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5 foods that will help improve your sleep

Food has a big influence on how we sleep.

Here are five types of food you may want to add to your diet in a bid to improve your sleep naturally.


Salmon, halibut and tuna contain high levels of vitamin B6, which is required by the body in order to make melatonin. If you don't eat fish, good alternatives include chickpeas, bananas and fortified cereals.

Jasmine Rice

One study found that when individuals ate a high carbohydrate meal of vegetables and tomato sauce over rice, they fell asleep faster when the meal included rice that included high glycemic index jasmine rice compared to lower glycemic long grain rice. This could be due to the body producing higher levels of tryptophan in order to deal with the higher glycemic index rice.

Tart Cherry Juice

Tart cherry juice contains high levels of melatonin which may aid sleep. Be careful with this one, since the study in question was funded by a cherry juice manufacturer.

Whole Grains

Magnesium is thought to strongly influence our quality of sleep - therefore, boosting intake may be a good idea. Whole grains such as barley and bulgur contain high concentrations of the mineral.


Research suggests that calcium deficiency may be to blame for some cases of sleep deprivation. Therefore, boosting your intake of calcium through yogurt and other dairy products may improve your sleep. Kale is a good alternative if you can't (or don't) consume dairy products.

Source: Tribune Media

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Last updated: May 8, 2012

This Article Was Written By

Martin Reed

Leave a Comment

  • k
    May 27, 2012, 4:00 am

    Bananas are also considered as sleep superfood.