Which Foods Can Regulate My Sleep Cycle?

We have become so engaged in our daily lives that we forget to spend time on ourselves. Sleeping is not a chore but an experience. Wake up refreshed from a much-needed rejuvenated sleep by listening to calming music, meditating, and reading before bed, and incorporating the following foods in your food.

White Rice

You would be astonished to know that rice can significantly improve the quality of sleep. It was discovered in Japan that people who ate rice more than bread, noodles, or a flour-based diet experienced a better quality of sleep. This is because rice carries a higher glycemic count that helps induce sleep.

Rice is also full of carbohydrates which can also be related to a better quality of sleep. You do not need to indulge yourself in sleeping medication. Just eat some rice four hours before bedtime, and you are good to go. A balanced diet with carbohydrates and glycemic content is ideal for eliminating insomnia.


Proteins such as fish will improve sleep duration and quality as well. Proteins have been linked to sleep studies for many years. People who eat salmon three days a week function tremendously throughout the day and go to sleep on time. A sleep calculator can help you improve sleep, but an appropriate diet is just as important.

Fishes are packed with Vitamin D and Omega 3 acids that regulate serotonin present inside the body. Fish is also recommended during the winter season since many individuals may suffer from Vitamin D deficiency.

Malted Milk

If you search for the perfect nighttime drink that will put you instantly to sleep, today is your lucky day. Combine regular milk you find in the fridge with some wheat, malted flour, and barley with some sugar. This drink is totally filled to the brim with vitamins that will knock you out the exact second your head meets the pillow.

Another advantage of the drink is achieved from melatonin. The hormone is dominant in milk that facilitates the sleep cycle significantly. Moreover, when cows are milked at night, the milk contains more serotonin than usual. It is filled with Vitamin B and D, which is excellent for your body.

Tart Cherries

Tart cherries are different from regular sweet cherries. They are sometimes called sour cherries and are sold at the farmer’s market or supermarket as jam, juice, or whole. Individuals who drink one cup of sour cherries twice a day are more efficient during day time and experience a deep slumber at night.

These special sour cherries have a higher level of serotonin, as with milk. It is a hormone that regulates internal rhythm that signals the brain to sleep. These cherries also present an antioxidant effect that soothes the mind and body, leading to sleep.


The odd-shaped fruit you have always passed on at the supermarket can significantly improve the quality of sleep you are experiencing. Yes, we are talking about kiwi, the oval-shaped fruit of New Zealand. Kiwis come in green and gold. However, go for the green for a night of deep sleep.

Kiwis are filled with Vitamins C and E. Moreover, they are nature reserves if you wish to consume potassium and folate. One kiwi before one hour of bedtime, and you will fall asleep instantly. The serotonin provides an easy, comfortable, and instant sleep with antioxidant properties and folate content balance.


Almonds are one of the nuts you can consume if you wish to improve the quality of your sleep. One ounce of roasted almonds will increase the phosphorus and riboflavin advantages you will receive. Moreover, the almonds will reduce any future risks from being diagnosed with diabetes and heart diseases. This is because almonds balance the fat content and fiber levels of our body.

Almonds also carry significant magnesium levels, which have been linked to improving the sleep of individuals who have been diagnosed with insomnia. Magnesium also reduces inflammation and stress levels which have been linked to irregular sleep cycles and sleep interruptions.


Another nut that will improve sleep quality is walnuts. They carry 20 vitamins, and fiber content is just one ounce of serving. They also carry fats, omega 3 extracts, and linoleic acids that have all been linked to improving immunity and heart function. The omega 3 extracts are converted to DHA in the body, which leads to the production of serotonin, the sleeping hormone.

So if you are struggling to sleep and have walnuts in the kitchen, you know what to do. Consume a decent amount of walnuts, and you would not need to count sheep if you are experiencing trouble sleeping. Let the vitamins and fatty acids do their jobs.

Chamomile Tea

Chamomile tea will put you instantly to sleep if you are looking for a herbal solution. The tea is famous for its flavonoids content that reduces inflammation and reduces the risk of being diagnosed with heart diseases and cancer in the future.

Chamomile tea boosts the immune system by introducing apigenin to the body as this antioxidant binds with the receptors in the brain to promote sleep. The unique chamomile tea properties can significantly improve sleep quality if consumed a few hours before bedtime. Enough time must be provided for the tea to take its effect.

Passionflower Tea

Passionflower tea is another herbal tea you can try if you are suffering from an irregular sleep cycle. The tea is packed with antioxidant properties that reduce inflammation. Not only that, but it will improve your immune system so you can sleep on time. Moreover, passionflower tea will also reduce anxiety levels to calm you down before bedtime.

The secret to passionflower tea generating sleep is in the gamma aminobutyric acid present in its composition. The tea compound signals the brain to reduce stress which resultantly improves sleep quality and duration. It is a gem for those stressful nights where you have tried every trick in the book and still can’t sleep.

Final Thought

Nutritional science is not a hoax since it balances the hormone system and signals the brain to correct your sleep cycle. Don’t forget to improve your diet. Good night and sweet dreams!