10 best foods to help you fall asleep quicker and stay asleep longer



For people who often suffer from insomnia or have trouble falling asleep, counting sheep is undoubtedly a common solution. If you're tired of counting sheep, trying one of these foods before bedtime can help you fall asleep faster. Below we'll explore 10 bedtime foods that help you sleep as backed by science. These eats will not only fulfill those late-night cravings but also help you get a healthy night's sleep.


1. Fish  

Fish is one of the indispensable food in daily life, according to the research,people who eat salmon for six months fell asleep about 10 minutes faster than those who ate other meats. Like chickpeas, most varieties of fish are high in vitamin B6 and Omega 3s. They can also improve sleep quality, so you don’t feel groggy first thing in the morning.




2. Peanut Butter  

Yes, you read that correctly! You can get peanut butter after dinner rather than dessert to help you sleep.

Peanut butter is loaded with tryptophan, but also has been known to boost your metabolism, so you can burn more calories while you sleep and through the next morning. For an added benefit, put the peanut butter on half of a whole-wheat bagel to get those sleep-inducing carbs. Have a try, you will love it.




3. Walnut  

As a kind of nut, walnut is loved by various nut lovers. You don’t need a whole meal before bed to help you get to sleep. Walnuts contain melatonin, which helps regulate your sleep patterns. according to the science research indicated that the amount of melatonin that can be found in walnuts is anywhere from 2.5 to 4.5 nanograms. The average adult needs around 1 to 5 grams of melatonin daily to help produce the amount of melatonin that will increase your drowsiness. 

Walnut can be divided into wet walnut and dried walnut. Generally, people eat dried walnut. Wet walnut can be eaten directly or dried to powder. The walnut is squeezed into juice and mixed with other nuts. Of course, you can choose the way you like, it tastes great!




4. Lettuce  

Is it possible for lettuce to promote sleep and relaxation? Yes, it does work in this way. Lettuce contains a phytonutrient called lactucarium that has been shown to promote sleep and relaxation. Don’t want to eat salad? Try making some "lettuce tea" by pouring hot water over romaine leaves, seeping them and adding a touch of honey for flavor.




5. Banana 

As a common fruit, banana has the effect of detoxifying beauty & promoting sleep. If you’re the type that reaches for a banana each morning to get your day started, maybe also consider munching on one at night. Bananas are a great source of potassium and magnesium, which allow your body’s muscles to relax.

Banana also contains tryptophan, an amino acid that helps your body to produce serotonin that aids your body to regulate sleep. Tryptophan is commonly found in turkey, which is why you feel like a nap after eating Thanksgiving dinner. So, next time you get the late-night munchies, reach for that banana. Your body will thank you for this perfect bedtime food!




6. Kiwi

Kiwi is popular among groups due to low in calories and rich in vitamins C and K. It may be one of the best food before bedtime, but it is recommended not to eat too much at one time, just eat 3 to 5 before sleep. One study found that adults who consumed two kiwis one hour before bed fell asleep 45% faster and slept for 13% longer than those who did not.




7. Orange or Grapefruit 

There is no doubt that drinking Orange or grapefruit every day has become an extremely healthy lifestyle nowadays. Vitamin C deficiencies can cause a plethora of issues, including sleep deprivation. The daily amount of vitamin C recommended for adults is around 65 to 90 milligrams per day. Researchers believe that vitamin C deficiencies can cause you to wake up more frequently throughout the night. Therefore, pay attention!

While vitamin C can help you stay asleep through the night, it’s also believed to help prevent restless leg syndrome. If you find that you suffer from restless leg syndrome when you’re about to shut your eyes, then consider adding a little bit of vitamin C into your diet. Whether you just want to catch a few extra minutes of uninterrupted sleep, or you struggle with restless leg syndrome, vitamin C might be the solution you need.




8. Oatmeal  

Oatmeal is another food that provides a natural source of melatonin. Similar to rice, oatmeal is loaded with carbs and has been reported to induce drowsiness when eaten before bed due to creating a small rise in blood sugar. Obviously, oatmeal is also a good choice for breakfast. Are you ready to start a vibrant day? Some of you wonder if eating oatmeal makes you get fat? Of course not, for someone who decides to lose weight, oatmeal is used for a kind of diet food.




9. Warm Milk  

There’s a reason why you often give kids a glass of warm milk before bed. Milk is another source of the amino acid tryptophan. A study in the Nordic Journal of Psychiatry found a melatonin-rich milk drink at night helped improve sleep quality among elderly adults. Drink milk at breakfast to promote gastrointestinal motility and improve vitality. Drinking milk at night promotes sleep and ensures that you have ample sleep, plagued by nightmares. That's what most of you need to do every day!




10. Sweet Potato   

Eating sweet potatoes can effectively prevent sugars from becoming fat, which is good for weight loss and body-building. Sweet potatoes contain a large amount of dietary fiber, which cannot be digested and absorbed in the intestine, can stimulate the intestine, enhance peristalsis, detoxify and improve immunity.

As a coarse grain, the common method for sweet potato is to make a vegetable salad. Similar to bananas, the sweet potato’s components have been shown to help you relax and lower your blood pressure before bedtime. Try to add some honey and sea salt to your sweet potatoes for some extra flavor.





If you want to eat, go for green vegetables or fruits that can supply essential vitamins and minerals as we mentioned above. Remember not to eat too much, which puts a heavy burden on your stomach. We do hope you can fall asleep faster, sleep longer, wake up less, and enjoy overall better sleep quality. 


Kindly check out Adoric pillows, because these comfy and fluffy pillows will keep you feel comfortable and warm as you sleep to get you the best sleep of life, no matter what you eat!



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