Some people chill out at home with a glass of wine before bed to help them sleep. Others read a book, browse the internet, or even look at recipes to decide what to have for dinner the next day. Many things can improve your sleep quality, but did you know that food can be of assistance, too? Introduce the following foods into your diet, and you may notice a difference.


Almonds, as a snack, can offer no end of health benefits. They contain manganese, phosphorus, riboflavin, antioxidants, monounsaturated fats, and more. These may contribute to your overall health, but what about your sleep?

Surprisingly, almonds also contain melatonin, a hormone that can help your body prepare for sleep. Melatonin is also present in several health supplements.

As almonds also have magnesium, they may prove useful for people with insomnia to benefit from a restful night’s slumber. Almonds feature in many recipes and are versatile for use in the form of butter, milk, meal, and more.


Alongside almonds, walnuts are another food type that can help you achieve a decent night’s sleep. Walnuts are one of the best melatonin sources, while also containing an abundance of vitamins and minerals.

There haven’t been any specific studies on walnuts’ efficacy in sleep improvement. Still, many food types containing melatonin have been known to show sleep improvements. They may just work better than a glass of wine ever could.


Kiwifruit is a nutritious, delicious snack at any time of the day. But what if you were to start eating this food type before you go to bed? Well, you might find they have benefits for sleep.

In a month-long study, it was found that people who eat kiwifruit before bed could fall asleep faster than people who ate nothing at all. They were also able to improve their ability to sleep through the night by around five percent.

Scientists believe that vitamin C and carotenoids may make this fruit an excellent option for sleep improvement.


Turkey may only be something you eat during the festive season, but it might be something you consider eating at other times of the year – especially if you want to improve your sleep quality. Turkey contains the amino acid, tryptophan, which can lead to the increased production of melatonin. If you notice you feel tired after eating turkey, then it may not be by coincidence.

White Rice

White rice is a staple in many countries, so you won’t find too many households without it. While you might consume it as a side dish or to make you feel full, you may find its consumption can also help with your sleep quality.

White rice, and other foods with a high GI, may be able to improve your sleep quality when consumed around an hour before bed. In saying that, because white rice doesn’t have a lot of fibre or nutrients, it’s crucial to consume it in moderation.

If you have trouble falling asleep or staying asleep, then trying foods that promote sleep quality may be in your best interests. However, any food type should be consumed in moderation. For advice on sleep and your general health, consult your GP.

Categories: Health