The 10 Best Foods To Combat Insomnia

To combat insomnia it is essential that, in addition to consuming foods that help us sleep better, we avoid those that may make it difficult for us to rest.

Is it increasingly difficult for you to fall asleep? Do you wake up at dawn and you can’t sleep anymore? Then do not hesitate to read the following article where we offer you the best foods to combat insomnia. Add them to your diet and rest like an angel every night.

Keep in mind that proper rest is one of the pillars of health. It will help you achieve a better body composition and a more efficient functioning of the body.

Foods that fight insomnia

If problems overwhelm you and when you go to bed it takes a long time to fall asleep (or, directly, you cannot sleep), we recommend that you consume the following foods to combat insomnia and relax. Try to ingest them for a while before going to bed to take advantage of their benefits.

1. Milk

Milk and osteoporosis

A cup of warm milk is comforting and ideal for resting. This dairy contains tryptophan, a substance that calms anxiety. You can enjoy it with a tablespoon of honey.

2. Bananas

This rich fruit is very nutritious and energetic, but it can also be used to relieve insomnia. Why? Because it provides magnesium and potassium, two substances that relax the muscles. For this reason, they are one of the favorite foods of athletes, since they reduce and prevent cramps. It should be noted that potassium has been shown to regulate blood pressure.

In addition, it can be an excellent dessert if we want the body to produce more serotonin.  This hormone is responsible for regulating sleep.

3. Almonds


Nuts in general and almonds in particular not only provide energy, but also contain magnesium. This element  helps to relax the muscles. For this reason they induce sleep, avoid or reduce pain and cramps and stabilize blood sugar levels.

It is worth noting that when glucose is balanced, brain functions relax. A handful of almonds after dinner will make you sleep through the night.

You can also choose nuts, which provide healthy fats and increase the production of melatonin. In no case should you opt for dried fruits with sugar, because they will not have the desired effect (but the opposite). Remember that there is evidence that melatonin improves the quality of rest.

4. Cherries to combat insomnia

These little reddish fruits that we eat for dessert have melatonin. And therefore, they help us if we want to rest more deeply.

In addition, we can enjoy a rich cherry juice if we add some nuts. Of course, avoid adding sugar, as it stimulates the brain.

5. Whole grains

Whole grains

They not only allow you to sleep but also improve the quality of your sleep. This is essential if you have been suffering from insomnia for a few days.

  • You can have a cup of yogurt with a handful of whole grains for a snack. Thus, at bedtime your serotonin levels will have increased enough to rest for several hours at a time.

6. Chamomile tea

This hibera is the quintessential natural tranquilizer. In addition, it can be very useful if we have problems sleeping.

When you consume a hot or warm chamomile tea, the body calms down and the muscles relax. In addition, it is very effective in reducing stress, nerves, and anxiety. A cup of chamomile before bed is a perfect mild and natural sedative.

7. Cooked egg

Boiled egg

One of the reasons we wake up in the middle of the night is because of appetite. If you have not eaten enough for dinner (or you have skipped this meal) perhaps at dawn the stomach cracks and insomnia worsens.

  • To avoid this, you can consume satiating foods such as boiled egg. When we are not hungry or overly full, we can rest better.

8. Greek yogurt against insomnia

It contains tryptophan, just like milk. This element tells the brain that it is time to sleep. In addition, Greek yogurt provides calcium and protein. Unlike traditional yogurts, it doesn’t have as much lactose or sugars and is therefore healthier.

9. Honey

honey or sugar

It is an excellent idea to incorporate honey as a natural sweetener in place of the sugar or sweetener.

Its chemical composition gives us substances with mild sleeping properties that relax brain functions. This is stated by a study published in the Archives of Pediatrics & Adolescent Medicine.

  • To take advantage of its benefits, sweeten any infusion you drink at night with a teaspoon of honey.

10. Popcorn

How about a movie on the couch while enjoying some delicious popcorn?

  • So that insomnia does not attack you, we recommend that you watch animated movies, comedies or romantics.
  • No horror, action or science fiction because it will put the brain on alert.

Being rich in tryptophan, popcorn increases the production of serotonin.

What foods should we avoid when we have insomnia?

In addition to including foods that relax and promote rest, it is essential to avoid certain ingredients or dishes that have the opposite effect. Above all, we recommend that you do not consume them at dinner or before going to bed.

1. Fast food


Burgers, fries and pizza are not allies of a good rest. These are foods rich in fat that promote heavy digestion.

  • If you suffer from heartburn, don’t eat fast food for dinner.
  • If you are going to a party or meeting where these types of menus are served, try to wait 3 hours after eating to go to bed.

2. Chocolate and coffee

When it’s cold we usually go to bed with a cup of coffee or a chocolate dessert. In summer, we consume ice cream before going to sleep. However, none of it is good if we have insomnia problems.

These foods contain brain-exciting ingredients like sugar and keep you on your toes for many hours. So chocolate and coffee are preferable until sunset.

3. Alcohol and soft drinks


Alcoholic beverages and soft drinks are also exciting for the nervous system. In addition, they cause dehydration and reduce brain functions. It is not convenient to consume them before going to bed.

Improving your diet fights insomnia

As we can see, good nutrition is linked to better or worse rest. Therefore, it is one of the factors that can be modified and improved. With these simple tricks in the food you eat you can help reduce your insomnia. Test it!

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