A majority of people today suffer from sleeplessness, tossing and turning in bed without being able to fall asleep. A few additions to your diet can help improve quality of sleep.
Sleep is a vital component of both physical and mental well-being. But a majority of people today suffer from sleeplessness, tossing and turning in bed without being able to fall asleep. Despite trying to relax with one’s eyes shut, restful sleep often remains elusive. Experts suggest that an adult needs at least six hours of sleep each night for the optimal functioning of the body and mind. Let’s have a look at some foods that can naturally support better sleep and help manage insomnia.
1. Kiwi
Kiwi is a rich source of serotonin, folate, vitamins, and antioxidants. Studies show that consuming two kiwis at night may improve sleep duration and quality. The fruit helps regulate sleep-inducing chemicals in the brain, making it an ideal bedtime snack.
2. Turmeric milk
Adding a pinch of turmeric to a glass of warm milk is a traditional remedy backed by modern research. Curcumin, the active compound in turmeric, helps promote better sleep by reducing inflammation and calming the nervous system. Drinking turmeric milk before bed is said to help deep and uninterrupted sleep.
3. Avocado
Loaded with magnesium, avocados help regulate the nervous system and relax muscles, both of which are essential for quality sleep. Including avocados in your daily diet may benefit those who experience frequent sleep disturbances.
4. Cherries
Cherries are a natural source of melatonin, the hormone responsible for regulating the sleep-wake cycle. For those losing sleep due to stress or anxiety, consuming cherry or a glass of cherry juice at night may improve the quality of sleep.
5. Bananas
Bananas are easily available and considered a sleep-friendly fruit. Consuming banana, which is rich in magnesium and potassium, before bed can contribute to a peaceful night’s rest.
6. Eggs
Eggs contain melatonin, a hormone crucial for sleep regulation. Including eggs in the evening meal or as a light night-time snack can help trigger the body’s natural sleep mechanisms.
7. Almonds
Almonds are another excellent dietary addition for better sleep. They are packed with magnesium and healthy fats, which enhance the body’s melatonin production. Therefore, those struggling with insomnia or irregular sleep patterns can add this to their diet.
(This article is based on research studies. So,if the situation demands the consultation of a doctor, do not hesitate to do so.)
Published: 24 Jul 2025, 01:55 pm IST
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