Several Foods and Herbs to Help You Sleep

Struggle to catch forty winks is real.

And when it comes to grabbing normal sleep, only the insomniac knows what he goes through at night. The ticking needles of the clock prick the nerves of the person as he lay still in his bed, staring at the ceiling with an empty yet stressed mind.

Both the personality and health of sleep-deprived people cripple significantly, which serves as a cordial invitation to other pathological and psychiatric conditions like depression, anxiety, heart failure, and even death.

Insomnia, either idiopathic or stress-related, can be treated by the white magic of our very own nature. Several foods and herbs are floating all around the globe that can help in alleviating the hitch by controlling the sleep cycle of the person. With a fairly modulated sleep cycle, a person does not face difficulty in both falling and staying asleep. So hold tight allow the cat to jump out of the bag spill the beans because ladies and gentlemen, you are about to catch your long-forgotten sleep with these amazing foods and herbs.

Warm Milk

This vegetable juice is packed with high amounts of potassium, folic acid, β-car

Warm milk is packed with four most essential sleep promoters: tryptophan, Calcium, Melatonin and Vitamin D.

All these elements significantly regulate sleeping and waking cycle all the while assisting muscle relaxation. A cup of warm milk before bedtime is a perfect game-changer in your sleep-deprived life.

Valerian (Valeriana Officinalis)

For millennia, Valerian is being employed in inducing sleep. It is clinically proven as a safe treatment for the treatment of mild to moderate insomnia. [2] Taking about 300 to 600mg of valerian root two hours before bedtime can usher your lost sleep.

Kiwi Fruit

Kiwi fruit is brimmed with a diverse variety of sleep-promoting components like melatonin, anthocyanin, flavonoids, carotenoids, calcium, magnesium, and folate.

Various clinical trials suggest that consuming a few kiwis before hitting the sack can improve the sleep cycle.

Chamomile (Matricaria Ricutita)

Adding chamomile tea to your sleep aid arsenal would never fail you. It acts as a mild tranquilizer by inducing a sedative-hypnotic effect.

Set some freshly de-stemmed chamomile flowers or the commercially available chamomile teabag in the cup and pour boiling water over it. Take it before bedtime and let the tea do its magic.


Walnuts are packed with high levels of sleep hormones, melatonin, which helps in the regulation of the sleep-wake cycle. It also contains serotonin and tryptophan that enhances the quality of sleep.
A handful of walnuts an hour or two before hitting the sheets is a beneficial choice.

Lavender (Lavendula Angustifolia)

The strong and crisp smell of lavender is a perfect match for encouraging a good night’s sleep. It is proclaimed to increase the sleep-wave cycle, settles the heart rate and relax the muscles.

Dab some lavender oil on your temples, wrist, and neck to let the sleep invade your senses. Another way of calling sleep is making use of a lavender diffuser to enjoy a peaceful sleep.

Passionflower (Passiflora Incarnata)

Passionflower is of high therapeutic efficacy when it comes to reducing tension and up-regulating the activity of GABA.

Infuse 1-2 tsp. of passionflower in boiling for 10 to 15 minutes and drink it before bedtime.


  2. Stevinson, C. and Ernst, E., 2000. Valerian for insomnia: a systematic review of randomized clinical trials. Sleep medicine1(2), pp.91-99.
  4. Nødtvedt, Ø.O., Hansen, A.L., Bjorvatn, B. and Pallesen, S., 2017. The effects of kiwi fruit consumption in students with chronic insomnia symptoms: a randomized controlled trial. Sleep and Biological Rhythms15(2), pp.159-166.
  5. Shinomiya, K., Inoue, T., Utsu, Y., Tokunaga, S., Masuoka, T., Ohmori, A. and Kamei, C., 2005. Hypnotic activities of chamomile and passiflora extracts in sleep-disturbed rats. Biological and Pharmaceutical Bulletin28(5), pp.808-810.
  6. Essa, M.M., Guillemin, G.J., Al-Rawahi, A.S., Singh, V., Guizani, N. and Memon, A.M., 2012. Walnuts (juglans regia linn) and its health benefits. In Natural Products and Their Active Compounds on Disease Prevention (pp. 333-349). Nova Science Publishers, Inc..

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