10 foods that help sleep better - Her Espresso

10 foods that help sleep better

pasta al dente and the whole rice

Pasta al dente, whole or semi-complete rice, or quinoa, bulgur, buckwheat, wheat … These foods, rich in carbohydrates, allow the body to produce serotonin which promotes sleep . But watch out for the amount and added fat. A hearty and high fat meal is heavy to digest, which is bad for sleep.


In addition to reducing the risk of cardiovascular disease, almonds are rich in monounsaturated fatty acids, fiber and antioxidants. They increase the secretion of melatonin, a sleep regulating hormone. Almonds also contain magnesium, which helps improve sleep quality and decreases cortisol, the stress hormone. A study had also shown that rats slept longer and deeper through consumption of almond extract.

Hot milk

Hot milk contains tryptophan. An amino acid that allows the body to secrete melatonin, a sleep hormone and serotonin, also known as the hormone of well-being. Studies have not yet demonstrated the effectiveness of milk to help find the arms of Morpheus. However, this hot drink, inscribed in a ritual, promotes relaxation and therefore falling asleep.


Sweet potato and potato are rich in complex carbohydrates, also known as slow sugars. Like rice or quinoa, the body produces serotonin. These foods can be cut into fries or cubes, and baked with a drizzle of olive oil.


Orange honey, linden honey or clover honey, when eaten at night in a cup of hot milk or herbal tea, are perfect for sleeping well. Honey is rich in glucose: thus, the brain relaxes and activates the neurons responsible for falling asleep. This also explains the daily stall after a lunch too rich.

wholemeal bread

For the same reason as starchy foods, whole wheat bread helps sleep well. It helps to develop insulin in the body, which helps the brain to relax, and it helps to produce serotonin. In the evening, you can eat one or two slices, but not excessively, because a difficult digestion can disrupt our sleep.

The banana

Banana is a fruit rich in tryptophan, an amino acid that helps develop the sleep hormone. In addition, its magnesium and potassium content would help relax and reduce stress, often the cause of sleep disorders. In the evening, we can eat for dessert half a banana crushed on bread.


Dates are fruits rich in vitamins and antioxidants. Its high content of tryptophan like banana promotes the hormone of well being but also that of sleep. Thanks to its fiber content, it facilitates digestive transit and helps fight against constipation.

Squash seeds

In addition to containing multiple vitamins, pumpkin seeds are a natural source of tryptophan. Eating a few before sleep is ideal for sleep. In addition, they contain magnesium, which actively reduces stress.

The kiwi

Stop the myths: the kiwi could help you sleep! This is the conclusion of a study by Taiwan’s Taipei Medical University. Researchers believe that eating two kiwis before going back to bed helps to fall asleep faster. In fact, volunteers who ate kiwis an hour before bedtime for a month fell asleep more quickly.