Top 10 Foods and Drinks to Have Before Sleep

Sleeping is most important to keep us healthy but Some people facing problems of sleep called insomnia so they struggle the whole Night. Better sleep keeps our minds fit and fresh. Insomnia is not a single reason for sleep, there are many reasons Behind sleep problems such as tension and depression.Covid-19  affected our sleep very badly because In concern of pandemic and lockdown people lost two hours of sleep a night.

According to the doctor's suggestion, you should get almost 6-7 hours’ sleep daily  This keeps your mind fresh and second Eating healthy food, Healthy food meals supports your body’s function and keeps you healthy. So getting good sleep and good food going improves your overall health.

There are various types of food we eat and there are some drinks also available. Some food can reduce your sleep so if you have any problem of sleeping then here we provide you the top 10 food and drink that make it easier to get great and good sleep.

Top 10 drinks and food to have before sleep.

Warm Milk


A glass of warm milk at the night is helpful for sleepless nights. having a glass of milk before bed can be relaxing because milk contains some of the following sleep compounds such as -

  • Tryptophan
  • Calcium
  • Vitamin D
  • Melatonin

Tryptophan:- It approaches serotonin which is the key hormone that stabilizes our mood, feelings of well-being, and happiness. If you consume normal tryptophan that we will discuss later, your brain and gut will create more serotonin, and a few hours later which will make you relax and good sleep.

Vitamin D:- Vitamin d is very helpful to take a good sleep. the sun is the strongest source of vitamin D. When the sun hits your skin, inside the skin the UVB rays react with a molecule.

Melatonin:- Melatonin is a hormone that helps your brain to produce a response to darkness. So we take a good sleep.



Almonds contain a high amount of melatonin and it is beneficial for health. if you consume almonds at night so it provides good sleep quality and lower the risk of getting chronic diseases.


Walnuts also have a few compounds that promote sleep. It contains a high amount of melatonin, serotonin, and magnesium that are essential for good sleep. 

Chamomile tea 

It is a popular herbal tea that offers a variety of benefits. Chamomile tea a herbal tea that helps to reduce mental stress, depression, and helps to promote sound sleep.

Fatty fish 

Fatty fish such as salmon, tuna, and mackerel are present with various health benefits. They contain omega-3 fatty acids and vitamin D that helps to reduce internal inflammation and reduce the risk of getting chronic diseases. The combination of vitamin D and omega-3 fatty acids are excellent for better sleep. Studies suggest that vitamin D and omega-3 fatty acids help to regulate the serotonin levels in the body that is essential for sound sleep. 

Pumpkin seeds

Pumpkin seeds are rich in magnesium and tryptophan that is an amino acid that has been helping to treat insomnia. Your body converts it into serotonin and melatonin that helps to promote good sleep. You can have pumpkin seeds as a snack or can add in soup. 


Kiwi is one of the best fruits to eat before sleep. It is a low-calorie and highly nutritious fruit. It is rich in vitamin C, vitamin K, potassium, folate, and so many other minerals. Kiwi is beneficial for sleep because it contains many sleep-inducing compounds such as 

  • Melatonin 
  • Anthocyanins 
  • Flavonoids 
  • Carotenoids 
  • Magnesium
  • Potassium 

Research suggests that 1-2 kiwis daily before bed may help you to fall asleep faster and stay asleep longer. 


Though rice is a source of carbohydrates, many studies suggest that rice consumption can improve sleep patterns. A Japanese study-suggests that eating rice before sleep may promote good sleep than those who eat bread or noodles. 

Greek yogurt 

A bowl of Greek yogurt with diced fruits is beneficial to eat before sleep as it contains a lot of probiotics and amino tryptophan with a creamy sweetness. The presence of amino tryptophan in yogurt helps to regulate your sleep-wake cycle. 

Tart cherries and tart cherry juice 

As the name suggests, tart cherries have a distinct flavor from sweet cherries. Tart cherries have various impressive health benefits because of the presence of antioxidants, vitamin C, magnesium, potassium, and phosphorus. Tart cherry juice is a perfect drink to consume before sleep who are having sleep problems, as it contains sleep-regulating compounds – melatonin, tryptophan, potassium, and serotonin. 

Other foods or drinks may promote sleep –

  1. Barley grass powder 
  2. Lettuce 
  3. Bananas 
  4. Oatmeal 
  5. Cottage cheese.

These are the best food and drink that dawaaghar provide you.

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