Foods that Help you Sleep - Successful Hacks to Feel your Best (2022)


Foods that Help you Sleep - Successful Hacks to Feel your Best (1)

Sleep is integral to good health. It supports healthy brain function which makes you more alert and focused during the day, is linked to emotional well-being, and boosts your immune system to keep any yucky germs at bay. Also, while you're sleeping, your body is in hardcore repair mode. Muscles get a chance to be replenished, and damaged cells and blood vessels are repaired.

Unfortunately, nearly 35% of Americans suffer from symptoms ofinsomnia. It’s time we take advantage of the natural foods and drinks that support better sleep. Of course eating a healthy, varied diet full of fresh fruits and veggies also helps. But getting a good night's sleep, magnifies every other effort towards living the best life possible.

All of that sounds great, right? Yes, but if you're struggling to get good quality sleep at night,you may be wondering—how can I get in on all those awesome sleep benefits?

Foods that Help you Sleep - Successful Hacks to Feel your Best (2)

5 Foods that help you sleep

Discover the top foods that help you sleep well and some simple changes to your night-time routine that can turn you into Sleeping Beauty.

Eating a light snack that combines protein and carbs is a great way to promote a restful night. These 6 foods have scientific research supporting their benefits for a good night of sleep.


Bananahas a modest source of magnesium, which may help you get a good night’s sleep by relaxing your muscles.


Oatmealis high in carbs and fiber, which is good for the belly in small amounts. Oats have been reported to induce drowsiness when consumed before bed, most likely due to the small levels of melatonin.

(Video) 6 tips for better sleep | Sleeping with Science, a TED series

Chamomile tea

Chamomile tea contains the antioxidant, apigenin, which binds to certain receptors in your brain that may promote sleepiness. This explains why most sleep teas use chamomile.

Tart Cherry Juice

These cherries have above-average concentrations of melatonin, which is a hormone that helps promote healthy sleep. They're also lower in sugar than other cherries, which will keep your energy levels low so you can rest and recharge.


Almonds are an excellent source of magnesium and the hormonemelatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep.

Trace Minerals

Ion drops, trace minerals supplement, or a bath with epsom salts can helps with muscle relaxation, which promotes better sleep.

You can happily sip on our warmed Spiced Almond Milk, Lavender Tea Latte, Pink Moon Milk or a super healthy warm green smoothie. I've created a smoothie recipe specifically to help with falling asleep. Yes, it's legit! Give it a blend about an hour before you're ready to go to bed and drink it at a slow and steady pace (no chugging).

Our Spiced Almond Milk is such a sleep-helper, it's one of the favorite recipes included in our Seasonal Cleanse-Day Cleanse! Cleansing your body of unwanted toxins and developing new habits are incredibly helpful for getting a good night's sleep. In fact, one of the benefits our cleanse community reports most often is sleeping better. You can read more about our Seasonal Cleanse-Day Cleanses here :: Seasonal Cleanse-Day Cleanse.

Foods that Help you Sleep - Successful Hacks to Feel your Best (3)
Foods that Help you Sleep - Successful Hacks to Feel your Best (4)
(Video) HOW TO SLEEP BETTER | 10 natural sleep hacks to fall asleep fast

Sleep Well Smoothie

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Not sure how to sleep well naturally? I've got you covered with this healthy, calming green smoothie that is loaded with nutrients to help keep your tummy from rumbling in the night.

Total Time10 minutes



  • ¼ cup rolled oats (uncooked old-fashioned )
  • 1 cup spinach
  • ½ cup brewed chamomile tea (cooled)
  • ½ cup Montmorency tart cherry juice (or more tea)
  • 1 banana (fresh or frozen)
  • 1 tablespoon almond butter
  • 1 serving Protein Smoothie Boost (optional)
(Video) How to Fall Asleep FAST When You CAN’T Sleep! 12 Sleep Life Hacks!



  • If unsweetened tart red cherry juice can't be found, substitute with extra chamomile tea or water. Or use 1 cup frozen or fresh tart red cherries plus a little water.
  • For a really soothing nighttime drink, this smoothie can also be served warmed up.

Nutrition (estimated)

Calories: 351kcal (18%) Carbohydrates: 60g (20%) Protein: 9g (18%) Fat: 11g (17%) Saturated Fat: 1g (6%) Polyunsaturated Fat: 3g Monounsaturated Fat: 6g Sodium: 37mg (2%) Potassium: 984mg (28%) Fiber: 7g (29%) Sugar: 27g (30%) Vitamin A: 2889IU (58%) Vitamin C: 19mg (23%) Calcium: 111mg (11%) Iron: 3mg (17%)

(Video) Best Bedroom Hacks for Deeper Sleep

Foods that Help you Sleep - Successful Hacks to Feel your Best (5)

Healthy Habits to Sleep Well

Get a Buckwheat Sleep Pillow

Your pillow is there to support your neck and upper back, which is important to help maintain proper alignment of your spine while sleeping.

Finding a pillow I loved took some trial and error—but now I'm obsessed with my Beans 72 Organic Buckwheat Pillow . It helps support my neck and molds to my head, but doesn't collapse like foam pillows. It also doesn't hold heat. You can even sprinkle your pillow with lavender essential oil to help relax quickly.

Bedtime Tea

I can't take credit for this Yogi Bedtime tea—Tim Ferris actually got me hooked on it. My husband and I drink it every single night in bed together (and have it on an Amazon subscription so we don’t run out). The mix of herbs in this particular blend isspecifically designed to promote sleep. Chamomile, skullcap, and poppy all soothe the nervous system and may help reduce anxiety. As an added benefit, the mixture of vanilla and caramel tastes amazing!

Sleep with Ear Plugs

I got into using earplugs to sleep back when I was in college and my husband and I lived in a super noisy apartment. Even though we no longer have to deal with noisy neighbors and are happily settled on a quiet cul-de-sac in the suburbs, I still useearplugs to guarantee a good night of sleep. My husband occasionally snores (even though he denies it) and the train whistles toots, so the earplugs drownthat out.

Limit caffeine after 2pm to sleep well

If you're a coffee lover like me, you've probablyfound yourself in the situation when your heart is racing at bedtime thanks to that 4 PM latte. Caffeine stimulates the nervous system which can disrupt sleep patterns when consumed too late in the day. I've even read articles from sleep experts that recommend cutting out caffeine completely from your diet. These days, I'm definitely more conscious of how much caffeine I'm consuming, and if I do have a cup of coffee, I make sure it's before 2 PM.

P.S. If you're looking for an awesome afternoon coffee alternative, I'm a huge fan of Dandy Blend tea. It is the closest thing I've found to coffee and is gluten-free + caffeine free!

Best time to sleep: 10pm-2am

Did you know the most regenerative sleep occurs between 10 PM - 2 AM? Yep. This is prime sleep time.I know for me, if I'm not in bed by 10 PM one of two things happen—either I'll wake up not feeling as rested because I didn't get a big chunk of "deep sleep time", or else I'll get a second wind and it's difficult for me to fall asleep at all. I try to make sure I am in bed by 9pm, which means my teeth are brushed and my face is washed. That gives me an hour to sip on my tea and watch a show with the hubby and shut my eyes around 10pm.

Invest in a heating/cooling mattress pad

ThechiliPadis a hydro-powered mattress pad with a thermal regulating control unit. It allows me to set the mattress temperature to keep me cool all night. I set the temperature for 69° F and it will circulate water at that temperature to keep me cool. Ryan and I both use this (we each have our own temperature control) and have enjoyed staying cool all night long.

At first I thought it was a little indulgent, yet now we see the value in it. We sleep well (which is worth it right there), but we also don’t need to crank the air down so much at night.

(Video) How To Fall Asleep Faster || Sleeping Hacks And Tips

Now, what works for me, may not work for you. I'd love to hear your personal experience with foods and sleeping tricks that work for you.


Foods that Help you Sleep - Successful Hacks to Feel your Best? ›

These 6 foods have scientific research supporting their benefits for a good night of sleep.
  • Banana. Banana has a modest source of magnesium, which may help you get a good night's sleep by relaxing your muscles.
  • Oats. ...
  • Chamomile tea. ...
  • Tart Cherry Juice. ...
  • Almonds. ...
  • Trace Minerals. ...
  • Get a Buckwheat Sleep Pillow. ...
  • Bedtime Tea.

What foods make you fall asleep instantly? ›

Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.
  • Almonds. Almonds are a type of tree nut with many health benefits. ...
  • Turkey. Turkey is delicious and nutritious. ...
  • Chamomile tea. ...
  • Kiwi. ...
  • Tart cherry juice. ...
  • Fatty fish. ...
  • Walnuts. ...
  • Passionflower tea.

What foods are rich in melatonin? ›

What Foods Contain Melatonin?
  • Milk. A glass of warm milk is a well-known and common sleep remedy, and for good reason! ...
  • Pistachios. Many nuts including cashews and almonds contain melatonin, but pistachios have a higher amount than the others. ...
  • Tart Cherries. ...
  • Fatty Fish. ...
  • Rice. ...
  • Goji Berries. ...
  • Oats. ...
  • Mushrooms.
Jun 14, 2022

What fruit has the most melatonin? ›

1. Cherries. Cherries (especially sour cherries like the Montmorency variety) are one of the only (and highest) natural food sources of melatonin.

What is the healthiest bedtime drink? ›

10 Drinks to Help You Sleep at Night
  • Valerian Tea. ...
  • Decaffeinated Green Tea. ...
  • Chamomile Tea. ...
  • Herbal Tea with Lemon Balm. ...
  • Pure Coconut Water. ...
  • Banana Smoothies. ...
  • Tart Cherry Juice. ...
  • Sweet Dreams.
Aug 10, 2016

What should you not eat before bed? ›

Take a look at the 11 worst foods to eat before bed.
  • Tomatoes. If you ever experience acid reflux or heartburn, you probably already know tomatoes are not good pre-bedtime. ...
  • Chocolate. ...
  • High-Fat Foods. ...
  • High-Sugar Cereal. ...
  • Water. ...
  • Onions. ...
  • Donuts. ...
  • Dried Fruit.

What drinks have melatonin? ›

Almond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and magnesium.

What causes insomnia? ›

Common causes of insomnia include stress, an irregular sleep schedule, poor sleeping habits, mental health disorders like anxiety and depression, physical illnesses and pain, medications, neurological problems, and specific sleep disorders.

What do u do when u cant sleep at night? ›

Get out of bed and do something relaxing that might make you feel drowsy — like reading or playing a repetitive game like Sudoku. Keep the lights low and go back to bed after 30 minutes or so (or sooner if you start feeling sleepy). Avoid technology, like phones, computers, or TV.

How can I fall asleep in 10 seconds? ›

Relax your legs, thighs, and calves. Clear your mind for 10 seconds by imagining a relaxing scene. If this doesn't work, try saying the words “don't think” over and over for 10 seconds. Within 10 seconds, you should fall asleep!

How can I sleep faster in 5 minutes? ›

To use the 4-7-8 technique, focus on the following breathing pattern:
  1. empty the lungs of air.
  2. breathe in quietly through the nose for 4 seconds.
  3. hold the breath for a count of 7 seconds.
  4. exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds.
  5. repeat the cycle up to 4 times.
Jul 27, 2020


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