Skip to content

15 Best Foods For Good Sleep that are Rich In Melatonin!

best food for good sleep

Are you struggling to sleep just like I used to struggle? Then don’t worry because I have come up with the best technique to overcome insomnia and get good sleep. After trying a variety of methods and practices I finally landed upon this method. So far this technique has proved to be 100% effective to get a decent sleep. So what is that method? Having food rich in melatonin just an hour or two before going to bed! In this article, I will be mentioning those 15 Best foods for good sleep!

These foods are scientifically proven to be rich in factors that are Sleep inducing! Factors such as melatonin, calcium, magnesium, tryptophan, etc. are the prime constituents. These fruits and veggies are high in some of the factors which ultimately result in a satisfactory sleep. Let us first go through the features of the above-mentioned factors.

Factors that Assists Sleep-

Melatonin is a hormone released in your brain in response to the dark environment. This hormone is primarily responsible for the circadian rhythm of our body. It regulates our sleep-wake cycle as well as of the animals and birds. When you sleep small quantity of melatonin is released into your body which signals your body to relax. Nervous signals are sent and the body starts to relax and fall asleep.

Tryptophan is another important amino acid that takes part in the sleeping process. The foodstuff mentioned below has a good amount of tryptophan. This is needed for inducing proper sleep without any unnecessary awakening. Vitamin B6 is another important factor that affects your sleep.

Tryptophan gets converted into serotonin which is an anti-depressing and relief hormone. It is responsible for frequent mood changes and regulating anxiety levels.

Calcium is also a good element to improve your sleep duration. It may also lead you to fall asleep fast. This method is my favorite to fall all asleep fast. I drink a cup full of milk just half an hour before going to bed. This had proved to be assisting in improving my sleep duration.

Not only this but also I am into my dreams just 10 to 20 minutes later. In the same way, magnesium-rich foodstuff also helps relax your body and hence is quite beneficial.

Since we know what all factors are responsible for better sleep let us quickly jump into the food items that have them. I have collected fruits, vegetables, and few other eatables that are rich in melatonin and are good for inducing sleep. Below is the list of the 15 best Foods For Good Sleep with details of each written next to it!

15 Best Foods For Good Sleep-

1. Kiwi-

Kiwi is a fruit of Chinese origin and is also called Chinese gooseberry. It is Vitamin C enriched and endorsed with beneficial nutrients. Moreover, it will help to increase your immune power and disease-fighting ability.

In addition to this kiwi is a healthy dose of skin beneficial nutrients. Similarly, this will increase the glow of your skin.

2. Almonds-


Almonds or nuts, in general, are not only food good for Sleep but also memory aiding. Having dry fruits on a regular basis may help you to have a perfect sleep.

I personally prefer to have them after they are soaked in water for 10-12 hours. After that eating, a couple of them is a part of my daily schedule.

3. Turkey-

Chicken for sleep

Turkey is one of the most delicious and has plenty of health benefits. Moreover, it is a good source of protein and essential nutrients and elements.

Not only turkey should be preferred for its taste but also for its sleep-aiding factor. Due to the presence of tryptophan and other health factors, it is a good food to induce sleep.

4. Fatty fish-

salmon fish for sleep

Fish is altogether a nutritional packet that is beneficial for overall health. Moreover fatty fish is way better than a normal fish. Because the fat content contains the essential fatty acids. Fatty fish is also tastier than the normal one!

5. Passionflower Tea-

passionflower tea

Passionflower tea is a wonderful item to enhance your sleep duration. It should be taken after a meal in the night just before going to bed. It has required Sleep inducing elements for better sleep.

Few other teas which are herbal-made are good for better sleep.

6. Walnuts-


Walnuts are a good source of vitamin B6 or commonly called folate. This Vitamin has an influence on your sleep duration as well as pattern.

Folate deficiency has many other health problems too, of which sleep deprivation is also a part. Therefore you should have an adequate amount of vitamin B6 in your diet.

7. Sweet Potato-

sweet potato

Sweet potato is rich in Vitamin A and magnesium. This indicates that sweet potato has the ability to improve your sleep. Having vitamin A enriched food in your diet is highly beneficial for Eye Health.

8. Kale-


Leafy vegetables such as kale have a high amount of tryptophan and other healthy nutrients. Moreover, it is a rich pack of Vitamin B6. This means that Kale or any green Veggies would be able to sleep better.

9. Milk-


Milk is really a good source of calcium, magnesium, and other factors that aids sleep.

I personally drink a cup full of milk before going to bed and it is effective. The day I added this to my daily schedule I have seen quite promising results. Therefore, I think you should drink at least a cup of milk before bed. (Tip- Drinking a lot would not help, rather it would increase the urine production.)

10. White Rice-

White rice

White rice is a staple food of Asians so they are benefited, but in other western countries, they don’t have much of it. Me been an Indian have been used to a diet where we have white rice and dal almost every day.

White rice is a good source of various vitamins and essential elements. This enriches our bodies and prevents us from having deficiency-related diseases.

11. Cherries-


Cherry is the type of food that can be preferably served as a dessert. The benefits Of having Cherry does not limit just to good sleep. Rather it is high in Vitamin C and Vitamin A.

There are plenty of Benefits of having vitamin C in your meal.

12. Bananas-


Bananas have almost 14% Vitamin C, 20% Vitamin B6 and up to 6% Magnesium. This suggests that banana is a wholesome food enriched with most of the Sleep enhancing factors.

Hence bananas are strongly recommended for one who struggles with sleeping. It is the best food for good sleep that would release melatonin.

13. Spinach-

Spinach is an excellent source of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron, and folate. It is a good source of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. It is highly nutritional and assists in sleeping. Values are taken from Wikipedia.

14. Cereal with milk-

cereal with milk

Cereal with skim milk is another good food to have better sleep duration and pattern. Having them daily for dinner is not recommended, but you can eat them twice or thrice a week.

Having cereal with milk would be beneficial in many aspects such as health and fitness. So it too falls into the category of the best foods for good sleep.

15. Cottage Cheese (Dairy Products)-

Cottage Cheese

Cottage cheese is another great food that induces melatonin for good sleep. Having them in your meal would definitely enhance your REM (Rapid Eye Movement).

Most of the dairy products are much of Sleep assisting rather than been Sleep destroying.

This completes the list of 15 Best Foods For Good Sleep that are Rich In Melatonin! I hope that you will be benefited from the content and info mentioned above.

Also, read our other Amazing Articles-