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Remember, getting the right amount of high-quality sleep is imperative for your overall health. Insomnia and sleep deprivation are serious issues that many people are facing and it can take a serious toll on your health and wellbeing. Besides choosing the best mattress, by utilizing the information presented, hopefully, you are able to find something that works for you. By making an effort, you will be able to improve your sleep and be the healthiest, happiest version of you.

These foods listed here are only some of the many foods that can help you fall asleep fast and get a good night’s rest. According to the NSF, snacks that are high in proteins are also excellent for improving sleep quality. Keep all of these things in mind and get some rest!


Cereal is an easy, on-the-go meal for anyone in the morning. However, it is also very effective as a pre-bedtime snack. The National Sleep Foundation (NSF) has found that carbs can provide more Tryptophan to the brain. As we saw before, Tryptophan helps to synthesize serotonin and melatonin in your body. It is for this reason that when we eat meals that are heavy in carbs, we tend to feel sleepy afterward. Of course, it is better to choose a whole grain cereal rather than sugary chocolate puffs. Choose a healthy, whole wheat cereal and eat it with milk before bedtime and see how you sleep.


Walnuts are naturally rich in Tryptophan. They also contain their own source of melatonin. That being said, they are a perfect pre-bedtime snack to get your body and mind ready for a good night’s sleep. According to a study published in the Nutrition Journal, walnuts can help you all asleep faster. This is because they increase the concentration of melatonin in your blood.


Many of us choose to eat salads for dinner. However, most of us don’t know that this can actually help speed up our bedtime. This is because of the substance called Lactucarium that is contained in lettuce. This substance has sedative properties and can also affect the brain in the same way as Opium.

Pretzels and Corn Chips

While these snacks aren’t typically associated with bedtime, they can, in fact, provide a spike in the insulin and blood sugar levels in your body. This is because they are high on the glycemic index. Once these levels spike, they will soon lower, causing your body to become sleepy.

However, it is important that you even these levels out so as to avoid mood swings and insulin resistance. But by increasing your levels of insulin and blood sugar, you are allowing an easier entrance of Tryptophan into your brain. Therefore, you can easily get to sleep afterward.

Chamomile Tea

Most of us have heard that chamomile tea is an excellent way to relax your body and prepare it for bedtime. It is basically like a sedative. According to research done by the American Chemical Society, it can raise glycine levels, which can relax your muscles and nerves. By doing this, it will induce sleep and create a higher quality of sleep.