5 Foods That Can Help You Sleep Better

The numbers don’t lie. According to the World Health Organization, about 40% of the world's population have trouble sleeping — quite an incredible statistic. If you're suffering from insomnia, it's important to know that dietary choices may help you on your way to a better night's sleep.

1. Bananas

Bananas are rich in nutrients such as magnesium and vitamin B6, which help to increase your serotonin levels. This natural mood stabilizer reduces depression and regulates anxiety, helping you to drift off to sleep in a calmer state.


2. Honey

The sugar contained in honey lowers our awareness levels at night, helping us to relax. It's also good to know that darker honey contains a higher number of antioxidants. Furthermore, this sweet food substance keeps your digestive tract in good health and acts as a probiotic by increasing the number of good bacteria in your gut.


3. Almonds

Almonds are rich in melatonin. In addition to many other benefits, this hormone helps regulate your sleep cycles. Hazelnuts also have the same effect, but should only be eaten in moderation like any other food.


4. Milk

Yes, we've all rolled our eyes after being told to drink a glass of milk before going to bed. However, it's actually sound advice as milk contains tryptophan, a natural antidepressant that boosts melatonin levels.


5. Cherries

This fruit is another good sleep inducer, since it also contains melatonin and tryptophan. Therefore, drinking a cup of cherry juice or eating a generous handful of cherries about 45 minutes or one hour before bedtime can help to regulate your sleep and tackle the effects of insomnia.


It's best to leave a gap of at least 90 minutes between your evening meal and bedtime. It's also important to avoid heavy meals and foods like chocolate, ginger and pepper as they act as stimulants. Try to limit your caffeine intake too, especially in the afternoon and evening. Alcoholic drinks also have a detrimental effect on your quality of sleep.