There are many things that you can do to improve the quality of your sleep. For instance, getting a mattress that suits your needs is one of the useful options to optimize your nocturnal rest. You can also change your lifestyle for the better. Doing exercises on regular schedules would undoubtedly make you feel sleepy at night.

Moreover, there are particular food items that you can take to relieve your sleeping struggles. These ingredients have active components that promote sleep and regulate body metabolism.

Discover the five foods that help you sleep better.


Eating figs in your dinner can bring a lot of good things in your body. This fruit is highly abundant in calcium, iron, and magnesium. These minerals can enhance the muscle contraction and blood flow of your system. Moreover, once these processes are increased, getting your circadian rhythm back on track would be a lot easier.

Figs also ensure proper satiation. After all, it has high fiber content, which prevents you from craving from time to time. You have to remember that sleeping while you are full is not a good thing. You will have difficulties in sleeping if you feel like your tummy is going to burst!


Kiwi, in its own right, is extremely nutritious. It is a low-calorie food that contains a variety of vitamins such as vitamin K and vitamin C. It is also packed with potassium, folate, and other essential minerals for your health. As mentioned earlier, these trace minerals can efficiently aid your sleep.

In a particular study, it has been suggested that consuming kiwi hours before bedtime improves a person’s sleeping quality. The contrast also indicates that people who eat kiwi tend to sleep faster than those who not.

I am a huge fan of kiwi. I love to eat this delicious fruit whenever it is possible–and not only during the night. As far as I can feel it, this particular food is helpful in making me sleep faster. It would be a great thing if you can try it as well.


Many people have already told me that prune is one of the best sleeping agents that exist today. I thought it was just a bluff at first. However, after conducting research, I have discovered that this item can make someone sleep better.

Specifically, one should consider dried prunes in their meal plan. The prunes contain a lot of calcium and magnesium–trace minerals that are important for anyone who wants to get a better evening repose. It also has a significant vitamin B6 content. The latter is capable of enhancing the melatonin production of our body.

If you are not still aware of it, melatonin is a hormone that regulates our sleep. The higher the melatonin content of your body, the faster you can sleep. Ideally, prunes should be eaten an hour before bedtime.


Specific fish variants, especially those that are fatty, are also significant for sleep. Of course, you can choose between mackerel, trout, salmon, and tuna in this particular case. Well, these are not bad options? These fish varieties are delicious and versatile to different types of recipes.

What makes fatty fish as excellent ingredients for sleep is due to the combination of vitamin D and omega-3 fatty acids. On their own, these nutrients improve your immune system and resistance to diseases. When working together, both omega-3 fatty acids and vitamin D can trigger the improved generation of serotonin.

Serotonin is an active brain chemical that induces sleep. You will be able to sleep faster if your body has a sufficient supply of this chemical.

Lucky for me, I love to eat fish! I am not particularly selective when it comes to them. Maybe that’s one of the reasons why I sleep without any problems. Moreover, it is high time that you should include fatty fish in your diet.

Dark Chocolate

You don’t have to eat fruits and veggies all the time so that you can sleep well. Sometimes, a delectable dessert can do the trick as well. If you are looking for a delicious way to help you relax, you should start eating dark chocolates now.

Same as fatty fish, dark chocolates can optimize the production of serotonin–the chemical that calms your brain and makes you feel sleepy. Furthermore, it is also rich in iron. Deficiency in iron causes anemia, which prevents you from sleeping at regular hours or periods. These two elements alone prove that dark chocolates should be included in your menu.

Don’t worry a thing here. Despite the popular belief, dark chocolates are safe to consume, whether it is daylight or nighttime. However, always remember to keep things in moderation.

Wrapping it Up

For those who have difficulties in sleeping, I do recommend that you try all of the food items that I have listed above. Bring them to your platter, and you’ll be surprised that you will be able to sleep better than ever before.

That’s it for now. If you have questions or suggestions, drop them in the comment section below.

Author’s Bio: My name is Layla Parker, the founder of At this site, our team is going to bring you a lot of reliable and useful information about sleeping and everything related to it such as the therapies that improve your sleep, the ways of sleeping you should try, all the products you use every day that affects directly to your sleep, your health, and your life.

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