10 Foods to Eat for a Better Night’s Rest

Trouble Sleeping at Night? 10 Foods to Eat for a Better Night’s Rest Struggling to fall asleep or waking up in the middle of the night? Your evening meals could be key. Certain foods help relax your body and mind, making it easier to sleep. Here are 10 foods to include in your dinner to improve your sleep naturally.

10 foods for better night’s rest

1. Dark Chocolate – A Natural Source of Magnesium

Eating a small amount of dark chocolate before bed can raise blood sugar, which triggers sleep hormones and supports falling asleep.

Dark chocolate is also rich in magnesium, which helps regulate sleep-wake cycles. Other magnesium-rich foods include nuts, seeds, and lentils, which can also support relaxation and quality sleep.

2. Fruits – Relax Your Brain

Fruits have a moderate glycemic index, which helps with sleep onset. They provide vitamins and minerals that prevent deficiencies linked to sleep disturbances.

• Bananas: Boost serotonin and melatonin, relax muscles, and calm the nervous system.

• Cherries: Naturally rich in melatonin, helping you sleep through the night.

3. Herbal Teas – A Calming Ritual

Drinking a warm herbal infusion before bed is well-known to promote relaxation and better sleep.

Recommended relaxing herbs:

• Chamomile

• Lavender

• Lemon balm (melissa)

• Linden (tilleul)

Try blends like Api’Zen infusion, which combines verbena, lemon balm, linden, lavender, and hawthorn – all organic and soothing.

4. Whole-Grain Bread – A Natural Sleep Aid

Whole-grain bread can stimulate insulin production, which encourages serotonin release in the brain. Serotonin then helps improve sleep quality.

5. Omega-3 Rich Foods – Support Brain Health

Omega-3 fatty acids help regenerate brain cells and reduce substances that interfere with sleep.

Best sources:

• Fatty fish: salmon, trout, mackerel, sardines

• Hemp seeds and oil

• Canola oil

• Walnuts

Avoid consuming Omega-6 rich oils like sunflower or corn oil at the same time, as they can counteract Omega-3 benefits.

6. Pasta – Reduce Stress and Insomnia

Eating pasta in moderation can help lower stress and improve sleep.

• Promotes insulin release, aiding tryptophan absorption, which increases serotonin and melatonin.

• Recommended: 80g of al dente pasta in the evening, preferably with vegetables or seafood rather than heavy sauces.

7. Choose the Right Carbs

Avoid highly processed carbs like white bread, cookies, and cereals. Instead, opt for:

• Quinoa

• Zucchini

• Other whole, minimally processed carbs

Consume these between 6–8 PM for the best sleep support.

8. Skip Tea and Coffee Before Bed

Caffeine and theine (found in coffee and tea) can disrupt sleep even if consumed four hours before bedtime. They stimulate the heart and nervous system, making it harder to fall asleep and stay asleep.

9. A Spoonful of Honey – Easy Sleep Booster

Honey is a natural sweetener that helps your brain release melatonin, promoting restful sleep.

• A small spoon of honey before bed is enough to relax your body.

• Try blends like Meli’Calm, which combines honey with soothing floral waters for an extra calming effect.

Customer feedback:

• “I take it every night and sleep without waking up. The taste is amazing!” – Mélissa

• “My husband sleeps much deeper now.” – Dorine

• “My niece sleeps better and feels less stressed.” – Linda

• “I take it daily; deep sleep is fantastic!” – Andréa

10. Bonus Tip: Keep Your Evening Meals Light

Avoid heavy, greasy, or overly spicy meals in the evening. A balanced dinner with the foods above can naturally help your body wind down and prepare for a restful night.