Sleep Inducing Super Foods - 4th Week

By Genevieve Cunningham

You’re lying awake in bed, eyes wide open, staring into the darkness. You glance at the clock: 2:32 a.m. You have to be up in 3 1/2 hours, and yet you just can’t seem to fall asleep. You roll over on your side and try to force yourself to stop thinking and go to sleep. You wait … and wait … and wait. You’ve been lying there for an eternity; it must be time to get up and get ready for work. You roll over again and glance at the clock again: 2:34. It’s going to be a long night.

If this sounds a little bit too familiar, insomnia is definitely a much bigger part of your life than it should be. We need sleep for proper physical, mental, and emotional function and control. To get a little more shut-eye, check out these sleep inducing foods to eat before bed for falling and staying asleep.

Cheese and Crackers

Want an excuse to have cheese and wine before bed? This is it! Cheese, or really any dairy product, tends to trigger sleeping chemicals in the brain. It can also help with muscle cramps and relaxation. Just easy does it on the wine. Too much alcohol can reverse the effects and cause you to sleep poorly.


Rice causes you to feel full and satisfied, which greatly impacts your ability to fall asleep. Filling up on some white rice, or especially jasmine rice, can cause your eyes to feel heavy quickly after consumption. Along with giving your belly that full feeling, it may also adjust your blood sugar levels, which contributes to the sleepy feeling that comes after eating. Add a little rice to your dinner, and see if it helps you to fall and stay asleep more quickly.

Cherry Juice or Cherries

Pick your poison. You can either buy some delicious cherry juice in a bottle, or you can go for the real thing. Cherries are a natural melatonin booster. Melatonin is the chemical in the brain that induces sleepiness. Without melatonin, you wouldn’t feel that tired sensation, making it much more difficult to fall asleep. While some people go straight for the melatonin supplement, eating cherries is a delicious way to boost its production while satisfying a sweet tooth.

More sleep is something that almost everyone wants and needs. It seems as though we never get enough and are literally always left wanting more. Try adding any of these foods to your nighttime routine to help you get more sleep and higher quality rest. With a little planning and some additions to the grocery list, you may be sleeping like a baby before you know it.

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