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Top 10 foods that help you sleep

Posted on March 1st, 2022

We all want to get healthier, more efficient sleep. We try to practice good sleep hygiene, we create pleasant bedrooms, and we try to exercise. Did you know that what you eat during the day can also help you get better sleep at night? 

Here are the top 10 delicious and nutritious foods to help your body have everything it needs for a good night’s sleep.

1. Nuts

Seeds and nuts are great sources of magnesium. Magnesium naturally lowers blood pressure and promotes relaxation. Nuts also have iron, which can reduce the effects of restless legs syndrome. Individual nuts also have their own special benefits:

  • Walnuts are an especially good source of heart-healthy nutrients
  • Almonds also contain melatonin, a hormone that helps you sleep
  • Hazelnuts are especially rich in iron and nutrients that fight inflammation

2. Turkey

The tryptophan in turkey can promote relaxation and sleep. Additionally, turkey is a great source of iron. The protein content in turkey also stabilizes blood sugar for a more restful night.

3. Kiwi

Recent studies have shown that kiwis can improve adult sleep. Kiwis contain serotonin, which can improve symptoms of depression and extend the length of sleep. To see if kiwis work for you, eat two kiwis one hour before bed for four weeks straight.

4. Salmon

Salmon is a sleep superfood. The omega-3 fatty acids, protein, and other nutrients make it a great way to nourish your body, improve your mood, and get a good night’s sleep.

5. Spinach

Are you looking for a vegetarian menu option that will help you sleep? Try spinach. Spinach is rich in magnesium, for relaxation, and iron, to fight restless leg syndrome.

6. Beans

Beans are a great source of protein, magnesium, iron, and other nutrients. Adding beans to your diet can help stabilize blood sugar overnight, relax you, and reduce the symptoms of restless leg syndrome.

7. Potatoes

Potatoes often get pegged as ‘unhealthy’ because most people eat them in the form of potato chips or fast food fries. But don’t overlook this nutrient-packed food. Mashed, baked, or roasted potatoes are an excellent source of magnesium. They’re also a great source of potassium, which prevents those middle-of-the-night Charlie horses and other muscle cramps.

8. Bananas

If you’re looking for a healthy bedtime snack, you can’t go wrong with a banana. Bananas aid digestion, help you feel full, and contain loads of potassium to help prevent muscle cramps. There’s also some evidence that the carbs in bananas can help the brain break down tryptophan into melatonin and serotonin – two chemicals that help us fall asleep and stay asleep.

9. Oranges

Oranges are rich in potassium and vitamin C. The potassium helps your muscles function, and vitamin C supports immune function. The combination means more comfortable and productive sleep for you.

10. Tart cherries

Tart cherries have some compounds that their sweet cousins lack. They’re one of nature’s most significant sources of melatonin, a hormone that helps you fall asleep and stay asleep. Eating tart cherries or drinking tart cherry juice an hour before bed could help you get a better night’s rest.

Are you ready to learn more about helping your family get more and better sleep? 

Airway is Life provides a great introduction to the subject and can help you and your family members get treated and be healthier. Also, subscribe to our newsletter and learn how you can change lives with great sleep.

Dr. Meghna Dassani has practiced dentistry for over two decades and is passionate about the role dentists play in whole-body health. You can learn more at her website:

Airway Is Life:

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Healthy Sleep Revolution Podcast

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So many think these symptoms are common in kids and adults when tired. Join us as we debunk some of these common myths and put the spotlight on Sleep Apnea. Discover what constitutes healthy sleep and how we can help ourselves and our kids get the best sleep ever.


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