No one likes being kept up at night - that feeling of exhaustion and irritability can be quite overwhelming. But what if the solution to your sleepless nights was right in front of you? Here's why – food! Yes, there are certain foods out there that can help promote a better night’s sleep, ideal for those who often experience insomnia or general difficulty falling asleep. So if you’re fed up with counting sheep and tossing and turning all night long, take a look through our ultimate guide to the 13 best foods for insomnia. Discover how switching up your diet could lead to improved quality sleep!


What is insomnia?

Insomnia is a sleep disorder that affects countless individuals worldwide, causing them to struggle with falling asleep, staying asleep, or both. These restless nights lead to a myriad of issues in their daily lives, including fatigue, irritability, difficulty concentrating, and lowered overall productivity. This disorder does not discriminate, plaguing people across all age groups, genders, and walks of life.

Though insomnia can be a stand-alone issue, it is often linked to underlying medical or psychological conditions, increased stress, or unhealthy lifestyle habits. As a result, understanding and addressing the factors contributing to insomnia is crucial for regaining restful nights and reclaiming one's vitality. Various treatment options, ranging from prescription medication to natural remedies, cognitive-behavioral therapy, and changes in sleep hygiene, can bring relief to those grappling with this debilitating sleep disorder.


Which foods can help you sleep?

Did you know that certain foods can work wonders in helping you get a good night's sleep? If you've been tossing and turning in bed, struggling to fall asleep or stay asleep, it might be the perfect time to examine your diet. Natural sleep aids like almonds, cherries, turkey, and chamomile tea all contain nutrients that support relaxation and induce slumber. Almonds are rich in magnesium, a mineral essential for optimal sleep and muscle relaxation, while cherries are loaded with melatonin, a hormone responsible for regulating sleep-wake cycles.

Turkey, on the other hand, contains tryptophan, an amino acid that promotes the release of melatonin and serotonin, two neurotransmitters crucial for restful sleep. Meanwhile, chamomile tea has long been regarded as a soothing elixir with calming effects, thanks to the antioxidant apigenin. So, next time you plan your meals, remember to include these sleep-promoting foods as a simple and natural way to enjoy a restorative slumber.


Best foods and drinks to have before bed

1- Almonds

Almonds, being a widely prized tree nut, can effortlessly entice anyone with their rich, buttery flavor and delightfully crunchy texture. These versatile gems can be found sprinkled on top of decadent desserts, blended into mouthwatering spreads, or simply enjoyed on their own as a satisfying, nutrient-dense snack.

Rich in vitamins, minerals, and antioxidants, almonds boast numerous health benefits such as aiding in weight loss, lowering cholesterol, and sustaining energy levels. Apart from their scrumptious taste, almonds also make appearances in the world of beauty, taking form in nourishing skin care products and fragrant aromas. As a result, they are sure to captivate and allure you, making a lasting impression in each and every indulgence.


2- Tart cherry juice

Not many people are aware of the delightful elixir that is tart cherry juice. Made from the montmorency cherry, this tangy and slightly sweet beverage has been slowly gaining its well-deserved popularity among health enthusiasts and casual drinkers alike.

People praise its numerous benefits, from its rich antioxidant content to helping alleviate muscle soreness and even supporting a better night's sleep. Undoubtedly, the flavorsome tart cherry juice not only tantalizes the taste buds but also gifts the body a myriad of natural health benefits. Make sure to try this deliciously invigorating cherry ambrosia and see what wonders it brings to your well-being.


3- Warm milk

There's an inherent comfort in a cup of warm milk - soothing, nurturing, and reminiscent of simpler times. Amidst the constant chaos of life and endless to-do lists, finding respite in this cozy beverage is like a warm embrace leading you closer to a state of serenity. Rich in nutrients and easy on the stomach, warm milk is not only nourishing for the body, but also the soul. Its subtle and inviting aroma blankets the senses, inviting one to sink into the moment and slow down the pace of life.

As the warm liquid washes over the palate, its inherent sweetness and velvety texture cause the heart to swell with an inexplicable gratitude for such a humble yet enchanting elixir. A cup of warm milk is a reminder that even in the simplest things, life has the power to offer a balm for tired spirits and weary souls.


4- Kiwifruit

Kiwifruit, an emerald delight bursting with flavor and health benefits, often sparks curiosity and excitement among fruit lovers worldwide. Originally known as the chinese gooseberry, kiwifruit has since been renamed after new zealand's national symbol, the kiwi bird, due to its furry, brown appearance resembling the bird's exterior. These vibrant fruits offer a unique taste experience with their sweet, tangy flavors and soft, juicy texture – a combination that leaves your taste buds craving for more.

Beyond their delectable flavor, kiwifruits are nutrient powerhouses, boasting high levels of vitamin c, potassium, and fiber. They also contain an enzyme called actinidin, known for its incredible ability to tenderize meat and aid in digestion. Next time you're in search of a tasty and nutritious snack, give in to the captivating allure of the kiwifruit – your body and taste buds will thank you.

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5- Passionflower tea

The world of teas is a treasure trove of both flavor and benefits, and among the most fascinating of them all is passionflower tea. With its origin rooted in the exotic passionflower vines native to south and central america, this delightful beverage warms the senses and casts a soothing spell on both mind and body. The tea's floral and slightly sweet aroma combined with its unique blend of flavors - a delicate balance of cool grassy notes, warm earthiness, and a hint of fruitiness - takes you on a sensory adventure unlike any other.

In addition to its captivating taste, passionflower tea has a storied history of health-promoting properties, such as its potential to reduce anxiety, promote restful sleep, and relieve symptoms of menopause. As you take your first sip, the gentle warmth of the infusion embraces your soul, allowing you to find comfort, tranquility, and restoration in the depths of this timeless beverage.


6- Chamomile tea

Chamomile tea, a soothing golden elixir derived from daisy-like flowers, has long been cherished for its remarkable health benefits and calming properties. Steeped in history and steeped in cups, this tranquil potion has been graced with the comforting aroma of apple and floral notes, making it not only a delightful indulgence on a chilly evening but also a trusted companion in times of stress or discomfort.

Packed with antioxidants and boasting potential sleep-enhancing effects, chamomile tea continues to weave its way into the hearts of those in search of a warm cup of serenity amidst the chaos of day-to-day life. As you cradle your next cup of chamomile tea, allow your senses to be engulfed by its gentle embrace and let the world drift away for just a moment, as you sip your way towards solace.


7- Walnuts

Walnuts are not only a delicious and versatile nut, but they also offer a wealth of health benefits that make them a true powerhouse in the world of nutrition. Rich in heart-healthy fats, antioxidants, and essential nutrients, the humble walnut can help to support brain function, reduce inflammation, and even lower your risk of chronic diseases. Nestled within a hard, wrinkled shell that closely resembles the human brain, these little nuggets of goodness have been celebrated as a symbol of wisdom for centuries. With endless ways to incorporate them into your daily meals - from savory dishes to sweet treats - it's time to crack open the potential of this extraordinary nut and harness its nutritional might for a healthier and happier you.


8- Tart cherries

Tart cherries may not be everyone's go-to fruit when it comes to satisfying their sweet tooth, but these little gems of tartness pack a powerful punch in terms of flavor and health benefits. Bursting with antioxidants such as anthocyanins, tart cherries offer a natural remedy to inflammation, which is essential in promoting overall well-being. Their vivid red hues serve as a warm invitation to lovers of tangy, zesty flavors, often adding a refreshing element to a variety of dishes and beverages.

Even more enticing is the fact that tart cherries are an excellent source of melatonin, aiding in sleep regulation and allowing you to enjoy a restful slumber after indulging in their scrumptious taste. So, the next time you find yourself craving a fruity delight, consider reaching for some tart cherries and relish in their unique, invigorating flavor while reaping the health benefits they provide.


9- Fatty fish

Fatty fish possess a delightful secret in their rich, oily texture - a powerhouse of nutrients that can bestow incredible benefits upon us. As one dives into a delectable dish of salmon, mackerel, or sardines, they're not only savoring the flavor, but also nourishing their body and brain with heart-healthy omega-3 fatty acids. These essential fats boast impressive benefits, from reducing inflammation to supporting cognitive function, making fatty fish the poster children for brain food.

As a result, nutritionists around the world champion the consumption of fatty fish, encouraging us to explore the culinary masterpieces that can be crafted from these undersea treasures. Next time you feast upon these marine delights, relish the flavors knowing you're indulging in a meal that's as beneficial as it is delicious.


10- Barley grass powder

Barley grass powder is an exceptional and often overlooked superfood powerhouse that deserves our attention. This vibrant green powder is derived from the young leaves of the barley plant, a versatile cereal grain that has been cultivated for millennia. The popularity of barley grass powder has grown exponentially over recent years, and for good reason. It is rich in vital nutrients such as vitamins, minerals, and antioxidants, helping our bodies thrive and promoting overall well-being.

Including barley grass powder in your daily routine can lead to an array of health benefits such as improved digestion, reduced inflammation, and boosted energy levels. Not to mention, its mild earthy flavor makes it an easy addition to smoothies, juices, or even sprinkled over a bowl of yogurt, making it a facile and delectable nourishment for the mind, body, and soul.


11- Lettuce

Lettuce, a versatile leafy green, has a unique way of making its way into our everyday meals and adding a refreshing touch to any dish. While often served as a base for a colorful and nutrient-rich salad, it can also transform a mundane sandwich into something crisp and delightful, or add a decorative flair to your gourmet platter. Remarkably, lettuce is packed with essential nutrients and health benefits, providing us with vitamins, fiber, and even antioxidants.

Diverse in flavors and textures, lettuce varieties range from the crunchy romaine and popular iceberg to the soft butterhead and slightly bitter arugula. The astounding versatility of this delightful vegetable makes it a must-have in every kitchen, and its seemingly endless potential for culinary creativity can be a source of joy and inspiration for both chefs and home cooks alike.


12- White rice

White rice, a versatile and widely consumed staple food, has been at the heart of numerous cultural cuisines across the globe. Originating in the verdant stretches of asia, this grain has become an indispensable ingredient in the culinary world due to its neutral flavor and delightfully fluffy texture when cooked. Furthermore, its extensive nutritional benefits, such as being a good source of energizing carbohydrates and easy-to-digest proteins, solidify its place as an essential kitchen staple.

Whether it's adding substance to a fragrant curry, transforming into delectable sushi rolls or blending harmoniously in a savory pilaf, white rice has proven time and time again to be a vital cog in the culinary machine. Its ability to absorb flavorful sauces and harmonize with diverse ingredients in a myriad of dishes speaks to the deceptive simplicity and breathtaking adaptability of this seemingly humble grain.

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13- Turkey

Turkey, a country that straddles two continents, is a melting pot of cultures, traditions, and flavors that capture the hearts and minds of those who visit. Nestled between europe and asia, this transcontinental gem is home to breathtaking landscapes, a rich and diverse history, and a tantalizing cuisine. As you wander through the labyrinthine streets of istanbul, you'll encounter stunning ottoman architecture, the mesmerizing whirl of the whirling dervishes, and the aromatic fragrance of spices filling the air at the bustling grand bazaar.

Ancient ruins, turquoise coastlines, and hot air balloon rides in cappadocia add to turkey's undeniable allure, providing a plethora of experiences that can't be found anywhere else. Indeed, exploring this vibrant land is like traveling through time, as it invites you to lose yourself in its captivating tapestry of the familiar and the exotic.


Other natural remedies

In our fast-paced, modern world, we often reach for quick solutions like over-the-counter medicines to alleviate our ailments. However, a growing number of people are rediscovering traditional, natural remedies that our ancestors once trusted to heal their bodies and minds. These remedies rely on the powerful properties of natural ingredients such as herbs, roots, and minerals, which work harmoniously with the body to encourage optimal health.

When properly used, these natural alternatives can provide relief from common ailments and discomforts like inflammation, insomnia, and an upset stomach without the risk of long-term side effects associated with modern medicines. By turning to nature's abundant healing resources, we not only maintain physical well-being, but also strengthen our connection to the earth and ourselves, becoming more in tune with our body's unique needs. As you explore the world of natural remedies, you'll uncover countless ways to nurture your health and well-being, one plant or mineral at a time.


Every person has different needs when it comes to insomnia. The key is to try different types of foods and see what works best for you. Knowing the different types of food that can help sufferers of insomnia will aid in your search for relief. Additionally, supplementing a healthy lifestyle with some of these crucial ingredients can have numerous overall health benefits. Exercise, diet, and mental wellness are all important factors for getting a good night’s rest.

Incorporating small dietary changes like those suggested in this blog post may be able to give you the sleep you need. Making sure to get enough sleep each night is necessary for our bodies to function properly and feel healthy again. Trying out these 13 best foods for insomnia may make that much easier.

 Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 02137136090 to find a verified doctor for your disease.