Nourish for sleep

Fix Your Plate by Tara Reeves

The consensus is clear: obtaining seven to nine hours of sleep per night isn’t just a recommendation; it’s an essential requirement for optimal functioning and overall well-being. You’re likely familiar with those nights when sleep proves elusive due to a range of reasons, such as a restless mind, an overflowing to-do list, work commitments, or parental responsibilities.

Your focus and engagement go down the drain because sleep usually plays hard to get in situations like these. Numerous studies have revealed the gravity of the matter, emphasising the negative impact of inadequate sleep on cognition, emotional states, learning capacity, and even the potential escalation of accidents and injuries. In addition, chronic sleep deprivation may increase the likelihood of developing dementia, type 2 diabetes and heart disease.

If you’re tired of tossing and turning, your dreams might come true with a little help. Try adding these foods to your diet, especially if sleep has been playing hard to get.


Chamomile is commonly known as a mild tranquilliser or sleep inducer. It has calming effects that may decrease anxiety and initiate sleep. Some chamomile tea can be a great idea before heading to bed to unwind, relax and de-stress.


Pistachios are not only tasty, but they are a jackpot for sleep. They are jam packed with magnesium, protein, and vitamin B6, which have a major role in inducing sleep. Consuming a healthy amount of pistachios before going to bed will knock you out like nothing else. You can eat them raw or add them to a glass of warm milk.  However, more than one ounce of pistachios will have a reverse effect on your body; eat in moderation to avoid exacerbating your sleep issues.


Kiwis boast not only serotonin, a neurotransmitter contributing to sleep regulation, but also vitamin C and carotenoids, which possess anti-inflammatory properties. This collective composition makes them beneficial in promoting enhanced sleep quality.

Tart Cherry Juice:

Tart cherry juice contains high levels of melatonin that regulate your internal clock and send signals for your body to get ready to sleep. 


This fruit is a powerhouse of magnesium and potassium, which serve as natural sleep aids for your body. If you’re feeling wide awake late into the night, try a banana to get yourself to sleep. Bananas are high-glycemic fruits, so try adding a good source of fat like walnuts with this snack so sugar levels don’t skyrocket into the night.


Walnuts contain tryptophan, which helps produce melatonin and serotonin in the body and improve the quality of our sleep by regulating the sleep cycles.

Pumpkin Seeds:

Pumpkin seeds are a great source of magnesium that supports deep, restorative sleep by maintaining healthy levels of GABA (a neurotransmitter that promotes sleep). Magnesium deficiencies are associated with heightened stress and anxiety, which of course lead to less sleep, so be mindful of your magnesium intake.

If you’ve been searching for the solution to get more sleep, no need to keep searching. Try to avoid the over-the-counter sleep aid and add these foods to your bedtime routine to get your body on the right path to sound sleep!