Learn what to eat for better sleep

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Published: September 14, 2021

The importance of sleep in human life is inarguable. Especially nowadays, when most of humanity leads very stressful lives, good sleep has never seemed so important. It is hard to have 8 hours of sleep and have a full-time job, a family, social life, pets, and many more activities. Hectic lives we all lead affect our sleep because we take our rest time for granted. We tend to lack sleep to be able to meet the deadline or go out with friends. Good sleep is the goal most people aim for. There are several ways to achieve this goal. One of them is food. Learn what to eat for better sleep with helpful tips from DubaiPT.

Learn what to eat for better sleep

Everyone has their own experience to verify that food affects sleep. There are types of food that will make you lack energy and vigor. It is important to learn what food might cause insomnia or bad sleep and try to avoid it. On the other hand, before starting any dietary program, it is best to consult with the doctor. Our nutrition habits may affect other dimensions of our health like blood sugar level or blood pressure. It is therefore vital to check with medical experts before changing our dietary choices. It is also important to incorporate dietary choices in other forms of a healthy lifestyle, for instance, to have a steady workout routine.

Types of food that enhance sleep

Getting around 8 hours of sleep boosts the immune system and keeps your spirits up. However, with the modern pace of life, it is hard to live up to this ideal sleeping standard. Here is a list of foods that can improve the quality of your sleep if consumed before bedtime:

  • nuts
  • kiwi
  • dairy products
  • fatty fish
  • chamomile tea

Almond – the king of nuts

Nuts are known to be a very tasty and healthy snack. Having them before bedtime can boost your quality of sleep. Apart from being extremely healthy owing to good fats and low sugar index, almonds contain melatonin which supports regular sleeping patterns. They are also rich in magnesium and calcium which enhance muscle relaxation that leads to better sleep.

Apart from eating healthy, physical activity also improves the chances of good sleep. If you are not keen on heavy cardio training, go with something more light like yoga. Consult the best yoga instructor Dubai for further advice.

if you want to know what to eat for better sleep, have some chestnuts, walnuts, and almonds
If you want to know what to eat for better sleep, remember that nuts are rich in magnesium which causes muscle relaxation and enhances sleep


This delicious fruit also contains melatonin and magnesium which promote better sleep. Studies have shown that the consumption of kiwi before bedtime increases the chances of good sleep. Uninterrupted sleep has increased by 5% with people who ate kiwi before going to bed. Kiwi is also nutritious and low in calories. It contains a high amount of antioxidants and fiber, which is good for digestion and reduces inflammation.


Milk is considered to be effective for sleep improvement as it contains melatonin, calcium, vitamin D, and tryptophan. A warm glass of milk before bedtime can help promote your sleep. Combine it with exercise and you are in for a good night’s rest. If you prefer cardio workouts check out the best suggestions for HIIT workout.

a glass of milk and cookies on a table
A warm glass of milk has a soothing effect before bedtime

Fatty fish

Fatty fish contains vitamin D and omega 3 fatty acids that affect the level of serotonin. This hormone plays a very big part in sleeping regulation and cycle. Fatty fish also contains other sleep-promoting features such as calcium and magnesium. Vitamin D in fish is responsible for good sleep quality. One study showed that people who eat fish 3 times a week fall asleep faster than those who eat other meat. Remember to combine healthy nutrition with workouts to improve your overall condition, which consequently leads to quality sleep. Find aerobic exercise that best suits you and get in good shape.

Chamomile tea

Chamomile tea is a well-known soothing beverage. What makes chamomile have sleep-inducing properties is apigenin. It is an antioxidant that stimulates brain receptors that are responsible for sleepiness. Chamomile tea has many healthy features. It reduces anxiety and depression which have negative effects on the quality of sleep. A cup of chamomile tea before bedtime will have positive effects on your sleep.

Other foods that may help improve the quality of your sleep

There are some types of food that have a minimal contribution to your good night’s sleep. Banana is one of them, as it contains tryptophan and a small amount of magnesium. Oatmeal is a source of melatonin and may sometimes cause sleepiness.

Types of food and drinks that have a negative effect on sleep

As opposed to food and drinks rich in melatonin, magnesium, and antioxidants, there are some things that we use on a daily basis that might disturb our sleep regime. Limit alcohol intake as it may have a negative impact on your sleep schedule, although it will make you drowsy at first. Another thing that you should consume moderately is caffeine. Reduce your daily coffee intakes, especially in the evening, otherwise, caffeine may keep you wide awake for several hours. Also, prevent your body from digesting during sleep by avoiding eating right before bedtime. Introduce a regular meal schedule that will support your healthy lifestyle.

a cup of coffee on a table
Avoid having coffee in the evening, as caffeine can have a disruptive effect on your sleep.

If you are curious about what to eat for better sleep, consult a professional

The branches of science that study the effects of food on human health and wellbeing are nowadays more developed than ever. If you are looking to find out what to eat for better sleep, and how your eating habits affect your overall condition, look for professional advice. Personal trainers in Dubai offer you a variety of options to improve your physical and mental condition through workouts. One of the fun activities is the Zumba dance. Combine healthy eating habits with a fun workout activity and your sleep will be much better.

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