If you struggle to get to sleep at night there are many different food types that can help induce sleep.

Sleep is very necessary for all living beings in this world. It is a naturally re-occurring state in which the person undergoes reduced or absent consciousness with inactivity of the nearly all voluntary muscles. But there are few factors which make us sleepless, and we don’t get enough rest. It could be due to stress, depression or ageing factors like menopause in women. It is not always necessary to depend upon the sleeping pills to have a goodnight’s sleep when you got nature’s best sleep inducers in your kitchen. Here is the list of top seven sleep-inducing foods that will help you to sleep soundly every night.

Best Foods to Induce Sleep:

sleep inducing foods

sleep inducing foods


Take a shake of banana with milk or you can also substitute milk with soy, just before going to bed to catch up on your beauty sleep. Loaded with magnesium and potassium, bananas hold tryptophan, an amino acid that effectively converts the brain neurotransmitters, serotonin. The fruit also stimulates melatonin, the brain hormone, which makes sleep possible. However, since tryptophan takes about half an hour to get in touch with the brain, it is better to take banana a little early.


A rich source of protein and magnesium, almonds aid muscle relaxation and encourage sleep. The high protein content helps stabilize blood sugar levels, while asleep creating a perfect balance between sleep-wake cycles.

Warm milk

A glass of warm milk before sleeping has always been a custom in Indian culture. Well, it is not a myth anymore. Studies show that milk has tryptophan. It is a kind of amino acid that has sedative properties. Milk is also a rich source of calcium. Calcium helps the brain to utilize the tryptophan, which results in deep sleep.


Another herb that works as well as lemon balm, chamomile has been used as an herbal remedy for insomnia for thousands of years. In one animal study, it calmed down mice as effectively as tranquilizers, and in the only human study to study the effectiveness of chamomile, the herb reduced mild to moderate generalized anxiety disorder much better than placebo. Ready-made chamomile teas are sold in every supermarket, so it’s an easy remedy to get your hands on.


Eating grapefruit before bed has been an old wives’ tale for years, but as it turns out there’s a reason why this has been known to help sleep. It contains lycopene, an antioxidant in the body that has been shown to improve the way you sleep. This is additional good news, since lycopene has also been shown to help ward off heart disease and cancer, and has anti-aging benefits. Just one more reason to start adding grapefruit to your diet, as well as other foods that contain lycopene. Grapefruit can also help you lose weight if needed, and being at a proper weight can lead to better sleep as well.

oatmeal for better sleep

oatmeal for better sleep


Oats are rich source of melatonin and serotonin. These two hormones help to relax the neurotransmitters of the brain and help you to have an undisturbed and sound sleep. Two or three oatmeal cookies with a glass of warm milk are very good remedies for peaceful sleep. So, include them in your bedtime snacks to have a goodnight sleep.


Drizzle a little in your Chamomile tea. You would think having something sweet before bed would keep you awake but the glucose in honey tells your brain to turn off orexin, a recently discovered neurotransmitter that’s linked to alertness.