Food is one of the basic needs of the human body. It gives us energy and nutrients that are essential for our everyday lives. However, excessive intake of food can lead to bad and undesirable results. Food is truly the one thing that we can’t live without.

But there are still way more uses of food than we can imagine. If you are having a hard time sleeping, you can request assistance from food. No, it will not make you fatter. If you eat the right kind of food, it will greatly help you get a good night sleep. Just remember to eat moderately. You don’t want a full tummy before sleep.

Here are some of the food that can help you achieve a good night sleep.


Surprisingly, walnuts are a very good sleep inducing food. It has tryptophan, a sleep-inducing amino acid. It helps produce serotonin and melatonin, the hormone that can set your sleep and wake cycles. Furthermore, walnuts have their own melatonin, the sleep-inducing hormone in our body. Additional melatonin can make you feel drowsy, enabling you to sleep.

Walnuts can help you reset your body clock. Just take some of it before you sleep and after you wake up. Additional serotonin and melatonin in your body will tell your glands that it is time to wake up or sleep.


Magnesium is abundant in almonds, the mineral that can give a good night sleep and relieves a headache. If the magnesium content in the body is low, it is harder to sleep. You also can’t focus properly because of a fatigued brain. You must first relieve your headache for you to sleep well.

Dairy Products

One famous drink that kids love and hate is milk. It does not only strengthen your bones, it also helps induce sleep. That is why it is best taken at night. Calcium helps the brain use tryptophan to trigger melatonin production. Combine that with darkness, you will feel drowsy in no time.


Having a salad for dinner? Make sure there is lettuce. It contains lactucarium that has sedative properties that can affect the brain like opium. It is good if you have a very stressful day. Lettuce helps you calm down to achieve that peacefulness you are waiting for. Having peaceful nights will really help you a good night sleep.

Pretzels or Corn Chips

Pretzels and corn chips have a high glycemic index that spikes your blood sugar and insulin level for a short period. This boost will shorten the time that it will take you to fall asleep. However, this method will produce mood swings and insulin resistance when used frequently. Make sure to eat sweets moderately.


Fishes with high vitamin B6 such as salmon, tuna, and halibut can help induce sleep. The body uses vitamin B6 to make melatonin and serotonin. You can add fish to your dinner to help you fall asleep. Other foods with high vitamin B6 are raw garlic and pistachio nuts.

The foods mentioned above only helps induce sleep. It is still up to you if you will fall asleep or not. If you are afraid that you will be forced to sleep if you consume those foods than don’t worry. You will just feel a little drowsy. Sleeping at the right time and place is still the best way to have a good night sleep.