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How diet can overcome your sleep disorder?

Last updated on July 12, 2019

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Various types of foods can help you to increase sleep quality at night. You just need to follow the diet and steps to improve your sleep to make your life healthy. As you know, quality of sleep plays an essential role in daily routine activities.

Furthermore, sleep quality and duration can make affect you in the term of:

  • Obesity
  • Diabetes
  • Cardiovascular disease
  • Hypertension
  • Breath problem

If you get enough sleep, it makes you fresh for the whole next day. You will do your work more attentively and consciously. However, getting enough and quality sleep is a trick. Various compounds in fruits and drinks can help you to increase your sleep quality.

Warm milk

warm milk

Warm milk is a famous home remedy to increase sleep at night. Milk naturally contains four compounds which promote the sleep. These compounds are:

  1.  Tryptophan
  2.  Calcium
  3.  Vitamin D
  4.  Melatonin

Melatonin is a hormone in our body, which maintains the sleep-wake cycle. Many people believe that taking warm milk before going to bed can make tryptophan and melatonin more effective. If you use low-fat milk, it will help you more in sleep time. This milk is low in calories and more nutritious. A regular cup of low-fat milk contains:

  • 7.99 g of protein
  • 300 g f calcium
  • 101 IU of vitamin D
  • 101 calories
  • 499 IU of vitamin A


kiwi fruit

Many of the researchers think that there is a close link between sleep and kiwifruit. A study shows that people who eat at least two kiwis before going to bed for four weeks, experience improvement in sleep duration and quality.
Do you know why Kiwifruit is beneficial? Kiwi is helpful for sleep because it contains many compounds that help to increase sleep quality and duration.

These compounds include:

  • Calcium
  • Melatonin
  • Potassium
  • Folate
  • Magnesium
  • Carotenoids
  • Flavonoids
  • Anthocyanins

Chamomile tea

Chamomile tea

This is a herbal tea different than other’s which contains caffeine. This is a traditional remedy which is used over the years to overcome the symptoms of insomnia.

The researchers think that the compound named apigenin is responsible for increasing sleep quality and duration.

According to a survey, the use of chamomile for a week can improve sleep quality. If you use a warm cup of chamomile tea, before going to bed, this will also relax your muscles.



Walnut is a dry fruit which is common in many countries. It can also help you to increase sleep duration and quality. It contains many sleep-promoting compounds which are melatonin, magnesium, and serotonin.

A 100g of walnut contains:

  • 158 mg of magnesium
  • 98 mg of calcium
  • 98 micrograms of folate
  • 441 mg of potassium



Almonds contain melatonin inadequate amount. Melatonin is a hormone which regulates the sleep and waking cycle. Almonds can be used as evening snacks. They are also high in fats and low in sugar and saturated fats, so it will be okay to use in the evening.

Almonds are available in every good grocery store and are not expensive.

Barley grass powder

barley grass powder

Barley grass powder is enriched of various compounds such as calcium, tryptophan, zinc, and potassium along with magnesium. This powder can increase your sleep time and quality and can also minimise your other underlying health condition. You can use this with scrambled eggs, smoothies, and soups.

Above are the examples of the diet which contains components that increase the sleep quality. If you are experiencing sleep apnea or other problems related to sleep, you can also use medication. Sleeping tablets online can help you to get enough sleep at night. However, after using the medicine, if you feel discomfort, you can meet your doctor.