7 Foods That Help You Sleep

author avatar Dr. Eric Berg 11/04/2023

Let’s cut right to the chase…

If you’re not falling asleep quickly or sleeping through the night, you want some straight-shooting advice to discover what can help you get some shut-eye. Not fluff. Not “buy these really odd foods that are nearly impossible to find”, or "go buy melatonin to supplement your hormones". Or even "maybe eat some turkey to try to increase your tryptophan".

And of course, we all know you should limit your caffeine and not consume any after 12 pm. That is old news.

But you’ve come to the right place for new information to help you.

In this post, I’ll tell you seven foods that can help you sleep better. Nothing weird or outlandish; these seven are ordinary items that you can get from your grocery store, and can help you get the quality sleep you're craving instead of suffering through nights of insomnia.

Let’s jump in because I know you want to help yourself sleep better as quick as you can.

In this article:

  1. Celery

  2. Grass-Fed

  3. Green Peppers

  4. Apple Cider Vinegar

  5. Grass-Fed Goat Cheese

  6. Almonds

  7. Seven To Ten Cups Of Salad Or Vegetables

woman lying in bed staring at the clock | 7 Foods That Help You Sleep Better


#1 Celery

Celery has a calming chemical that lowers blood pressure and affects the central nervous system. I recommend you eat three stalks of celery a day for at least several weeks to help you relax. Make sure it’s organic because conventional celery is treated with about 19 different pesticides that you definitely don’t want to put in your body and potentially disrupt your hormones, among other issues.

Top off your last meal of the day with celery, or have it as a bedtime snack. You can dip it in nut butter, hummus, or salad dressing.


#2 Grass-Fed

You've heard for a long time that dairy products are calcium-rich. Cheese, in particular, is a great source of calcium, which helps relax your muscles.

While it’s true you can get calcium from supplements, I prefer eating cheese. Most people take calcium carbonate, which is the wrong kind because it’s difficult for your body to absorb.

Cheese is also a great source of the amino acid tryptophan, which your body uses to make the brain chemical serotonin. We’ve known for years that serotonin helps regulate sleep. I bet you didn’t know cheese could help your sleep in addition to being a tryptophan-rich and delicious treat!

Aim for 100 percent grass-fed cheese to get the best nutrition. As a bonus, in addition to getting bio-available calcium, you’ll get a range of essential fatty acids and vitamins.


#3 Green Peppers

Did you know green bell peppers are one of the highest vitamin C foods you can eat? They're such a good source that just one contains 90 mg of vitamin C - the recommended daily amount. You want to make sure you get enough of this vitamin; because when your levels are low you’re more likely to have sleep issues and to wake up during the night.

As a bonus, it also increases the oxygen in your blood. If you get out of breath when you climb a flight of stairs in a hurry, you’re low on vitamin C. Your tissues aren’t getting enough oxygen. So do yourself a big favor and resolve to daily eat one of these peppers. Vitamin C is also good for adrenal.


#4 Apple Cider Vinegar

a dish of apple cider vinegar showing the mother enzymes

Apple cider vinegar helps normalize your body’s pH level. Most people’s body chemistry is excessively alkaline for two major reasons: eating a high amount of carbohydrates, and enduring chronic stress.

Normalizing your pH level is important for several reasons; one of which is to aid in the transportation of calcium. As I explained above, calcium is a vital mineral that can help relax your muscles

And like vitamin C, apple cider vinegar also helps improve your oxygen levels.

#5 Grass-Fed Goat Cheese

I'm listing goat cheese separately for a couple of reasons.

One is that it's sometimes overlooked as an excellent source of calcium in favor of the more commonly known cheese made from cow's milk. And as I explained in point #2 above, calcium can help you sleep better because it relaxes your muscles.

As well, because the protein structure in goat milk differs from that in cow's milk, if you're sensitive to lactose you may digest goat milk cheese more easily.

If you've been hesitant to try goat cheese, let me tempt you with an original recipe for a delicious dish you can easily make at home.


#6 Almonds

Almonds are loaded with magnesium. As I described above, magnesium is a key mineral that helps your muscles and nervous system relax so you can more quickly fall asleep.

Additionally, magnesium helps your heart beat in a healthy rhythm - another benefit you can gain by eating almonds. There is some evidence, which suggests magnesium can also improve the symptoms of restless legs syndrome. I used to have this syndrome and it drove me crazy, so I know just how disruptive it is.


#7 Seven To Ten Cups Of Salad Or Vegetables

I know; you might have a hard time consuming this amount if you’re not used to eating vegetables. But because you need about 4,700mg of potassium daily - and remember, potassium can help you sleep better - this quantity of vegetables will easily help you get your recommended amount of potassium.

You know when you’re lying on your side with your ear to your pillow, and you hear your heart pounding? That’s an indication you need more potassium. Many people are deficient in potassium. The primary reason? Probably not eating enough vegetables! As well, eating too much protein in relation to potassium can cause a potassium deficiency.

I get that the idea of eating so much salad might make you revolt. I used to be the same. If you’re thinking there’s just no way you could ever get this amount of vegetables in you, here’s a smoothie recipe for you as an alternative.

Are You Ready To Help Yourself Fall Asleep And Stay Asleep?

Perhaps you’ve been taking melatonin as a sleep aid and discovered over time it doesn’t help you fall asleep as well as it used to. Your sleep-wake cycle has gotten messed up. (There's a good reason for this, and it's not your fault.)

Or you’ve decided with your doctor you’re going to wean yourself off your sleep-regulating medications you’ve been taking for insomnia.

Let’s face it; not getting enough quality sleep wrecks your life.

You dread bedtime.

You feel like you’ve tried every sleep-promoting gimmick on the planet.

So let’s cut to the chase one more time…

How many of these foods that help you sleep are you going to try today?

Which ones are going to launch you on the path of anticipating your bedtime instead of knowing you’re going to face another night of insomnia?

You know what to do.

Now get to the grocery store and pick up these goodies.

Sleeping better can be yours if you want it.

Are you ready?

energetic woman standing on rocks celebrating her success

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