Foods and Herbs That Help You Sleep

Essential Foods and Herbs that Help You SleepGetting a good nights rest comes more natural to some. Others, unfortunately, deal with issues surrounding sleep. They may find it difficult falling, or even staying asleep throughout the night.

Sleep provides more than just relaxation. In fact, if the brain does not get a proper amount of sleep, it has difficulty functioning. This can inhibit decision making and productivity.

Do you struggle with insomnia, but aren’t really thrilled at the idea of taking the harsh, sleep-inducing medications offered as treatment? While some companies suggest medication or changes in your routine, nature has its own way of curing bad sleep. Certain foods and herbs make embracing the nighttime easier. If you’ve been struggling with falling and remaining asleep, consider these foods that will help.

Foods For Insomnia


Almonds are multi-faceted snacks that help you lose weight and build cardiovascular strength. What many don’t know is that almonds carry natural melatonin; the hormone responsible for falling asleep. Eating a few before bedtime can help you have a restful sleep.

Warm Milk

Babies usually fall right asleep after enjoying a warm bottle of milk. While some dairy products induce nightmares, warm milk can actually help you fall asleep. Pour a warm cup right before you go to bed to receive a restful, nights sleep.


Believe it or not, tuna can help you fall asleep faster. Much like almonds, fish like tuna, salmon, and halibut have naturally high melatonin levels. This not only helps you relax before bed, but it will also help you stay asleep. You don’t have to worry about waking up multiple times throughout the night. 


Another surprising food that helps you go to sleep is a turkey. It’s no wonder those after-Thanksgiving dinners bring on the best sleep. Tryptophan is an important acid that promotes restful sleep. Turkey contains high levels of this acid, thus making it an ideal meat to eat before bed.

Cottage Cheese

This food has tryptophan levels that are similar to turkey. Not to mention, it is high in protein! Eating this before bed can help you to feel calm and relaxed. Pair this with a fruit high in melatonin, like cherries, and you’ll have a new delicious midnight snack.

It is suggested that adults get between seven and eight hours of sleep to be able to function properly. If you struggle with getting the minimum required amount of sleep, try these holistic remedies first.

As always, consult with your healthcare professional before jumping on a brand new regime. Hopefully,  you’ll find the answers needed to give you a good nights rest.

Herbal Medicine For Insomnia

Foods and Herbs for Better SleepThere are some herbal medications and supplements that you can try that are known to help treat insomnia with minimal or no side effects. You can get back to a regular sleep pattern without having to introduce all sorts of chemicals to your body.

Specific herbs that help induce relaxation and promote sleep include chamomile, ginger, valerian root, and peppermint. Some of these are even sold in encapsulated forms that enter the bloodstream quicker.

The good thing about herbs is that they are non-addictive and can be found virtually everywhere. However, when made into a tea, they can sometimes have a bitter, almost distinct taste. It is suggested to add honey or brown sugar to these remedies to enhance the flavor.

As always, consult with your doctor prior to jumping into a new herb routine. Although natural, some of these herbs can interact with certain medications; causing adverse effects.


Chamomile has been commonly used as a treatment for insomnia for years. Chamomile is a beautiful flower that relaxes the mind and eases you into sleep. It is recommended to drink Chamomile tea right before bed to benefit from its properties. Chamomile has a naturally bitter taste, so adding a bit of honey will make you enjoy drinking it.

However, if you are sensitive to chrysanthemums or ragweed, according to WebMD, you should avoid this herb; it could lead to you developing contact allergies.

While more research is needed to prove its efficacy, many swear by its sleep-inducing effects. The FDA considers this herb to be completely safe. No adverse effects have been reported from chamomile, as of yet.

Valerian Root

Herbs have a variety of natural healing elements that make us feel healthier. Valerian root is a popular herb that helps reduce anxiety and even improve overall mood. It has been referred to as, “natures Valium.”

However, as with chamomile, more research is needed to determine the efficacy of valerian root as a treatment for insomnia. Unlike chamomile, however, the safety of valerian root isn’t entirely known.

While this root can help improve mood, it can also help induce a calm, relaxing state. This is ideal for people who struggle with issues surrounding falling asleep. This herb can be taken in an encapsulated or tea form. Much like chamomile, it has a strong taste. You can add some honey or brown sugar to make it taste better.

It is wise to note that Valerian root does cause excessive drowsiness. Also, this herb can react and interfere with some medications. It has been known to cause some side effects and is not safe to be used by small children or women who are pregnant. It is recommended to speak with your healthcare professional prior to getting on a regular Valerian routine. Some herbs can impact one’s ability to drive and function throughout the day. Therefore, conduct thorough research before taking.

Passionflower and Hops

Passionflower is widely used for insomnia due to its sedative qualities. It’s also commonly used to treat nervous gastrointestinal issues. It’s known to calm you and put you in a relaxed state, ready for sleep.

Hops are, similarly, known to promote sleep; however, further tests and studies are needed to actually determine its efficacy. Many think the sleep-inducing benefits some claim to receive are merely psychosomatic.

If you’ve been struggling to get a good night’s sleep, but don’t want to be bogged down by harsh medicines or introduce potentially harmful chemicals to your body, why not give these natural, herbal treatments a shot?

Many of these herbal medicines have no signs of causing adverse effects or harm, leaving little to no risk in trying it.


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