5 diet add-ons for a sound sleep

Well you, I and pretty much everybody related to the world of fitness knows the role sleep and rest play in our lives. Recovery, growth etc. each of it takes place while you asleep but do you sleep enough? Are you getting the daily dose of 7-8 hours of sleep?

Sleeping well generates more growth hormone and believe it or not the food you eat can impact your sleep too. So today I am going to share with you the 5 foods add-ons for a sound sleep.

Soy Nuts

These nuts are just soybeans that are roasted till they turn crispy and the reason they are so effective with sleep is because they are rich in isoflavone. Research has shown that higher intake of isoflavone can improve sleep greatly.

Isoflavone is similar to estrogen which regulates sleep and thus increasing intake of isoflavone makes sense. Always opt only for roasted soy nuts. Even flax seeds, soy milk, miso etc. are rich in isoflavone.

soy nuts


Are you up for some fish? Salmon is the perfect dinner meal for better sleep as compared to other meats such as chicken, pork etc. has it helps you reach deep sleep state much faster. That’s because vitamin D levels increase and your heartbeat varies less.

Look for wild salmon when shopping. Also canned salmon is equally effective and is the cheapest salmon source available. Other alternatives include mackerel, sardines and herrings.


Rich in fiber, protein and heart friendly fats pistachios provide the perfect pre sleep snack to help you dose off. These nuts are rich in vitamin B6 which helps with the production of melatonin and also serotonin.

You can have them raw or add them to your salad. Their slightly salty taste will provide a nice zing to it. You can also grind it into a paste with some butter and apply them to whole crackers or apple for your bedtime snacks.


Tart Cherry Juice

Not the juice that comes to mind at first but tart cherry juice has been scientifically proven to improve both sleep span and quality. That’s because this juice is rich in melatonin which is the hormone responsible for better sleep.

Look for juice cans that are 100% pure and avoid any diluted ones. The concentrated version which can be diluted with water also provides a good alternative. 2-3 tablespoons of it before sleeping should help improve sleep.



According to research consuming fiber rich food too helps reach deep sleep state quicker and the ideal source for fiber is beans. This is especially helpful for people with more saturated fats and sugars in their diet. High sugar levels are associated with unwanted awakenings which a fiber rich diet can help regulate.

Every variety of beans is rich in fiber but how do you fit it into your diet? You can throw in a handful into your soup, salad or breakfast oats.

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