10 Best Foods for a Good Night Sleep

January 5, 2008 by  
Filed under Fresh Posts, Sleep

best foods for a good night sleep

If you are having sleep problems just try some of the 10 best foods described in the article below for a good night sleep.

How many times did it happen to you to have a bad day!?! How many times did it happen to you to not be in the mood for anything!?! Well, it might help you to know that sometimes bad days or bad mood are the result of not having a good night sleep.

Sleep brings more energy into people and can make us think clear and in a more positive way. In addition, sleep can also be considered as a method of reliving stress build up during the day.

It is recommended to sleep around 7 or 8 hours a night in order to function at maximum capacity. From a personal point of view, I think that decreasing a little the number of slept hours will not cause any problems. However, exceeding this period can make us feel heavier and lethargic. We should also bear in mind that the time frame allocated for sleep it is important. Going to sleep earlier or later than we have to can also have a negative influence on our after sleep mood. For example, you will fell better even if you sleep less during the normal night period as compared to sleeping more hours but in the day, morning, etc.

Research has shown that less or bad sleep during the night can affect our health. Sleeping 4 hours or less for several days can gradually affect our ability to perform complex tasks. This can also cause several changes in the immunological system, e.g. increase in CRP (C-reactive protein), which is a defense reaction indicator. Other surveys found social inequalities in sleep problems with less sleep recorded for people with low income and low education. A group in Munich and Ingolstadt had determined an influence of a chronic sleep disorder going along with severe sleepiness (narcolepsy) on the processing of emotional stimuli in the human brain. This last finding is a very important proof of the fact that disturbed sleep regulation affects our well being and the interaction with the environment.

Food can help when it comes to getting a good night sleep. The following 10 foods are known to stimulate sleep-inducing hormones like serotonin (an important neurotransmitter involved in the regulation of sleep, anger, aggression, good night sleepbody temperature, mood, etc.) and melatonin (melatonin regulates our body’s perception of night and day and stimulates sleep when night falls. People suffering from insomnia do not produce enough melatonin. Also, stress can reduce the level of melatonin produced by our bodies). In addition, these foods have other positive side effects like relaxing tense muscle, calming stressed minds, etc.

1. Eat bananas for a good night sleep

Bananas contain melatonin and serotonin which are practically some of the best sleep stimulating substances (such substances are frequently used in pharmaceutical industry). In addition, bananas contain magnesium which has a relaxing effect on muscles.

2. Warm milk

As probably a lot of us know from childhood, a glass of warm milk was the solution when we couldn’t fall asleep. The explanation for this would be that milk contains tryptophan, which is an amino acid that has a sedative effect. Moreover, calcium contained by milk helps the brain use tryptophan.

3. Chamomile tea

Chamomile is one of the oldest garden herbs which was considered a universal remedy in ancient Egypt. The plant is usually used for tea making and, as we all know, tea has a relaxing effect and is most often used for this purpose. Chamomile tea is generally known not only for its relaxing effect, but for its sedating effect as well, being in this way the perfect natural antidote for stressed minds and bodies. Drinking one cup of Chamomile tea might be your solution for a good night sleep.

4. Honey

Usually, sweet food products provide an extra quantity of energy to our bodies. When we think of extra energy, we definitely do not think of sleeping. However, recent studies have discovered that glucose (like the one contained by honey) can stimulate the brain to reduce the quantity of orexin. Orexin is a recently discovered neurotransmitter that is connected to alertness.

5. Potatoes

Potatoes clear away acids that can interfere with tryptophan amino acid. Baked potatoes can have an even
greater sleep inducing effect if they are combined with warm milk when eaten.

6. Almonds

These nuts contain both tryptophan (sedative effect) amino acid and magnesium (muscle relaxing effect).

7. Oatmeal

Oats are good for a good night’s sleep because they stimulate the production of melatonin.

8. Whole-wheat bread

Eating bread will cause insulin to be released into the body, which helps tryptophan get to the brain where it’s converted to serotonin.

9. Turkey

Turkeys are a very good source of tryptophan. However, bear in mind that tryptophan is most effective when the stomach is basically empty, not full, and when there are some carbs in the stomach, not lots of proteins.

10. Flax seeds

These little seeds are rich in omega 3 fatty acids, acids that act as natural mood lifters. So, when feeling down is what’s keeping you up, these seeds should be considered as antidote.

Include these products in your diet, rotate them and see what works best in helping you have a good night sleep.


52 Comments on "10 Best Foods for a Good Night Sleep"

  1. Gyanish on Mon, 7th Jan 2008 11:19 PM 

    You are right about the Chamomile tea!

  2. Cinny on Mon, 18th Jan 2010 7:30 PM 

    #9 sounds a bit oxymoronic although tryptophan does work.

  3. Cinny on Mon, 18th Jan 2010 7:37 PM 

    How’s this for a snack before bedtime… a small bowl of oatmeal cooked in milk then topped with sliced banana, chopped (better yet, ground) almonds, a sprinkling of flax seed meal (seeds in general don’t digest well unless veeery well chewed), and a drizzle of honey along with a small mug of chamomile tea (not so much that you’ll wake up to pea an hour or so after falling to sleep). Just might do the trick!

  4. Ulqy88 on Tue, 18th May 2010 10:09 AM 

    I enjoined reading your article. But I like drinking milk in the morning does that make me sleepy through the day? :D

  5. PerfectShape on Tue, 18th May 2010 10:23 AM 

    Dear Ulqy88,

    Thank you for the comments.

    Milk is very nutritious and I definitely recommend it for breakfast. I do not think it will make you sleepy (still, if you had less than 3-4 hours of sleep, anything will make you sleepy the next day :) ).

    The combination of warm milk with honey has a very relaxing effect, which after a long stressful day will make you relax and sleep better.

  6. Pomegranate Fruit Juice on Thu, 9th Sep 2010 6:27 PM 

    Fully agree with your Bananas tips. I tried and its really result oriented. I enjoyed your post really, thanks for sharing with me…

  7. PerfectShape on Mon, 18th Oct 2010 11:57 AM 

    We will post today an article related to honey benefits on our health…so stay “tuned” :)

  8. Slava Ivchenko on Sun, 26th Dec 2010 12:53 AM 

    I completely agree with the warm milk :) At night I tend to have warm milk with a bedtime snack. I tend to not warm up my milk in the morning though because I would like to wake myself up, I wonder if this is a wrong conception. Thank you for the article.

  9. Phil @ SEO Philippines on Fri, 11th Feb 2011 8:50 AM 

    I always have oatmeal with milk topped with banana for dinner.

  10. Perfect Shape on Fri, 11th Feb 2011 9:28 AM 

    Thank you for sharing Phil.

    Great taste and great sleep, right?

  11. Karlie on Wed, 20th Apr 2011 5:13 AM 

    I could not sleep so tried the warm milk and curled up around my body pillow and was out quick. Thanks for the info.

  12. John on Thu, 11th Aug 2011 2:52 PM 

    I am really enjoying reading your well written articles. It looks like you spend a lot of effort and time on your blog. I have bookmarked it and I am looking forward to reading new articles. Keep up the good work.

  13. Best Food To Eat To Lose Weight on Tue, 23rd Aug 2011 3:11 PM 

    There is more reason to Lose Weight than ever before!

  14. sugar daddy on Sat, 10th Sep 2011 12:43 AM 

    Aww Yeaaaaaah

  15. Shirlene Warpool on Mon, 26th Sep 2011 7:47 PM 

    A large percentage of of the things you mention is astonishingly appropriate and it makes me wonder the reason why I had not looked at this in this light previously. This particular piece truly did turn the light on for me personally as far as this topic goes. However at this time there is actually one position I am not really too comfy with so while I try to reconcile that with the core idea of your position, permit me see just what the rest of your readers have to say.Very well done.

  16. odzywki on Tue, 1st Nov 2011 10:14 AM 

    I consider something genuinely interesting about your web blog so I saved to fav.

  17. usmle step 1 on Mon, 7th Nov 2011 4:10 PM 

    I would like to thank you for the efforts you’ve put in writing this web site. I am hoping the same high-grade website post from you in the upcoming as well. In fact your creative writing skills has inspired me to get my own blog now. Actually the blogging is spreading its wings quickly. Your write up is a great example of it.

  18. snoring on Wed, 9th Nov 2011 1:21 PM 

    Do not hesitate – make planning an extension of most-transparent product, abrupt and also without having to worry about drowsiness attack in many ways the problem is your career working hours…

  19. Notariusz w Krakowie on Mon, 22nd Oct 2012 7:17 PM 

    Im no specialist, on the contrary I see in your mind’s eye you merely crafted the greatest point. You undoubtedly abundant be aware of what youre speaking about, and I can truly get at the back of that. Thanks for staying hence forthright and so genuine.

  20. Vivon on Sun, 28th Oct 2012 6:36 PM 

    This the first time I heard that banana can stimulate sleep, nice list by the way, I will have to check and try them all to see what works best for me, thanks :)

  21. zobacz on Wed, 27th Feb 2013 12:16 AM 

    I’ll immediately grasp your rss feed as I can’t in finding
    your e-mail subscription link or newsletter service.
    Do you have any? Please allow me recognise so that I could subscribe.

  22. hair removal cream for face on Sat, 13th Apr 2013 10:43 AM 

    Hi, I think your blog might be having browser compatibility issues.

    When I look at your blog site in Ie, it looks fine but when opening in Internet Explorer, it has some overlapping.
    I just wanted to give you a quick heads up! Other then that, excellent blog!

  23. home theater system on Tue, 16th Apr 2013 7:41 PM 

    No matter if some one searches for his required thing,
    so he/she wants to be available that in detail, thus
    that thing is maintained over here.

  24. HTTP://Sauvieladisgi.Exteen.com on Wed, 17th Apr 2013 3:16 AM 

    Hello, always i used to check web site posts here early in the break of day, as i love to learn more and more.

  25. garcinia cambogia extract pure reviews on Wed, 17th Apr 2013 6:04 AM 

    It’s the best time to make some plans for the future and it is time to be happy. I’ve read this post and if I could I wish to
    suggest you some interesting things or advice. Perhaps
    you can write next articles referring to this article.
    I want to read even more things about it!

  26. Stepanie on Wed, 17th Apr 2013 1:36 PM 

    It’s a shame you don’t have a donate button! I’d without a doubt donate to this superb blog! I guess for now i’ll settle for bookmarking and adding your
    RSS feed to my Google account. I look forward to fresh updates and will
    talk about this site with my Facebook group. Talk soon!

  27. Perfect Shape on Thu, 18th Apr 2013 9:22 AM 

    Hi Stepanie,

    As a matter of fact, we do have a donate button :)

    Just use this link: http://www.the-perfectshape.com/contribute/


  28. nimmt on Mon, 13th May 2013 3:06 PM 

    Wow, superb blog format! How long have you ever been running
    a blog for? you make blogging look easy. The whole look of your web site is excellent, as well
    as the content!

  29. "weibliche brust" on Mon, 13th May 2013 5:25 PM 

    Nice post. I learn something totally new and challenging on blogs I stumbleupon everyday.
    It’s always interesting to read articles from other writers and use something from other web sites.

  30. "national sex offender database" on Wed, 15th May 2013 4:58 PM 

    Terrific work! That is the type of info that are supposed to be shared around the net.
    Disgrace on Google for now not positioning this put up upper!
    Come on over and talk over with my web site . Thanks =)

  31. ogłoszenia matrymonialne on Thu, 16th May 2013 2:15 PM 

    Excellent article. Keep writing such kind of info on your blog.
    Im really impressed by your site.
    Hey there, You’ve done a great job. I will certainly digg it and personally recommend to my friends. I am confident they’ll be
    benefited from this website.

  32. prywatne anonse erotyczne on Thu, 16th May 2013 2:20 PM 

    Greetings! Very useful advice within this article! It’s the little changes that produce the most important changes. Many thanks for sharing!

  33. konto firmowe on Sat, 22nd Jun 2013 1:23 AM 

    I will immediately clutch your rss feed as I can
    not to find your e-mail subscription hyperlink or newsletter service.
    Do you’ve any? Kindly permit me know in order that I could subscribe.

  34. laptopy on Tue, 2nd Jul 2013 10:37 AM 

    I’m amazed, I have to admit. Seldom do I encounter a blog that’s both equally educative and
    entertaining, and let me tell you, you have hit the nail on the head.
    The issue is an issue that not enough folks are speaking intelligently
    about. I am very happy I came across this during my search for something regarding this.

  35. http://www.ogloszenia-matrymonialne.org.pl on Fri, 5th Jul 2013 2:32 AM 

    Thanks for sharing your thoughts on Stay healthy. Regards

  36. http://www.anonsesex.net.pl/ on Sat, 6th Jul 2013 10:44 AM 

    Hi there colleagues, pleasant piece of writing and nice arguments
    commented here, I am really enjoying by these.

  37. sex spotkania on Tue, 20th Aug 2013 12:39 PM 

    With havin so much content do you ever run into any issues of plagorism or copyright violation?

    My site has a lot of completely unique content I’ve either created myself or outsourced but it seems a lot of it is popping it up all over the web without my agreement. Do you know any techniques to help reduce content from being stolen? I’d certainly appreciate it.

  38. Ursitoare Botez Ploiesti on Sun, 8th Sep 2013 7:11 AM 

    My partner and I stumbled over here different website and thought I may as well check things out.
    I like what I see so i am just following you. Look forward to
    exploring your web page again.

  39. garcinia forever on Sun, 6th Oct 2013 7:20 PM 

    I will straight away get the feed because i can’t to uncover a person’s e-mail monthly subscription backlink or maybe e-newsletter company. Have any? Generously allow for myself know in order that I possibly could register. Appreciate it.

  40. https://www.facebook.com/pages/Clash-of-Clans-Cheats-and-Hack/1432310080335863 on Wed, 29th Jan 2014 1:45 PM 

    Hi, I do believe this is an excellent site. I stumbledupon it ;) I will return yet again since i have
    saved as a favorite it. Money and freedom is the greatest way to change,
    may you be rich and continue to guide other people.

  41. Ursitoare Ploiesti on Mon, 17th Feb 2014 4:17 PM 

    We’re a group of volunteers and starting a new scheme in our community.
    Your website offered us with valuable information to work on.
    You’ve done an impressive job and our whole community will be grateful to you.

  42. Ursitoare la Botez on Wed, 12th Mar 2014 5:57 AM 

    You actually make it seem so easy with your presentation but I find this matter to be actually something which I think I would never understand.
    It seems too complex and very broad for me. I am looking forward for
    your next post, I’ll try to get the hang of it!

  43. cukrzyca objawy on Fri, 16th May 2014 8:23 AM 

    What’s up to all, for the reason that I am really keen of reading this
    web site’s post to be updated regularly. It includes good stuff.

  44. http://lazykook7258.soup.io on Tue, 3rd Jun 2014 1:13 AM 

    L’ensemble des posts sont follement intéressants

  45. Clash of Clans android hack tool on Thu, 17th Jul 2014 4:17 PM 

    Paragraph writing is also a fun, if you be familiar with then you
    can write or else it is complex to write.

  46. hoodia diet supplment on Mon, 4th Aug 2014 9:20 AM 

    Amazing issues here. I’m very glad to peer your article.
    Thanks a lot and I am looking ahead to touch
    you. Will you please drop me a mail?

  47. We are by far the best Cardiff escort agency click here to see why on Sun, 31st Aug 2014 9:21 PM 

    If you wish for to get much from this post then you
    have to apply such methods to your won weblog.


  1. Trucuri simple ca sa ai un somn linistit si odihnitor « Un nou stil de viata!
  2. Best 10 Benefits of Running : PERFECT SHAPE
  3. 10 Tips to Help You Fight Insomnia : Perfect Shape Blog – Stay Healthy, Lose Weight, Personal Development, Improve Your Life!
  4. The Best Foods To Get A Good Nights Sleep | latest advice
  5. About Running by a Runner: The DPD Principle |

Tell us what you're thinking...
and oh, if you want a pic to show with your comment, go get a gravatar!