Certain foods and drinks can help you fall asleep faster and sleep more soundly. Try these suggestions from the National Sleep Foundation.


  • Almonds & Walnuts

    Almonds & Walnuts

    These nuts contain melatonin, which helps you sleep more soundly.

  • Dairy


    Calcium and tryptophan from cottage cheese and warm milk increase serotonin levels to help fight insomnia.

  • Tea


    A cup of chamomile, ginger or peppermint tea can be a calming bedtime ritual.

  • Fruits & Veggies

    Fruits & Veggies

    Tart cherries and cherry juice, bananas, pineapple and oranges contain melatonin, which can help you fall asleep faster and wake up less often. Eating two kiwis before bed for a month will add an hour to your sleep. Berries, prunes, raisins and plums help to counteract the oxidative stress caused by sleep problems.

  • Whole Grains

    Whole Grains

    Select complex carbohydrates, including popcorn, oatmeal or whole-wheat crackers with nut butter. Avoid simple carbohydrates, which reduce serotonin levels and impair sleep.



Source: The Sleep Foundation