Foods & Supplements That Help You Sleep Better

Raw natural supplements for better sleep health

With as many as 35 percent of American adults suffering from symptoms of insomnia, it makes sense that most people want to take advantage of foods and supplements for a better nights’ sleep. Here’s how.

The Best Foods for Sleep


Eating two kiwis before bed helps some individuals not only fall asleep faster, but also sleep better and longer, according to research. Kiwis contain serotonin, which breaks down to melatonin, the hormone that encourages sleep. Incorporate a serving or two of kiwi later in the day, or perhaps as a pre-bedtime snack.


A bowl of oatmeal is a solid choice that can help improve sleep. It’s not widely known, but whole grains trigger the brain to produce serotonin, making it easier to fall asleep. Oats are a source of melatonin that promote the production of GABA, a neurotransmitter that has a calming effect on the brain.


Nuts provide a wonderful dose of healthy fats, along with protein and fiber. This combination provides satiety to keep you content both while awake and asleep. Also, a good source of magnesium! Many people with insomnia sleep better when they incorporate more magnesium-rich foods into their diets.

The Best Supplements for Sleep

*Speak with your physician before ingesting any supplements.


Melatonin is a hormone produced by the body in response to darkness. It aids in regulating sleep and facilitates a healthy circadian rhythm.

Melatonin can be produced synthetically and ingested as a supplement. It can improve sleep. When taken before bedtime, it may help some people more easily fall asleep and stay asleep.


Magnesium is an essential mineral typically obtained from foods; it contributes to numerous bodily processes. Its role as a natural sleep aid is not well-defined, but some research has found that it may help older adults who have insomnia when used alone, or in combination with melatonin and zinc.


Lavender is a type of natural sleep aid used as a form of aromatherapy. Numerous research studies show that the smell of lavender essential oils can have a calming effect that promotes sleep.