Six foods to help you sleep better

Six foods to help you sleep better

Not getting enough sleep is harmful to your overall health. Here are six foods that are high in melatonin – the sleep hormone. 

Sleep/ iStock

The recommended hours of sleep for adults is seven. However, according to, between 10% and 30% of adults struggle with chronic insomnia and the older they get, sleep disorders become a problem for many (between 30% and 48%).

Getting enough sleep helps one feel well-rested, it helps reduce stress and improves one’s overall mood.

Not getting enough sleep can cause one to be prone to sicknesses.

Health Cleveland Clinic reports that sleep deprivation can lead to high blood pressure, diabetes, heart attack, heart failure, obesity, depression, impairment in immunity, lower sex drive, and stroke.

READ: Rian investigates sleep therapy with Pretoria Sleep Lab

The sleep hormone

One of the best ways to help one sleep better is through the sleep hormone, melatonin. 

Melatonin is a hormone produced by the pineal gland in your brain and its main function is to manage the natural sleep cycle. 

A report by healthline states that people with insomnia showed that taking melatonin two hours before bed helped people fall asleep faster and enhanced overall sleep quality. 

Although there are supplements that you can buy, there are also foods that are high in melatonin. 

Let’s look at them below. 

READ: Three all-natural tips for fighting insomnia


Sleep Foundation recommends a glass of warm milk before one goes to bed. 

According to several reports, drinking a cup of warm milk at night will help you sleep better because milk contains melatonin and tryptophan, which are known to help improve sleep. 

Milk/ iStock


Berries, specifically goji berries, are high in melatonin and may improve sleep.

Goji berries
Goji berries/ iStock


Eggs are nutritious. They have protein and are a good source of Vitamin D. They also contain melatonin which will help you sleep better. 



Sleep Foundation states that nuts such as almonds, walnuts, pistachios, and cashews are good food for sleep because they contain melatonin as well as essential magnesium and zinc that are essential to a range of bodily processes.

Nuts /iStock


Boost your sleeping patterns by eating grapes. 

Grapes, especially red ones, are high in melatonin. 

Red grape
Red grape/ iStock


Include mushrooms in your dinner plate to help boost your sleep. Mushrooms contain tryptophan and melatonin. 

READ: Family of six co-sleeps and parents allow kids to choose their bedtime

Mushroom/ iStock

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