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6 food items that help us to sleep better

Food is a necessity for living and life, without food an individual would not last for long. It supplies our body with the nutrients that are necessary for growth and body development. As the food is necessary for growth and body development so is better sleep. It has been reported by the researchers that, body’s wear and tear due to daily activity are repaired through the process of metabolism at night while a person is in deep sleep.

The food items that an individual eats determines a lot many things in an individual’s life. We should be careful about what food items we are consuming in day to day life.

Rice is considered to be the staple food for 50% of the world population. Also, it is one of the highly cultivated staple food worldwide. It is nutritious and for this reason, it is the main food in many families. Studies made on a world scale level have proved that the families that eat or intake rice as their diet at night have better sleep as compared to the ones who eat something else other than rice.


Milk is housed with vital nutrients which is necessary for bones and many other parts of the body and it is one of the main diets for children with the age group of 0 – 12. A combination of milk with formulated powders like wheat flour, malted barley, and wheat makes the malted milk which is rich in vitamins like vitamin B and vitamin D. Milk rich in melatonin helps to produce a hormone that helps in having a peaceful sleep at night.

  • KIWI

Kiwi is a small but expensive fruit in many countries. Initially grown in New Zealand but now it is being grown in numerous countries. It is a fruit rich in vitamins and minerals and potassium as well. Through research, it has been found out that kiwi eating improves sleep. The one who eats kiwi before or hours ahead of sleeping is found to fall asleep faster, sleeps good hours daily, and has a better quality of sleep.

  • NUTS

Nuts are also a category of fruit whose edible part is protected under the inedible hard shell which has to be broken before eating it. It is rich in many nutrients like calcium, magnesium, zinc, protein, fiber, iron, and so on. It was reported by the researchers that the presence of melatonin along with magnesium and zinc helps to improve sleep and maintain good sleeping hours.


Tart cherries are good health promoters as they help to maintain a good level of blood pressure, reduction in inflammation, decreasing uric acid and muscle soreness, and importantly helps to improve sleep. Drinking tart cherries’ juice hours before going to bed can help an individual to have an improved and efficient sleep.


Fish meat is full of vitamins like vitamin D and B2 along with omega-3 fatty acids. It is a rich source of various kinds of minerals that are helpful and holds healing properties. Through the research, it has been found out that eating fatty fish can improve or better good sleep.

The food items mentioned above are evidence of the fact that what we eat before sleeping or going to bed determines the hours of sleep. Also, the quality of sleep, and how early we fall asleep. Therefore, it is very important to be careful about what we eat before we sleep. As food items that we intake is the determining factor for sleep.

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