Having a good night sleep is very important for our body. However, for some reasons, many of us have difficulty to fall asleep at bedtime. Instead of reaching for a sleeping pill, take a look at the following delicious foods that you can enjoy before bedtime to help you sleep well tonight.


In order to feel sleepy, your body needs a hormone called melatonin. This hormone can be found abundantly in cherries, especially in tart cherries that are also known as sour cherries. However if you don’t like the sour taste, forget about snacking a bag of tart cherries. Try to drink a glass of cherry juice instead, it is more enjoyable.

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Almonds are another fantastic snack that can help you to have a good night sleep. Other than containing magnesium that can promote relaxation, it is also rich in tryptophan. Tryptophan is one of the essential amino acids that can help us sleep better. It has the ability to raise serotonin level in our body that regulates our sleep pattern and mood. Almonds also contain proteins that can maintain a stable blood sugar level while you sleep.


Banana is another fruit that can make you fall asleep quickly at night. It is rich in potassium and magnesium that can relax your muscles. Banana also contains vitamin B that helps to convert tryptophan into serotonin, a hormone that can give you more relaxation.

Dairy Products

Maybe you have already heard about the benefit of drinking a glass of warm milk before sleeping. But beside milk, other dairy products such as yogurt and cheese also contain trypthopan. They are rich in calcium which is good for reducing your stress and relaxing your nerves.


There are some varieties of decaffeinated teas that are used to promote sleep. Chamomile tea is the most popular one, as it contains glycine - an amino acid that acts as a nerve relaxant. Decaf green tea is another good option since it is rich in theanine which promotes good sleep. Passion fruit tea is also believed to be a good drink before bedtime. It contains a substance called harman alkaloid, found in passion fruit flower, which can make us feel sleepy. Drinking tea is not only relaxing, it can also give you a good night sleep.

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If you feel very hungry before bedtime and you think that snacking cherries, banana or almonds will not satisfy your hunger, do not try to eat something heavy and greasy such as hamburger and fries. Why don’t you try to have some oatmeal? Oatmeal is rich in magnesium, potassium, calcium and phosphorus that are good to induce sleep. It also contains melatonin which will help you relax and fall asleep. However, try to stay away from instant oatmeal that contains a lot of sugar. You should use plain oatmeal and add some sliced bananas or cherries if you like.