It's no secret that what we eat has an effect on our energy levels. The same way a cup of coffee gives us a boost, a heavy bowl of pasta can make us feel drowsy. We also know that what we eat can effect how well we sleep, for example, having things like caffeine or sugar can keep us up at night. Did you know there are particular foods that can help improve your quality of sleep? Find out what made the list... 


Bananas contain tryptophan, a protein that helps produce serotonin, a neurotransmitter that influences our sleep and mood, as well as melatonin, a hormone that our body naturally produces, which is involved in our sleep-wake cycle. Bananas are also a great source of carbohydrates, which also help us sleep. 


Almonds also contain melatonin, as well as magnesium, which can help relax your muscles and improve sleep. So next time you're craving a snack before bed, trying having a handful of almonds.


We've all experienced the sluggish feeling that comes after eating sushi or a heavy rice dish. Wholegrain carbohydrates like rice can help improve our sleep, especially when paired with other carbs like starchy vegetables and protein.

Fatty fish

If you're having fish like salmon, tuna or sardines for dinner, chancing are you'll get a better sleep. These fatty types of fish are full of Vitamin D, which have a positive impact on our brain function and health, as well as vitamin B6, which encourages the production of melatonin. 


Turkey is a great meat option to have for dinner if you're wanting to improve your sleep. Not only does it contain high amounts of protein, it also contains tryptophan, which increases our production of melatonin. 

* The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation.