Insomnia is a problem of many modern people who live at a fast pace. But it’s not necessary to grab sleeping pills. For a good sleep, you can just eat one of these foods before bed.

These foods are not too high in calories, they can be eaten before bedtime. But the main thing is that they help to fall asleep quickly and sleep soundly until the morning.


We drank a glass of milk before bedtime when we were children, and it’s not a bad thing to do it even when we grow up. Milk contains the amino acid tryptophan, which turns into the hormone serotonin, more commonly known as the hormone of happiness, which is necessary for a good sleep. Calcium and protein have a calming effect on the body, and potassium relaxes muscles and the nervous system. You can add honey, almonds and cinnamon, and this combination will stimulate more intense melatonin production.


This fruit can soothe and relieve nervous tension due to the magnesium and potassium content, which relax the muscles. They also contain tryptophan, which stimulates secretion of serotonin and melatonin which are hormones for relaxation. Prepare a banana shake and a cup of milk and drink it before going to bed.


Chamomile tea is consumed in the Mediterranean countries instead of taking sleeping pills. And they do it right. This drink relaxes the muscles, relieves nervous tension and makes you sleepy. Be careful and don’t drink more than one cup: chamomile also has a diuretic effect.

Red wine

One glass of red dry wine widens the blood vessels, normalizes the blood pressure and helps to forget about heavy daytime thoughts. Doctors also recommend drinking a glass of red wine before bed, but no more.

Cereals and oatmeal

They provide a sufficient amount of protein needed for a good sleep. A bowl of hot oatmeal will help you better rest. It contains a lot of calcium, magnesium, phosphorus, silicon and potassium, and all of these elements work well on the quality of sleep. You can add fruit, but not too much because a lot of sugar before bed works poorly on sleep quality


If you often wake up in the night, the reason may be a protein-poor dinner or too much sugar. Carbohydrates lead to a drop in blood sugar, which makes you wake up. So eat one hard-boiled egg before bed: you’ll fall asleep in 15 minutes and you will sleep soundly through the night. A high protein content will quickly satiate you, and due to the fact that the egg does not have carbohydrates, you will not wake up from fluctuations in sugar.


This fruit is one of the rare foods containing melatonin that controls the inner clock, ie the wake and sleep cycle. As melatonin levels increase, we are more fatigued, so it takes less time to fall asleep. Various studies have revealed that drinking a glass of cherry juice can significantly improve the length and quality of sleep in adults suffering from chronic insomnia.