We’ve all heard someone tell us to drink a warm glass of milk before bed. Ensuring us that it would get us right to sleep. Is that true or just an old tall tale? Well, there is definitely truth to that old wisdom. If you are having trouble getting to sleep, try these 5 foods to help battle that annoying insomnia. 


We’ll start with the most popular and well-known item, milk. While milk is technically a drink, it still qualifies in my opinion. And for good reason. Milk is filled with tryptophan, an amino acid that induces deep and restful sleep. 

Additionally, drinking warm milk actually makes a difference. The warmth from the milk helps heat you up from the inside, helping to promote that drowsy feeling. So if you are finding yourself with nights of restless sleep, warm yourself up a glass of delicious milk. Don’t forget to add a dash of cinnamon for flavor. 


Pistachio nuts are a powerhouse food when it comes to sleep promotion. First of all, they are absolutely delicious. There are recipes from around the world that feature this snooze-inducing nut. Baklava, cakes, and even a few savory items. It’s no wonder with the deep nutty flavor and gorgeous green color. This nut is a real winner. 

The reason the pistachio nut has such a high drowsiness factor is that it contains so much melatonin. Melatonin is a hormone that helps regulate the body’s biological clock and sleep patterns

Furthermore, pistachios are a highly nutritious snack that help promote overall health. They have many vitamins and protective compounds. There are even studies that show pistachios help control type 2 diabetes. There is really no downside to pistachios unless you’re allergic. 


Another super-easy way to get some sleep is to snack on a handful of cherries. Most of us can agree cherries are one of those fruits that invoke happy feelings of childhood memories. You might think of grandma’s famous cherry pie, summer picnics, or tasty fruit salads eaten on the front porch. Whatever cherries mean to you, they are an easy way to sneak in another sleep-promoting food.

Cherries are another food that certainly pack a punch in terms of melatonin production. Melatonin is so important for our sleep cycles, many people use melatonin as a sleep correction measure. Those who suffer insomnia, jet lag, and other sleep disorders, often find great results with the use of melatonin.

For optimal results, you should have your cherry snack about an hour before your target sleep time. 

Lean Proteins

It is no mystery that most of us need a nap after Thanksgiving dinner. That’s partly due to the fact we eat our weight in cranberry sauce and pie. While the food coma is real, turkey is definitely a huge contributing factor. 

Turkey is chock full of tryptophan. But so are many other lean proteins such as fish, meat, and chicken. In fact, chicken even has a bit more tryptophan than turkey. 

And for the vegetarians out there, no worries. Yogurt, cheese, and eggs will all do the trick, too. 


Bananas are the one food on the list today that don’t really have an effect on the production of hormones or neurotransmitters. Instead, they are on the list because of their useful electrolytes. 

Bananas are one of those perfect foods. They come in their own biodegradable containers, there is easy cleanup, and quite honestly there is a huge yum factor. Not to mention they are an incredibly versatile fruit. If you want a smoothie, no problem! Thrown in your gym bag for an after workout snack – done. 

As bananas are full of electrolytes like potassium and magnesium, they help promote a healthy and relaxed body. They help muscles loosen up and fight off overexertion cramps. 

In order to get a proper amount of sleep, it is highly recommended to follow a nightly routine. Be sure to cut out electronics at least an hour before sleep, get plenty of exercise, and stay in compliance with your CPAP device. And now you have these healthy snacks to add to your sleep arsenal.