Foods to Help You Sleep

Sound sleep is necessary to maintain fitness and good health. You have to back up your hard work at the gym by sleeping well at night. Lack of sleep can hamper progress and recovery. Besides, insomnia can elevate cortisol levels in the body, which can lead to accumulation of belly fat. For gym addicts, sound sleep is necessary to keep their midsection lean and build muscle at a healthy rate.

This article reveals useful information about

foods to help you sleep

better. But, these foods should not be consumed immediately before you hit the sack. Eat them an hour or two before you retire to bed. This will give enough time for digestion and to allow the sleep-producing effects to kick in.

Cottage cheese

Cottage cheese contains tryptophan, which is a natural sleep inducer. It also has casein proteins that digest slowly. This enables cottage cheese to distribute adequate amounts of amino acids to muscle tissues at night. Eat cottage cheese with some natural almond butter as this will keep you full during the overnight fast.


Oatmeal is not just an ideal breakfast food. It works well at night too, because it release serotonin in the body. Serotonin hormone decreases stress and calms your body and mind. Besides, oatmeal also contains slow digesting carbohydrates, which will keep your blood sugar levels at an ideal level through the night. You can take your oatmeal with apple slices, cinnamon and skim milk.

Peanut Butter or Peanuts

Peanuts and peanut butter can also ensure sound sleep. They contain niacin, which helps raise serotonin levels in the system. But, peanuts and peanut butter have a higher level of calories and fat. So, ensure to take them in moderation. For ideal results, smear peanut butter on whole grain toast for a delicious and effective snack.

Warm Milk

Warm milk before bed might sound like a grandmother’s recipe. But, there is truth behind this tale. Milk contains sleep-inducing tryptophan. Besides, warm milk can have a soothing and relaxing effect. Milk also contains calcium, which regulates melatonin production in the brain. This hormone has influence over the sleep-wake cycle. Add honey to your milk for taste and to provide carbohydrates that can release serotonin.


Grapes are also ideal to get a good night’s sound sleep. They contain melatonin, which as mentioned earlier, regulates sleep and boosts the sleep-wake cycle. So, eating grapes can help you fall asleep quicker at night. Add grapes to yogurt to get added calcium. This snack is perfect before bed-time.

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