10 most effective products that help improve sleep

Long sleepless nights lead to serious physical and mental exhaustion. If you periodically have problems with sleep, do not immediately run to the pharmacy for sleeping pills. You can resist insomnia by slightly changing your habitual diet. In this article, we will talk about the 10 most effective products that help improve sleep.

“Most people who are suffering from sleep problems will be able to sleep peacefully again, it is enough to add several products to their diet,” says Dr. Jacob Teitelbaum, an expert on the struggle against insomnia.

10 products that improve sleep


Bananas contain potassium and magnesium, which naturally relax the muscles. In addition, these fruits are rich in tryptophan – a substance that stimulates the production of serotonin and melatonin.

Serotonin is a neurotransmitter, responsible for a good mood and helps to relax.

Melatonin, known as the “sleep hormone”, in turn, is responsible for the regulation of sleep and has antioxidant properties (melatonin is not naturally formed in the body, it can only be obtained by eating food).

Bananas should be eaten no later than an hour before bedtime.


Boiled eggs contain a lot of protein, which has a positive effect on sleep. Due to the high protein content, boiled eggs have a positive effect on sleep and, in addition, successfully help to fight acid reflux, the symptom of which is heartburn, which does not allow to sleep at night. Belkom is rich in other products, in particular, meat, cheese and cottage cheese.


Almonds are rich in protein, and also contains a solid dose of magnesium, which contributes to good sleep and muscle relaxation.

A handful of almonds (do not overdo it, it also contains a lot of fat) or a sandwich with almond oil is an excellent means to combat insomnia.

A fish

Most varieties of fish (especially salmon) contain vitamin B6, which is necessary for synthesizing melatonin in the body.

In addition to fish, vitamin B6 is found in peas.

Do you know how to properly store fish so that it remains fresh and retains its useful properties?


Milk splash, blue background

A glass of warm milk is a grandmother’s recipe that promotes a good sleep. Milk is an excellent remedy for insomnia, containing calcium and amino acid “tryptophan”, necessary for the development of a “sleep hormone” – melatonin.

If you can not fall asleep or often wake up at night, get out of bed and drink one glass of warm milk. Sleep will become even sweeter if you add one teaspoon of honey.


It is well known that dairy products are rich in calcium, but many green leafy vegetables, such as cabbage, can boast of the presence of this nutrient, the deficiency of which leads to insomnia.


Cherry is one of the few natural sources of melatonin. Several cherries will help you to get into the magic dream country without hindrance.


In one portion of oatmeal, calcium, magnesium, phosphorus, silicon, and potassium are substances that promote good sleep.

Do not overdo with sweet additives to the porridge. Sugar can adversely affect your sleep.


Honey on spoon

Sugar contained in honey slightly raises the level of insulin, which allows the amino acid “tryptophan”, also contained in this sweet product, better penetrate into the brain and promote a good sleep.

Do not overdo it! Eat no more than one spoonful of natural honey before bedtime, preferably on an empty stomach.


Grapes are one of the few fruits that contain melatonin.  Grapes – another enemy of insomnia, which contains natural sleeping pills – melatonin. Because of its presence, the wine has a calming effect on the nervous system.

Products, which we described above, will provide a strong night’s sleep and cheerfulness in the morning. To keep the products fresh and useful properties, they need to be stored correctly.

Products that prevent sleep

In addition to products that normalize sleep, it is useful to know what harms it.

Fatty food

The use of fatty hamburgers and French fries leads to fatigue and drowsiness. The reason lies in the fact that these products limit the oxygen entering the brain.

Eating heavy food, you will think that you fall asleep more quickly, but studies show that people who eat fatty dishes during lunch, get worse sleep than those who eat right.

Be careful if you have acid reflux.

Foods high in calories and fats can disrupt digestion and acid secretion in the stomach, not to mention that it will worsen your sleep.

If you still decide to eat something with a high-fat content, do it no later than 3 hours before bedtime.

Using foods that contain a large amount of starch, fat, and sugar, you can feel sluggish and apathetic, as they create a big load on the digestive system.

Before going to bed, avoid the following foods: pork, cheese, chocolate, eggplant, tomatoes, and potatoes. They contain tyramine – an amino acid, which in the body turns into the substance norepinephrine, which is a brain stimulant.


Limit the use of products containing caffeine, especially if you are used to drinking coffee in the afternoon. This substance becomes a frequent culprit of disturbed sleep.

If you have trouble sleeping, reduce the intake of other products containing caffeine: chocolate, black tea, and some chewing gum.

Not all people who drink coffee, have trouble sleeping. This is due to the fact that we differently assimilate caffeine.

Tip: The stimulating effect of caffeine reaches its peak in the interval of 1 to 4 hours, but some people can feel it up to 12 hours. Some of the drugs for influenza and headaches also contain caffeine.

The author is an expert on occupational training and a prolific writer who writes extensively on Business, technology, and education. He can be contacted for professional advice in matters related with occupation and training on his blog Communal Business and Your Business Magazine.