is still being suggested up to these modern times is because warm milk never fails to help people get that relaxing sleep they deserve. Milk is one good source of tryptophan that gives out a soothing effect making it easier for people to get quality Zs at night. Another bonus of drinking a glass of milk is the fact that it contains calcium, a mineral that also plays a key role in the production of melatonin that helps regulate your sleep-wake cycle. Just do not add any sugar and always opt to add some honey if you want it to be sweet.


Grapes are known to contain melatonin which is a sleep regulating hormone. So, if you make it a habit to nosh on some grapes during your snack time and whenever you can your body will be able to get that healthy boost of melatonin and allow your body’s sleep-wake cycle to be regulated.


Walnuts also pack a wallop of tryptophan that can boost the production of melatonin and serotonin. Eat a handful amount of raw walnuts before bedtime. Besides helping you get better sleep, walnuts also contain several nutrients that work together to improve your immune system. Having enough of serotonin in the body can greatly relieve your symptoms of anxiety and make you less susceptive to many illnesses. Moreover, studies also show that those people who have the habit eating nuts at least twice a week are less likely to be obese.

Jasmine Rice

Jasmine rice is a type of carbohydrate that has high glycemic index and this is the reason why those who consume them in the evening would definitely find themselves getting enough dose of sleep at night. This is based on the findings of a specific study which was published in the American Journal of Clinical Nutrition. The said study revealed that jasmine-rice eaters were less likely to have sleeping problems compared to people who only consumed long grain rice which was said to have only low glycemic index. From the said findings, experts then theorized that high-glycemic carbs such as jasmine rice may have the ability to trigger the production of insulin thereby also increasing the amount of tryptophan in the blood.  An increase in the levels of tryptophan can also increase the chances of having more of it to reach the brain. Therefore, eating more of jasmine rice can significantly increase the possibility that a person will find it easier to fall asleep at night.
Cherry Juice

A study conducted on people who are suffering from severe insomnia showed that drinking cherry juice two times a day can lead to a significant reduction in the severity of their symptoms.  On the other hand, those who had a placebo beverage did not experience any relief from their symptoms at all.  The said study was conducted by some researchers from the University of Pennsylvania and Rochester. They found out that tart cherries in particular contain active compounds that help in the production of melatonin in the body thus the occurrence of sleeping inducing effects.

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Category: sleeping

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