Here’s What to Eat to Avoid Sleep Problems


If sleep problems are troubling you at night, perhaps you want to be more cautious of the snacks you munch on before hitting the sack. After a long, tiring day, all we want is a good night’s sleep, but unfortunately, not all of us are able to fall into deep sleep easily. To ensure a re-energizing slumber, here are a few smart tips we want to share with you. No, were not giving you a list of lullabies, but food recommendations to avoid specific sleep problems.


Sleep Problem: Difficulty to Fall Asleep

What to take: A glass of warm milk before going to bed.

When you were little, perhaps mom gave you a glass of milk before tucking you to bed. This is because milk—and other dairy products—are rich in tryptophan, an essential amino acid that promotes sleep.

A bit of carb to go with your dairy is also ideal to condition your body to be at rest. Carbohydrate-rich foods increase the level of tryptophan in the blood, encouraging your system to slow down. So, pair milk with cereals or yogurt with some bananas and nuts to easily send you to dreamland.


Sleep Problem: Getting Nightmares

What to take: Some avocado or leafy vegetables like spinach or kale.

Opioid peptides, an amino acid found in some cheese, can be the cause of vivid bad dreams since they send your imagination and endorphins to overdrive.

Magnesium is said to decrease chances of nightmares. By incorporating magnesium-rich food into your dinner, you reduce your chances of experiencing bad dreams at night.


Sleep Problem: Waking Up at the Middle of Sleep

What to take: Vitamin C-rich foods, such as kiwi and orange also help improve sleep.

According to Singapore health experts, these foods help reduce stress and, in result, provide you continuous sleep at night.

Avoiding too much liquid before going to bed is also advisable. If you drink too much liquid before tucking yourself in, chances are you’ll wake up in the middle of sleep with the urge to pee, or wake up in the morning with full and heavy bladder, which is very uncomfortable.


Sleep Problem: Snoring

What to take: Citric fruits like grapefruit or orange.

Snoring is often caused by clogged nasal pathways and being overweight. If you’re not overweight, you might have problems in your sinuses that force you to breathe through the mouth, causing the snoring noise. Vitamin C from citruses helps clear the sinuses, so snack up on these foods to be a more silent sleeper.


More Foods to Promote Better Sleep

  • Legumes

Legumes, such as lentils and black-eyed peas, contain high levels of B vitamins that help calm down the nervous system. This is a good choice to include in your dinner because they are a good substitute to animal protein, which can cause some sleeping problems.


  • Honey

A drizzle of honey in your tea or warm milk doesn’t just enhances the flavour but also aids the mind to be at rest. Lots of sugar can be stimulating, but a little glucose commands the brain to switch off orexin—a neurotransmitter that’s linked to alertness.


  • Almonds

As mentioned, magnesium helps reduce sleep disorders. And since almonds are a good source of magnesium, munching on them as your after-dinner snack help promote sleep. By switching the body from alert adrenaline cycle to rest-and-digest mode, you’ll easily fall asleep the moment you hit the sack.


  • Bread

Rich in carbohydrates, bread can definitely help in putting yourself to sleep, especially when you have it three to four hours before going to bed. However, avoid this if you’re trying to lose weight. It will pack a rise in the blood sugar, causing your to gain weight.


  • Soups and Stews

Soups and stews—especially those with fiber-rich legumes and veggies—as well as low-fat casseroles, are much more rewarding in terms of putting your body into its relaxed state. So instead of having seared meat or hot and spicy food for dinner, a warm bowl of pork or chicken soup would be a much better option.

Eating the right kind of food is important for a sound sleep. However, the ultimate tip here is to take everything in moderation. Keep your meals, especially your dinner, small and light so you don’t stress out your digestive system. When your digestive tract works hard, your body won’t be able to relax and you’ll feel uncomfortable to the point you will have trouble sleeping.


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