Back to blog

What to Eat if You Want a Better Night’s Sleep

What to Eat if You Want a Better Night’s Sleep

Have you ever wondered why you feel so sleepy after eating a big turkey dinner or after finishing a warm cup of milk and tea.

It’s not only because your stomach is full and tired from digesting. It’s also because these foods and drinks contain certain properties that promote sleep.

We all know that our bodies produce certain chemicals and hormones that help us fall sleep, like melatonin and serotonin. But did you know there’s a whole list of other sleep-inducing factors that play into this biological function? These include:

  • Tryptophan
  • Gamma-aminobutyric acid
  • Calcium
  • Potassium
  • Magnesium

If you eat foods that contain high levels of these enzymes, vitamins, and chemicals, you’ll have a better chance at falling asleep—and staying asleep. So, here’s what you should eat before bed for a better sleep:


These delicious nuts are not just a great snack, but sleep-promoting powerhouses.

Almonds naturally contain high levels of melatonin, which is one of the primary hormones that lulls us to sleep.

In addition to this, 1oz of almonds contains 77mg of magnesium and 76mg of calcium. Research shows that taking these supplements can improve your overall quality of sleep.


Drinking milk before bed is popular for a reason. It’s because it actually helps us fall asleep.

Although the act of drinking warm milk before bed is relaxing, this calming bedtime practice isn’t the only thing that promotes sleepiness.

Milk is packed full of sleep-inducing properties, including tryptophan, calcium, vitamin D, and melatonin.

Some of these factors may sound familiar to you, but what is tryptophan?

Tryptophan is an amino acid that promotes the production of serotonin. And when your serotonin levels rise, along with your melatonin levels, you’ll start to feel the urge to sleep.


Your favourite tropical fruit does more than just add colour to your snack—it helps you fall asleep.

Kiwis are jam packed with enzymes, amino acids, and chemicals that promote sleep, including:

  • Melatonin
  • Anthocyanins
  • Flavonoids
  • Carotenoids
  • Magnesium

A small study showed that people who ate two kiwis one hour before going to bed experienced better sleep efficiency and a higher total sleep time. Knowing this, it might be time to hit up your local fruit market!

Chamomile Tea

Although there is weak evidence that chamomile tea itself will lull you into slumber, some researchers believe that the compound called apigenin could be responsible for making people sleepy. This compound activates GABA A receptors, which play a role in generating sleep spindles and maintaining non-rapid eye movement sleep.

But in all reality, what makes chamomile tea the best drink to help you fall asleep at night is the act of drinking it.

The warmth of the tea and its calming herbal flavours combine to relax your mind and your body before bed. This relaxed state will naturally help your body produce its own melatonin and serotonin.

To learn more about sleep quality and how your mattress can affect your sleep, contact Majestic Mattress in Kelowna and West Kelowna. We’re always happy to help!