Food for Improve Sleep Quality – Enhance your Sleep time and Quality Naturally.

There’s a robust correlation between sleep quality and nutritional supplements routine—the quality of sleep directly affected by dietary patterns. High consumption of Junk food or fry food has correlated with low sleep quality. In contrast, higher consumption of vegetables, lean meat and fish was associated with excellent sleep quality.

Frequent intake of energy drinks, soft-drinks like cola, tea coffee and sugar-sweetened beverages is associated with poor sleep quality. Even Junk food also includes massive levels of processed or simple carbohydrates that harm the excellent carbohydrate.

Breakfast skipping and irregular eating time is also directly related to the low quality of sleep.

The amino acid is one of the essential substances to improve sleep quality. Therefore protein-rich food and carbohydrates food also helps you to build the block of tryptophan (Amino acid). Carbohydrate-rich foods make us feel tired, and that cause of good quality of sleep. Protein-rich food like Milk Oats, Oatmeal, Milk, cheese can improve the quality of sleep.

Low levels of omega-3 fatty acids may also result in sleep problems. Popular vegetarian sources of Omega-3 fatty acids are walnuts, broad beans, cauliflower greens, Brussels sprouts, broccoli, berries. And for Non-vegetarians are poultry, eggs, fish oil. You can add any of this at your dinner time, for quality of sleep.

Also read | Easiest Way to Improve Digestion

List of Food Which Leads to Improving the Quality of Sleep.


The bananas contain the rich amount of tryptophan, magnesium, Potassium, which leads to help to improve sleep quality. It is also the adequate source of Protein, Calcium and other essential vitamin and minerals.

Bananas also reduce stress and anxiety, alleviate muscle cramps, and regulate your sleep-wake cycle with serotonin and melatonin. It also improves your REM sleep quality.


Oats and Oatmeal are high in fiber and protein compared to other grains. Additionally, oats are a known source of melatonin. Melatonin, also referred to as the sleep hormone, is a central part of the body which encourages improving the sleep-wake cycle.


According to research kiwi has capacity to enhance sleep quality, kiwis may also be among the very best foods to eat before bed. Kiwis may reap your gastrointestinal health, reduce inflammation, and lower your cholesterol.

The sleep-promoting ramifications of kiwis are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle.


Walnuts contain melatonin, which can help regulate your sleeping patterns. The quantity of melatonin found in 100 walnuts is 48mg. The average adult requires approximately 1 to 5 mg of melatonin every day, to help make the quantity of cortical that will raise your drowsiness.

However, Walnuts not only improves sleep quality but it also rich in Protein, Calcium, Potassium, Phosphorus, Iron and. Check the other benefits of Walnuts.

Also read | What is Sleep Paralysis?

Dark Chocolate:

Dark chocolates also include serotonin, which has a more calming effect on your nerves and mind and allows you to catch up with some precious sleep. Our body use Serotonin as a synthesize melatonin. Melatonin is produced at night and plays a fundamental role in regulating the body’s biological clock.

Unfortunately, many people don’t like dark chocolate as it is low in sugar also has a slightly bitter flavour. If one can build that taste, it may be an ideal place dinner dessert. Do not forget to inspire them before bedtime in that instance.


Oranges are rich in vitamin C, which able to help you remain asleep during the night, it is also thought to help avoid restless leg syndrome. Whether you wish to grab sleep quality, or you fight with restless leg syndrome, vitamin C may be the way you want.

Bottom Line

Some foods and beverages contain high levels of particular antioxidants and enzymes, like melatonin, Serotonin and magnesium, which are proven to boost sleep by assisting you to fall asleep quicker or stay asleep more.

To reap the advantages of sleep-enhancing meals and beverages, it could be best to eat them two –3 hours prior to bed. Eating immediately prior to going to sleep can cause digestive problems, like acid reflux.

Also read | High Protein Fruits

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