How to Improve Sleep Quality? 12 Foods You Need to Try!

We all understand the struggle of chasing that elusive good night’s sleep, don’t we? It can feel like trying to catch sand slipping through our fingers. If you’re tired of endlessly scouring the internet for tips on how to improve sleep quality, we got a little secret to share. Guess where the answer to your sleepless nights might be hiding? It’s right in your own kitchen. Yep, you read it well.


Your sweet dreams might just be waiting for you in the fridge. Sleep-inducing foods do that magic. In short, quality sleep is the secret sauce for a long and vibrant life. So grab your cozy pyjamas, and have these 12 foods to revolutionize your sleep!



Understanding Sleep Quality

Sleep is a daily chore of our lives, and its quality can greatly affect our health. But what exactly is sleep quality? Simply, sleep quality is all about the restorative power of your slumber. It’s not the number of hours rather it is the uninterrupted sleep and waking up feeling energized.


Factors that Influence Sleep Quality

Stress is the silent sleep disruptor. And what’s a great way to tackle stress? Healthy sleep habits. Consider relaxation techniques in your daily routine. Meditation or even a warm bath before bed can work. Read our article on 10 Stress Management Techniques.


Practising yoga can also reduce stress and stretch out any tension in your body. This combination of relaxation and flexibility can be good for your sleep quality. To learn more about the benefits of yoga and how it can improve your overall health, check out our article “Benefits of Yoga: Improving Sexual, General, and Active Health.”


Digital devices can also affect sleep. We all scroll through our phones or binge-watch our favourite series late into the night. This disruption can lead to eye strain, headaches, and, of course, sleep disturbances. In such cases, a digital detox is a must. Be sure to read our article, “Digital Detox and Eye Health: The Surprising Link” to find out more about unwinding.



The Impact of Diet on Sleep

What we eat and the timing of meals can significantly impact the duration of our sleep. Food is important for good health, better sleep and body performance. Just as basketball athletes carefully consider their dietary choices to conquer the basketball court, we too can harness the power of food to improve our sleep quality.


Food not only contributes to a peaceful night’s rest but also enhances the physical performance of a normal person. Good food equally works wonders even for the basketball players. Discover the dietary secrets of basketball athletes in our article, ‘What Basketball Athletes Eat to Conquer the Basketball Court,’ to find out how the right foods can improve your body.



12 Foods That Can Improve Sleep Quality

Nature has a way of offering solutions for good sleep in the form of sleep-friendly foods. Here are the easy-to-grab 12 of them.


1. Cherries

Cherries stand out as a natural choice for sleep deprivers. These juicy, ruby-red delights offer more than just a tantalizing burst of flavour.  Cherries increase melatonin. This sleep hormone plays a pivotal role in regulating our sleep-wake cycle.


Ways to Add Cherries to Your Diet

You can use the below-mentioned creative ways to eat cherries.


  • Cherry Smoothie: Blend fresh or frozen cherries with yogurt or your favourite milk for a delightful and nutritious pre-sleep beverage.
  • Cherry Toppings: Sprinkle dried cherries on top of your cereal, oatmeal, or even a salad for a sweet and tangy twist.
  • Cherry Salad Dressing: Whisk together cherry puree, olive oil, and balsamic vinegar for a delicious dressing to elevate your salads.


2. Almonds

Almonds are small powerhouses of magnesium. Magnesium, a vital mineral, plays a crucial role in the regulation of our sleep cycles. It helps relax our muscles and nerves, reducing the chances of those midnight cramps and restless legs that can sabotage your sleep.


Almond-Based Snack Ideas

The magnesium marvels in almonds. Therefore, here are some delightful almond snacks that can send you off to dreamland:


  • Almond and Banana Smoothie: Blend a ripe banana with a handful of almonds, a dollop of Greek yogurt, and a drizzle of honey.
  • Almond-Infused Oatmeal: Just sprinkle some crushed almonds over your bowl of oats, and you’ve got a delightful and nutritious treat.


3. Fatty Fish

Fatty fish is also a sleep enhancer. These essential fats, found in abundance in fatty fish, hold the key to unlocking peaceful nights. How do they work their magic? Omega-3s have anti-inflammatory properties to soothe the body. Moreover, omega-3s increase the production of serotonin, the “feel-good” hormone. A serotonin boost makes it easier to drift off to dreamland.


Fatty Fish Options:

Let’s take a look at some delicious fatty fish options:


  • Salmon
  • Sardines
  • Herring
  • Trout
  • Anchovies


4. Turkey

There is an age-old belief that turkey makes you feel sleepy, especially after a Thanksgiving feast. The secret behind turkey’s sleep-inducing power lies in an amino acid, tryptophan. Foods rich in tryptophan make you sleepy.


Turkey Recipes

Here you go with some delicious and easy-to-prepare turkey-based recipes that can help improve your sleep quality:


  • Turkey with Spinach Stuffed Mushrooms: To make them, finely chop turkey and sauté it with spinach and your favourite seasonings. Stuff this mixture into mushroom caps, bake until golden brown and enjoy a savoury treat.
  • Turkey and Sweet Potato Hash: Simply dice turkey and sweet potatoes, sauté with onions and spices, and top it off with a fried egg for a protein boost.


5. Kiwi

Kiwi is full of antioxidants (vitamin C), folate and potassium. Folate helps in the production of serotonin, while potassium helps relax nerves. The combined effects of these nutrients make kiwi a sleep-enhancing superstar.


Kiwi Snacks

Add these sweet kiwi bedtime snacks into your nightly routine.


  • Kiwi Smoothie: Blend kiwi with banana, and a touch of almond milk for a soothing.
  • Kiwi Salsa: Dice kiwi, and mix it with some diced cucumber, red onion, and a squeeze of lime juice to create a refreshing and slightly tangy salsa.
  • Kiwi with Nuts: Pair kiwi slices with a small handful of almonds or walnuts.


6. Bananas

Magnesium is a potent muscle relaxant found in bananas. Banana also contains potassium, which works hand in hand with magnesium. Potassium helps maintain healthy blood pressure. When your blood pressure is steady, your body is less likely to experience nighttime fluctuations.


For muscle relaxation and good sleep, include our Relax Bundle in your life.


Banana Bedtime Treats

Delightful ways to have banana treats:


  • Banana Smoothie: Blend a ripe banana with a drizzle of honey and a dash of warm milk.
  • Frozen Banana Bites: Slice a banana into bite-sized pieces, dip them in dark chocolate, and freeze them.
  • Banana Tea: Boil a banana (with the peel) in water, and then drink the warm infusion before bedtime.


7. Oats

Oats might be a common breakfast meal but are sleep inducers. These small grains are like the slow-burning fuel that keeps your internal sleep engine running smoothly throughout the night. The steady rise in blood sugar induces the release of serotonin which helps in relaxation and mood regulation.


Oatmeal Recipes

These delicious oatmeal recipes will tantalize your taste buds and lull you into a peaceful slumber:


  • Blueberry and Lavender Oatmeal: Blueberries with a touch of lavender for a soothing aroma, create the perfect pre-sleep meal.
  • Pumpkin Spice Oatmeal: Mix in some pumpkin puree and a dash of nutmeg and cloves for warm oatmeal.


8. Dark Chocolate

Superfoods have many of the health benefits. Superfood-like dark chocolate is more than just a delectable treat. It’s a potential sleep aid, thanks to its high antioxidant content. The flavonoids in dark chocolate can neutralize oxidative stress. Moreover, dark chocolate promotes higher serotonin levels.


Read our article to learn more about the amazing benefits of superfoods for health, here.


Tips for Consuming Dark Chocolate

Here are some tips to help you enjoy dark chocolate without disrupting your sleep or health:


  • Choose dark chocolate with at least 70% cocoa content.
  • Limit your consumption to a small portion (1-2 squares).
  • Enjoy dark chocolate in moderation, preferably a couple of hours before bedtime.
  • Pair dark chocolate with a calming herbal tea like chamomile or valerian.
  • Combine with a small amount of almonds to enhance its sleep-promoting effects.


9. Herbal Teas

Herbal teas have therapeutic properties. Chamomile and Valerian are go-to options for a restful night’s sleep. Chamomile, with its daisy-like blossoms, has a mildly sedative flavour. The secret lies in its bioactive compounds, such as apigenin, which promotes relaxation and reduces anxiety. Valerian, on the other hand, is not fragrant, but it’s a superstar for satisfying sleep. Valerenic acid is the key player here, enhancing the calming effect.


A fantastic option to find these magical brews is the Eloments Tea Bundle. It offers a selection of premium herbal teas to help you unwind.


Brewing and Consumption Methods

Here’s a quick guide to make these herbal teas:


  • Boil water, and let it cool for a minute to around 200°F (93°C).
  • Place 1-2 teaspoons of dried chamomile/valerian in a teapot or infuser.
  • Pour the boiling water over the tea extracts.
  • Steep for few minutes.
  • Strain and enjoy your soothing cup.


10. Yogurt

Probiotics found in yogurt are natural sleep inducers. You know, probiotics are like those tiny, live superstars that work wonders for your gut health. Research has shown that our gut and sleep are like best buddies. When your gut is feeling all happy and harmonious, it can give your sleep a major boost.


So, if you’re on a mission to treat your gut to some much-needed love and give your sleep a little upgrade, you might want to check out our Complete Gut Health Bundle and Premium Gut Bundle.


Yogurt Treats

Here are practical yogurt treats to add to your nightly routine to maximize its sleep benefits:


  • Yogurt Parfait: Layer yogurt with berries, honey, and a sprinkle of nuts for a delightful pre-sleep treat.
  • Frozen Yogurt Bites: Freeze small dollops of yogurt mixed with a hint of lavender and pop a few before bedtime to calm your mind.
  • Greek Yogurt with Toppings: A bowl of Greek yogurt with dark chocolate shavings and a drizzle of honey can be a luxurious, yet sleep-friendly dessert.


11. Warm Milk

Milk has been a bedtime staple for generations to soothe the restless mind. It also contains sleep-inducing chemicals, setting the stage for a peaceful night. The ritual of drinking warm milk also offers psychological comfort. It’s like a warm hug from the inside, signalling to your body that it’s time to sleep.


Flavoring Options

Warm milk alone can be quite boring but you can flavour it with many delicacies like:


  • Honey
  • Cinnamon
  • Lavender
  • Cardamom
  • Turmeric
  • Vanilla Extract


12. Sweet Potatoes

Sweet potatoes are the easily available complex carbohydrates. Not all carbs are created equal, and the complex ones found in sweet potatoes release their energy slowly, preventing those annoying midnight awakenings caused by blood sugar spikes. Moreover, it helps keep your muscles relaxed. When your muscles are at ease, it’s easier for your body to slip into the cozy bed.


Sweet Potato-Based Dinner Ideas

Here are some mouthwatering suggestions:


Sweet Potato and Black Bean Burritos:

  • Start by mashing sweet potatoes, mix up with black beans, and wrap in whole-grain tortillas.
  • Top with avocado, salsa, and a sprinkle of cheese for a sleep-friendly meal.


Sweet Potato Soup with Coconut Milk:

  • Simmer the sweet potatoes in some vegetable broth until they become wonderfully soft.
  • Then, blend everything until it’s super smooth. Add a touch of creamy coconut milk for that luxurious texture and a pinch of red pepper flakes for just a hint of kick.


Best Supplements to Improve Quality Sleep

If you find yourself not eating enough and it’s affecting your sleep, you might want to consider trying some fantastic supplements to help improve the quality of your sleep.



Supplementing with magnesium, such as the Magnesium Ultra Potent Powder Citrus, can do wonders for your sleep quality. Not to mention, magnesium has many health benefits, as explored in our article “7 Benefits of Magnesium.”


CBD (Cannabidiol)

Cannabidiol helps in promoting body relaxation. CBD works well with the endocannabinoid system to regulate sleep.  And if you love snacks, give “CBD gummies” a try.


FAQS on How to Improve Sleep Quality


Can food improve sleep quality?

Yep, certain foods can help you sleep better. Things like bananas, turkey, and warm milk contain sleep-friendly nutrients. But don’t have a huge meal right before bedtime; that can actually disrupt your sleep!


How can you improve the quality of sleep?

All you have to do is create a bedtime routine, ditching screens before bed, and keeping your bedroom cool and dark. Don’t forget to try relaxation techniques like deep breathing.


Are there supplements that can improve sleep quality?

Yes, some supplements can help improve sleep quality. Melatonin is a popular option that regulates your sleep-wake cycle. Magnesium and valerian root may also promote relaxation. Still, contact your doctor before adding any supplement to your routine, as individual needs vary.


What foods enhance sleep quality?

Foods have the potential to put you to sleep. Like cherries, almonds, bananas, and whole grains because they pack melatonin, magnesium, and tryptophan, which make falling asleep a breeze.


How long does it take to see improvements in sleep quality through dietary changes?

The time it takes to see results from dietary changes varies. Some folks notice an improvement in a week, while others may take a few weeks. Be patient, and stay consistent with your new sleep-friendly eating habits.


Ending Remarks

The secret to better sleep often starts with what you put on your plate. Sleep is a grave matter and if you have trouble with it. Try these 12 sleep-friendly foods and you’re well on your way to more restful nights and more energetic days.


But why stop at the food alone? For a perfect approach to your wellness journey, don’t forget to explore the amazing products at Activ Nutrition store. We offer a wide range of health products to renew your body from head to toe. It’s the perfect place to find supplements to support your sleep goals and overall well-being.


Let’s toast to sweet dreams, refreshed mornings, and sparkling you!