6 foods that improve sleeping patterns - Her Espresso

6 foods that improve sleeping patterns

A good sleep pattern is one out of many things that ensures we stay healthy and happy. Even though we often overlook this, sleep is a key factor when it comes to the functionality of our bodies, our daily productivity, and our overall health. Periods of short-term lack of sleep are perfectly normal and can, from time to time, happen to pretty much anyone. However, we need to pay attention when it comes to insomnia, which is, by many things, different from the short-term lack of sleep we often experience.

Insomnia is often associated with or caused by other conditions, some of which include stress, busy work schedule, anxiety, depression and similar states of mind. Some typical symptoms that often occur within insomnia include having trouble falling asleep or staying asleep, waking up too often during the night or too early in the morning, not feeling rested or feeling depressed, anxious or irritated. Insomnia can also have a negative effect on your daily routine, which often results in increased errors, trouble with paying attention, focusing and memorizing simple things. Another common form of insomnia is pregnancy insomnia, which includes prenatal insomnia and postnatal insomnia. Insomnia after birth is often associated with hormonal imbalance and frequent worries about your newborn.

While in some cases, patients might be prescribed medications like Zoloft for insomnia, there still are remedies that you can try for anxiety insomnia treatment and general insomnia treatment. If we exclude medication, there are many foods that truly represent helpful, natural remedies for both occasional insomnia and permanent insomnia. For some patients, some of these remedies might just represent the cure for insomnia.

 Bananas and almonds

Almonds are beneficial for your sleep pattern due to the fact that they are rich in magnesium and are a source of melatonin- one of several hormones crucial for regulating sleep. While melatonin works on regulating your sleep, magnesium has the role of reducing inflammation and cortisol levels, which are contributors to your stress level. Therefore, aside from being a healthy addition to your diet, almonds might also help to improve your sleeping pattern.

If you’re not sleeping due to anxiety, you might want to mix some bananas with these almonds as well. Bananas are rich in potassium and magnesium, which are helpful when it comes to the relaxation of muscles, and tryptophan, which plays an important role in producing serotonin, a hormone also very important for sleep-regulation.

 Crackers and peanut butter

How many times have you woken up in the middle of the night, and, not being able to sleep, wandered off into the kitchen for a midnight snack? While we’ve often heard that midnight snacks are harmful both to our health and our weight, these snacks can, however, be helpful to your sleep- if wisely combined. That is why, when it comes to insomnia remedies, one of many recommendations is this pair- crackers and peanut butter. Carbohydrates are found in crackers and are rich in serotonin and tryptophan, whose role we’ve mentioned above. Carbs are also quick in raising sugar levels, which might also make you sleepy. Smearing some peanut butter on crackers makes a perfect duo of carbs and protein, which should help you fall asleep faster.


Many of us probably remember our parents giving us milk before bedtime, and they were smart for doing so. Whether you have a restless child or have problems with occasional sleeplessness yourself, warm milk might help you solve these problems. According to studies, the substances in milk are more active if you drink milk at night. Along with the fact that milk is rich in tryptophan, milk is also rich in calcium. Maintaining the balance of calcium levels strengthens your sleep, meaning there’s a good chance you finally won’t wake up during the night.  One glass of milk is enough to get you sleepy, and shouldn’t make you have bathroom breaks during the night.

 Cereal and oatmeal

Cereal and oatmeal, in combination with milk, work in similar ways when it comes to improving your sleeping pattern. Much like crackers and peanut butter, combining milk and cereal makes a good combination of carbs and proteins. On the other hand, choosing oatmeal instead is also a smart move, due to the fact that oatmeal is rich in sleep-ingredients like calcium, magnesium, and potassium. This means that this pair helps you both get sleepy and maintain sleep without interruptions. As an alternative, you can use cereal bars or oatmeal cookies with a glass of milk.


When you consider how turkey affects your body, you won’t be wondering why you feel the need to take a nap every time after Thanksgiving dinner. Turkey makes both a delicious and nutritious meal, and despite the fact that it hasn’t yet been scientifically proven that it helps improve sleep, there are still some theories to back this up. Aside from the fact that turkey is rich in minerals and vitamins, turkey is also rich in protein and tryptophan, which are, as mentioned above, really important for a good night’s sleep.


Last, but not the least important in this list is tea. Tea is proven to have had many positive effects on our health. Many people claim that no matter what type of tea they drink, after drinking a warm mug of tea, they feel calmer and cozier. When it comes to tea, the only thing you should keep an eye for is caffeinated tea. Instead, some good examples that can positively affect your sleeping include herbal teas like lavender, mint, chamomile, and valerian root tea. Teas like these will help you calm your nerves and make good anxiety and insomnia treatment.