5 Plant-Based Foods to Help You Sleep


Insomnia and sleeplessness do not just make one feel sluggish or irritable the next day: poor sleep has been linked to health problems as diverse as depression, obesity and heart disease, as well as impaired cognitive function. While there are a number of prescription sleep aids available nowadays, many can bring with them unpleasant or even dangerous side effects and it is easy to develop a dependence upon them. Even natural supplements can be problematic. However, there is another way that insomnia can be helped which many people do not consider: alterations in the diet. Below are have plant-based foods that can help treat this condition naturally.


This may come as a surprise to some people, but these fruits are an excellent way to catch some z’s if insomnia is an issue. To begin with, they are rich in both potassium and magnesium, both of which promote muscle relaxation and help the body start to wind down in preparation for sleep. They also contain tryptophan, a compounds which stimulates the production of the sleep-inducing hormone serotonin.

Cherry Juice

Recent studies have lead some researchers to begin promoting cherry juice as a natural treatment for insomnia. This is because they are one of the richest natural sources of melatonin, one of the hormones that regulates the sleep cycle. Rather than taking a melatonin supplement in pill form, try a glass of cherry juice for a good night’s sleep.

Whole Grain Bread

Whole grain bread is, of course, an excellent source of fiber, which can give the body a feeling of fullness and help it sleep throughout the night. If waking up at 2 a.m. with hunger pains is a problem, a small snack involving whole grain bread may be the solution. In addition, regular consumption of this can reduce the risk of heart disease and diabetes.


One little-known cause of sleeplessness is magnesium deficiency, and seeds are a rich source of this vital nutrient. Pumpkin, sesame and flax seed consumption is a great way to increase magnesium in the diet which can help promote restful and uninterrupted sleep. Some seeds, like pumpkin, also contain tryptophan, which can also help improve the quality of sleep.

Leafy Green Vegetables

Vegetables including collards, spinach, arugula and kale can also help treatment sleeplessness naturally; they are all rich in folate, which many studies have linked to improved sleep patterns. Folate also helps those battling chronic fatigue and of course all these vegetables for rich in vitamins, mineral and dietary fiber.

Including foods like these in the diet, particularly in the evening, can give the body the nutrients it needs for a good night’s sleep. And it can be done without alcohol, prescription medications or even over-the-counter supplements.

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Christine . S
Christine has written articles on most health-related topics, including traditional medicine, alternative and naturopathic and natural treatments, wellness, medical marijuana, diets and fitness.