Eat Healthy to Sleep Better!

Poor sleep could be harmful to our heart health and it could lead to overeating thus hear problems! 

According to a study, people who took part in the research were more likely to eat more food with lower quality diet after sleeping badly, which would increase their risk of developing cardiovascular problems. 

Participants in the research were aged between 20 to 76 years old. While the U.S. Center for Disease Control and Prevention advises adults to get at least seven hours of sleep per night, this study showed over a third had poor sleep or some insomnia and 27% slept for 7 hours or less per night. 

Can unhealthy food choices affect our sleep habits? The answer is yes. It can go beyond poor sleep leading to obesity sometimes! But there’s a solution to everything.  


If you happen to be a tea person, then you are in luck! 

Coffee is obviously made for morning time, that’s why we rely on it to wake up. Other cultures, especially Middle-Eastern ones like myself, love a nice warm cup of tea instead. It is packed with flavor as well as caffeine, there’s no doubt about it, but it’s healthier than coffee. Tea somehow promotes calmness too!

When it comes to night time, I depend on my trustworthy -no caffeine- herbal teas such as Chamomile and Passionflower. 

Chamomile tea improves overall sleep quality, on top of it antioxidants that promote sleepiness!

If you want to improve your sleep quality, Passionflower Tea is worth trying. The calming properties of Passionflower tea alone may be beneficial. 

Chamomile Tea

Start by eating healthier food. Making the right choices can be difficult sometimes, especially when it comes to snacking. 

Substitute those midnight cravings and be the boss! 

When in doubt just think about your well being and your physical health. Instead of grabbing that awesome Jalapeno, pepperoni pizza slice try some turkey instead. 

Almonds are also your best friends, they are healthy too. Almonds are packed with many nutrients.


Only one ounce contains 14% OF YOUR DAILY NEEDS of phosphorus, 32% for manganese and 17% for riboflavin. 

It has been proved that eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. Thanks to all the healthy mono-saturated fat, fiber and antioxidants. 

Bottom Line: Almonds are a source of melatonin , making it alone one of the great foods to eat or snack on before bed. 

When you say Turkey you instantly think Thanksgiving, right? 

Turkey is high in protein. Protein is important for keeping your muscles strong! That alone is what we are aiming for sometimes in this busy lifestyle we lead nowadays. 

Upgrading your Turkey by adding it to your midnight snacks must haves can actually be beneficial. It does promote tiredness, something we are familiar with and do experience post Thanksgiving feast. Sounds about right! 

Let’s talk real life experience here instead of research. Turkey may be great food to eat before bed due to its content of tryptophan, which may induce tiredness, thus sleep!

The Bottom Line


Getting enough sleep is very important for your health.

Fortunately, several foods may help, thanks to their content of sleep-regulating hormones and brain chemicals, including melatonin and serotonin.

Additionally, some foods contain high amounts of specific antioxidants and nutrients, such as magnesium, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.

Eating immediately before going to sleep may cause digestive issues, such as acid reflux, that’s why it is recommended you consume those sleep-enhancing 2 to 3 hours before you hit the hay.

Overall, more research is necessary to conclude the specific role that foods have in promoting sleep, but their known effects are very promising.

Besides snacking let’s not forget about all the available mattresses and adjustable beds out there that can be very beneficial and can play a huge role into leading you to a better night’s sleep as well!