Eat Healthy to Sleep Healthy

Sleep is an important part of human life, which plays a major role in promoting mental as well as physical health and lack of sleep can have detrimental effects. Conditions like obesity, diabetes, cardiovascular disease and hypertension. Moreover, there are many chemicals, amino acids, enzymes, hormones and nutrients which help in regulating the sleep cycle which includes tryptophan, melatonin, gamma-aminobutyric acid (GABA), calcium, potassium, magnesium, pyridoxine, L-ornithine, serotonin, histamine, acetylcholinefolate, antioxidants, vitamin D, B vitamins, zinc and copper. There are certain food items and beverages that can contribute towards improving the quality of sleep and help control the various parts of the sleep cycle.


Almonds being rich in melatonin (a hormone that helps in regulating sleep cycle) are extremely helpful in promoting sleep. Moreover, almonds are also rich in magnesium and calcium that can help in muscle relaxation and sleep.

Warm milk

Warm milk being a common product at home, is easily available and this can be a good home remedy for sleeplessness. With contents like tryptophan, calcium, vitamin D, and melatonin, warm milk is effective in promoting healthy sleep. Warm milk can also have a psychological effect as for most of the individuals, there is childhood memory that associates warm milk and bed time.

Kiwi fruits

Kiwi fruits are rich in melatonin, anthocyanin, flavonoids, carotenoids, potassium, magnesium, folate, calcium. These can help in improving sleep efficiency.

Chamomile tea

A traditional remedy for insomnia, Chamomile tea is extremely popular for its calming effects. With an effective content of flavonoid compound a pigenin that is capable of activating GABA receptors that helps stimulate sleep, Chamomile tea is usually used as an effective herb in improving the sleep quality.


Walnuts are rich in melatonin, serotonin, and magnesium, calcium, potassium and folate and these being important factors in promoting sleep, can help in promoting healthy sleep pattern.

Fatty fish

Fatty fish is also helpful in improving sleep, owing to the considerable content of vitamin D and omega-3 fatty acids which help in regulating serotonin, the hormone that is largely responsible for a healthy sleeping and waking cycle. Moreover, it also contains considerable amount of potassium, magnesium, phosphorous zinc, vitamin B12, folate and calcium.

Barley grass powder

Barley grass powder, which is commonly used in various food products, are rich in several sleep-promoting compounds, including GABA, calcium, tryptophan, zinc, potassium, and magnesium and thus can be help in promoting healthy sleep.

Lettuce seed oil

Owing to the content of n-butanol fraction,(specifically in a compound called lactucin) lettuce and lettuce seed oil can be effective in treating insomnia and promoting sleep.

Along with the aforementioned food items, there are many traditional and alternative remedies that improve sleep and these include Valerian, St. John’s wort, passionflower tea and kava. It is always ideal that one consult a doctor before deciding on the diet and the remedies so that the issue is addressed effectively.