Insomnia is the most common sleep problem. In fact, it is estimated that 30 percent of adults occasionally suffer from insomnia. Ten percent of adults suffer from chronic insomnia. Stress is one of the things that can contribute to insomnia. Many people are able to sleep better after they reduce their stress.

You can also change up your diet. Certain foods will not guarantee that you get a good night’s rest. You can always overdo a good thing. However, if you eat certain foods in moderation, then you may be able to improve the quality of your sleep. Here is a list of foods that help sleep.


Turkey and chicken contain tryptophan. This is an amino acid that helps your body create serotonin. Your body needs serotonin in order to make melatonin, which helps promote restful sleep.


Vitamin B6 is one of the nutrients that is found in fish. You can eat halibut, salmon and tuna. B6 helps your body produce melatonin. Your body usually produces melatonin when you are exposed to the dark. However, you can give your body a head start by eating fish.


Yogurt is a great source of calcium. Your body cannot process melatonin and tryptophan without calcium. If you do not like yogurt, then you can get your calcium from other dairy products.


Kale is another one of the foods that help sleep. It is one of the best non-dairy sources of calcium. It can help your body produce the hormones that induce sleep.


Bananas are a great source of potassium. Not only does potassium make it easier for you to fall asleep, but it can also help you stay asleep longer. It also has magnesium, which is a natural sedative.

Whole Grains

Whole grains help stimulate the production of insulin. This helps increase tryptophan activity in the brain. Whole grains are also a great source of magnesium. If you do not have enough magnesium in your body, then you may find yourself waking up several times during the night.


Orexin is a neurotransmitter in your brain that helps you stay alert. The sugar in honey helps lower the amount of orexin in your body. That is why if you eat honey before you go to bed, then you will likely have an easier time falling asleep.

Nuts And Seeds

Flax seeds, pumpkin seeds and sunflower seeds and walnuts are examples of foods that you can include in your diet. You can increase your serotonin level by eating more nuts and seeds.


Eggs are a popular breakfast choice. However, if you are having trouble sleeping, then you can have eggs later in the day. Eggs help your body produce tryptophan.

White Rice

The glycemic index of rice is high. This means that your blood sugar and insulin levels will naturally increase after you eat white rice. Your body will be able to increase tryptophan faster.

Those are not the only ones that you can try. However, it is best for you to stick to foods that have a mix of potassium, calcium, tryptophan, magnesium and vitamin B6. You will be surprised at how quickly your sleep improves.