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Sleep week: 6 foods that can improve your sleep
Thursday, 4 June · 3 min read

As well as removing foods from your diet that are known to disrupt your sleep, it can also help to include ones that may improve it.

Certain foods contain natural minerals and hormones that could help you fall asleep faster and stay asleep for longer. These include:

  • almonds -- these are thought to be a source of the sleep-promoting mineral magnesium and the hormone melatonin that helps to regulate your sleep/wake cycle
  • turkey -- this contains an amino acid called tryptophan that increases the production of melatonin. It’s also a great source of protein, which is known to improve sleep quality if eaten before bed
  • kiwi fruit -- these may help you sleep better because they contain the sleep-regulating brain chemical serotonin
  • white rice and oatmeal -- these are high in carbohydrates, which are thought to cause drowsiness and improve sleep if eaten an hour before bedtime. Oatmeal also contains melatonin
  • tart cherries -- these are a good source of melatonin
  • oily fish -- salmon, tuna, mackerel and other oily fish may improve sleep quality because they are high in Omega-3 fatty acids and vitamin D, which have been shown to increase the production of serotonin

Why not add some of these to your diet to see how it affects your sleep? Then try the tools listed below to see how these changes to your diet are reflected in your sleep.

Quote of the day

There is a time for many words, and there is also a time for sleep. -- Homer

4 ways Your.MD can help improve your sleep

Did you know that Your.MD has a range of app features designed to help you sleep better? These include:

Sleep Plans

These plans assess your sleep, then guide you towards better sleep over the course of 28 days. You can track how well you sleep and for how long to help you identify where to make changes and improvements.

Please note, our sleep plans are currently only available on Android.

Sleep Trackers

You can track the quality and duration of your sleep each night using our sleep trackers. This information can then be used to spot improvements in your sleep as a result of any changes made.


Record how you're feeling on any given day to help you identify sleep patterns. Writing down your thoughts at bedtime can also help to calm your mind, making it easier to fall - and stay - asleep.


Use this feature to document and check your sleep health over time, and view any notes you've made alongside the sleep trackers.

Download the app today to get started.