13 Sleep-Promoting Foods to Help You Fall Asleep Faster

In this article, we'll talk about sleep-promoting fruits and vegetables that will help you sleep faster. From almonds and walnuts to fatty fish, we'll discuss all the sleep-promoting foods and more.

1. Fatty fish

Let's begin by eating fatty fish. What if we told you there's a delicious way to help you sleep better? You heard that right. Plan a delightful dinner with smoked salmon, and you'll find a drastic improvement in your sleep pattern. Fish have the all-important omega-3 fatty acids. Three ounces of salmon can provide 71% of your daily vitamin D requirements, while another fatty fish can provide 80%. of omega-3 fatty acids and vitamin D can help improve the quality of your sleep. Studies compared a group that ate salmon for dinner versus those given chicken, beef, and pork. The group that ate the salmon fell asleep 10 minutes faster than the others. 

2. Almonds

If you're looking for a plant-based option, well, you can try eating almonds. They're great for your mental health since they help you sleep peacefully at night. It's all thanks to the melatonin found in almonds. Melatonin can help regulate your body clock and also improve your sleep.

Eating almonds also gives you 19 of the magnesium you need every day. Eating enough magnesium every day will help improve your sleep quality. It also helps get rid of insomnia. These tree nuts come with many health benefits. An ounce of dry-roasted nuts contains approximately 30% of the magnesium your body requires daily. It also gives you around 20 of the phosphorus and riboflavin you'll need daily. 

The best part is that it's easy to include almonds in your diet. You can snack on them between meals or add them to your oatmeal. Almond milk is another great way to incorporate these nuts into your diet. 

3. Walnuts

If you're having trouble falling asleep, try walnuts. munching on sleep-promoting almonds. Why not add a few walnuts as well? They, too, are great at putting you to sleep. Walnuts contain 20 important vitamins and minerals. They're also rich in magnesium, copper, and phosphorus. Walnuts are also a great source of fatty acids for people who don't eat meat or fish. 

They improve your heart health and reduce the harmful cholesterol levels in your body. Walnuts are also a good source of melatonin. Research suggests that eating walnuts may improve sleep quality by producing alpha-linolenic acid. Your body converts this into DHA, enhancing serotonin production and giving you a better sleep cycle.

4. Fig

A fig for better sleep isn't a figment of your imagination. Want to sleep better? Consume figs daily. Figs contain ample amounts of magnesium, calcium, and potassium. These nutrients relax your muscles, help with blood flow in your body, and are crucial for falling asleep faster and better. 

There's another reason why I love figs. Of course, they're delicious and an excellent option for a healthy dessert, but did you know that figs contain fiber that keeps you full? This means no strange cravings or hunger pangs at strange hours.

5. Cherries

Eat more cherries to sleep better at night. I love munching on cherries. Did you know how great they are for your sleep cycle? That's right. Cherries are a great source of melatonin, which can help you sleep. Bettercherries have the highest amounts of melatonin as a natural food source. 

Research has shown cherries can improve the circulation of melatonin in your body. Research has shown cherries can enhance the amount of time you get to sleep. Studies have shown they can also improve your overall sleep efficiency. 

Cherries also have the amino acid tryptophan. Your body uses this to produce serotonin and melatonin. The enzymes present in cherries help keep tryptophan in your body for longer. The result of this is a longer sleep duration.

6. Lettuce

Lettuce has always been a part of a healthy diet. An essential part of most salads can also help improve your sleep cycle. Try adding lettuce-based salads to your dinner to sleep soundly. 

Lettuce comes with a milky secretion called lactucarium, which has soothing properties and can help you fall asleep. Faster lactucarium is even commonly referred to as lettuce. Opium is an opium-like substance. Lettuce has been used to make opium as a sleep aid for a few thousand years. 

Instead, studies on mice revealed that lactucarium improved the sleep quality of lettuce and dry carrots. Carrots are a rich source of alpha-carotene. This particular carotenoid is known to aid in getting better sleep.

7. Carrots

Carrots are one of the best sources of alpha-carotene. Studies have shown that alpha-carotene could help you get a good night's sleep. Even juiced carrots can have the same sleep-inducing benefits. Next on our list is bananas. 

Bananas are another excellent source of tryptophan, which your body can convert to melatonin and serotonin, but they also come with a good amount of potassium, which works as a natural muscle relaxant. A study showed that potassium plays an important role in getting good sleep.

8. Banana

Bananas are also rich in magnesium. Another study proved that raising magnesium levels in participants helped treat sleep-related issues such as insomnia. 

Bananas contain a significant amount of vitamin B6. 

This vitamin helps improve serotonin levels, which act as neurotransmitters to help you relax. Try eating more tomatoes to sleep better at night.

9. tomatoes

Tomatoes are a great source of lycopene, a phytonutrient that can help you fall asleep. It's better to consume lycopene when it's heated as it would be easier for your body to absorb it, so eating cooked tomatoes can be a big help. 

Along with lycopene, tomatoes also have lutein and beta-carotene. All of these are potent antioxidants that help protect your eyes. Eating tomatoes can not only help you sleep better but can also make sure that you don't have to worry about developing cataracts or macular degeneration.

10. Soya Beans

Say hello to better sleep by adding beans to your diet. Soybeans or edamame are a great source of calcium. They come packed with tryptophan, which your body can convert into melatonin and serotonin. Edamame also contains isoflavones, a compound that can help improve the production of serotonin in your body. 

Research has shown that increasing your intake of isoflavone can help improve sleep duration as well as sleep quality. Other soy-based products that contain isoflavones include timpy, miso, and tofu. are awesome. 

11. Pineapple

Pineapples are a great way to treat jet lag or insomnia. They're delicious and incredibly beneficial for helping you fall asleep thanks to the melatonin. 

Studies have shown by tracking melatonin markers in the body that participants who ate pineapples had a 266 percent increase in melatonin, while participants who ate bananas and oranges had 180 percent and 40 percent increases, respectively. 

You should include pineapple as part of your meal before you go to bed so that you can fall asleep faster. Pineapples also help in improving digestion. This way, you won't toss and turn in bed due to stomach troubles.

12 Holly basil

While trying to fall asleep, you can also try holy basil to help you get a good night's sleep. Holy basil, also known as tulsi, has been part of traditional medicine for a long time. One of its many uses is as a sleep remedy. 

It differs from the sweet basil typically found in pasta dishes. Tulsi can help to calm your mind and reduce your cortisol levels. Higher cortisol levels increase stress, which makes going to sleep difficult. It has also been used to treat symptoms of depression. 

Thai holy basil is part of Thai cuisine and you'll find it as part of most Thai recipes. You can even dry the tulsi leaves and use them in your tea. All you have to do is steep the leaves in hot water and drink it before bed. 

13. Kiwi

The last one on our list is Kiwi Did. Did you know that kiwis are said to have sleep-inducing benefits? Participants in a kiwi study ate two kiwis an hour before bed, and the results showed that those who ate two kiwis were able to fall asleep faster and had a better quality of sleep. 

Getting better sleep is a great idea. Will you be including any of these sleep-promoting foods in your diet? Let us know in the comments below.

Conclusion

If you're looking to fall asleep faster, you might want to look into your diet. Fish have the all-important omega-3 fatty acids. Eating enough magnesium every day will help improve your sleep quality. Cherries are a great source of melatonin, which can help you sleep better. Lettuce comes with a milky secretion called lactucarium, which has soothing properties.

Opium is an opium-like substance that's used to put people to sleep. Carrots are one of the best sources of alpha-carotene, which can help you get a good night's sleep. Eating tomatoes can also help you sleep better. Soybeans or edamame are packed with tryptophan, which your body can convert into melatonin and serotonin.