Let’s be real-we life in a face-paced world where the thread of our responsibilities has been stretched thin to the point where we put our sleep on a wringer. Running a restaurant full-time myself, I know what it's like to run on less sleep and more caffeine.

However, it’s the worst possible thing we can do to ourselves.  Lack of sleep weakens your immune system, causes major swings, negatively impacts your memory and can make you gain weight. Without enough sleep, our whole self-suffers which is why we need to be very mindful of our sleeping routines.

It is recommended to get at least 7-9 hours of undisturbed sleep daily. If you struggle with sleeping soundly then we have prepared a list of healthy foods that promotes good sleep and help you enhance your sleeping habits.


Almonds contain essential nutrients your body requires on a daily basis such as magnesium (32 percent) and phosphorus (14 percent). Almonds also contain a good amount of melatonin, a hormone that regulates your sleeping cycle. 


Milk is a common home remedy for sleeplessness. Milk has four compounds which promote sleep: tryptophan, calcium, vitamin D and melatonin. Tryptophan helps you sleep by boosting melatonin, the chemicals which promote a daily cycle of sleep. And aside from the science, warm milk has traditionally been advised by our elders, as it can have a calming effect. If you can't sleep while you are tossing and turning, try a glass of warm milk to help you relax.


Kiwi is packed with vitamins. In fact, one medium kiwi fruit contains 117 percent of your daily vitamin C needs and almost 40 percent of your vitamin K needs. In addition, the fruit also contains a fair amount of folate and potassium, as well as several trace minerals. Studies have shown that eating two kiwi fruits one hour before bedtime can help you sleep faster and sleep more soundly.


Cherries contain melatonin, tryptophan, potassium, and serotonin which are the best sleep-regulating compounds. 

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Chamomile Tea

The tried-and-true mug of chamomile tea before bed is a well-known sleep remedy for a reason. The chamomile herb has calming effects on the brain and body – and a warm cup of (non-caffeinated) tea before bed may be just what you need to help you drift off to a peaceful, deep sleep.

Fatty Fish

Fatty fish, such as tuna, salmon, mackerel and trout have omega-3 fatty acids which help in reducing the risks of many cardiovascular diseases. Omega-3 fatty acids are anti-inflammatory and play a significant role in maintaining blood pressure and cholesterol. Fatty fishes are a good source of vitamin D and are known to aid in the production of serotonin- a sleep-inducing hormone.

Whole Grains

These grains encourage insulin production that result in tryptophan activity in the brain. They also have magnesium which is said to help you stay asleep. When magnesium levels are too low, you are more likely to wake up during the night.