Many people experience problems either falling or staying asleep. Getting good sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic illnesses, maintain brain health, and boost your immune system. It’s generally recommended that we get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get that. If you are one of them, there are many strategies you can use to promote good sleep, including making changes to your diet. 

Certain foods and drinks have sleep-promoting properties.  Here are five of the best...

  • gresei/Think Stock
    gresei/Think Stock

    Chamomile Tea

    A 2011 study found that adults who consumed Chamomile Tea twice daily fell asleep 15 minutes faster than those who did not. In addition, Chamomile Tea carries vitamins and antioxidants that can boost your immune system, reduce anxiety, and improve your skin.

  • Fuse/Think Stock
    Fuse/Think Stock


    The serotonin in Kiwis can help regulate your sleep cycles. A four-week trial showed that adults who ate two kiwis an hour before bed fell asleep 42% quicker than when they didn’t eat anything before bed.

  • Taras Dovhych/ Think Stock
    Taras Dovhych/ Think Stock


    Almonds, Pistachios, Walnuts are all great choices to boost your melatonin intake as well as zinc and magnesium. These essential minerals have proven to help older adults with insomnia.

  • Freila/Think Stock
    Freila/Think Stock

    Tart Cherry Juice

    Several studies show that tart cherry juice carries above-average concentrations of melatonin. One cup of cherry juice a day has shown an increase in sleep time and sleep efficiency.


    Dairy Products

    Yes, mom was right about that warm glass of milk before bed. Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise.

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