Promote Sleep with Tuna, Almonds and Cherries

There are numerous people who suffer from sleeping disorders and, as a result, they have associated health problems. By sleeping between 8 and 9 hours per night, you will lower the risk of heart disease and high blood pressure, keep a sharp brain, have a glowing skin and a trim waistline, boost the immune system and you will also be happier. Fortunately, the mild sleeping disorders can be treated by consuming the right foods. So, some of the best foods to promote a good night’s sleep are the following:

Promote Sleep with Tuna, Almonds and Cherries


Tuna is rich in tryptophan, a compound that induces the sleep. Moreover, this type of fish contains vitamin B6, a mineral that is essential in making the serotonin and melatonin. The melatonin will promote the sleep, while the serotonin will promote the relaxation. Insomnia is usually caused by the insufficient levels of vitamin B6. By consuming tuna, you will not only induce the sleep, but you will also strengthen your immune system.


In order to have a better sleep, you must consume a handful of cherries 2 or 3 hours before bedtime. The frozen or dried cherries and the cherry juice have the same effects. The secret is that cherries are rich in melatonin, the substance that regulates the internal clock of the body. If you suffer from chronic insomnia, you have to consume a glass of cherry juice two times per day.

Hard-Boiled Eggs

The insomnia can also be caused by a lack of proteins in the body. As a result, you must consume foods that are rich in proteins. Our suggestion would be to consume hard-boiled eggs before going to sleep. This food will also combat the acid reflux that can sometimes interfere with the sleep. The perfect dinner for those who suffer from insomnia is made up of a cup of warm milk, brown bread, one hard-boiled egg and cheese.

Herbal Tea

In order to have a great sleep, you must stay away from alcoholic beverages and caffeine in the evening. However, you are allowed to drink herbal tea. You can opt for chamomile tea or decaffeinated green tea. The chemicals in the chamomile tea will relax the muscles and the nerves and will be a mild sedative for your body. On the other hand, the green tea is rich in theanine, a substance that promotes the sleep. Drink one cup of herbal tea 2 hours before going to sleep.


A great amount of magnesium is also required for a good night’s sleep. The almonds are rich in this mineral and can promote muscle relaxation and the sleep. At the same time, the almonds contain proteins that will control the blood sugar levels during the night. Consume almond butter (one tablespoon) or dry roasted almonds (one handful) one hour before bedtime and you will fall asleep faster.

Other super foods that can promote the sleep and fight insomnia are: bananas, jasmine rice, milk, lettuce and fortified cereals. All these foods are extremely beneficial for the overall health, so make sure you consume them regularly.

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