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Can Food Spices Help You Sleep Better.

Days come and go, full of beautiful moments and maybe sad ones, hard working days and laid back ones, positive times and exhausting ones. No matter what is occupying your mind and thoughts or draining you, you can have the power to overcome it and it all starts with a good night sleep. Now, you may think that you are among the very few who spend long hours sitting in bed trying to fall asleep or perhaps among the rare ones that end up waking up many times per night. Truth is that 1 in 3 American adults have sleep problems.1 While this may be a little incapacitating, leaving you tired all through the day and feeling unwell, the good news is that some food and spices can help you sleep better. Believe me, when the solution seems to be as simple as eating and drinking, you owe it to yourself to, at least, try it.

  1. Kiwi:

    Kiwis are low calorie fruits that are packed with Vitamin C. Aside all the nutrients they provide that can help you get a better digestive health, lower inflammation and more regulated cholesterol levels, this green fruit can be very beneficial for your sleep! Scientists were puzzled by this sugary fruit and brought in subjects to examine its effect on sleep. Followed up for about 4 weeks, the findings were surprising. Participants fell asleep quicker by 42% when consuming two kiwis before bedtime. Also, they were able to stay asleep throughout the night and have longer sleep time. By picking kiwis as a fruit before sleeping, you are not only ensuring a goodnight sleep but also boosting your intake in carotenoids, Vitamin C and fiber.2

  2. Chamomile Tea:

    Yes! A simple cup of this herbal tea can help you sleep a lot better. I know! It may seem a little too good to be true; but, the truth is that chamomile flowers contain active phytochemicals that can affect the neurotransmitters in the brain like the serotonin and dopamine. Both are highly linked to your quality of sleep and mood. In addition, these same phytochemicals help reduce brain activity helping the central nervous system to calm down. To make it even better, chamomile can benefit neurohormones responsible for helping you fall asleep and wake up when needed.3

  3. Almonds:

    This must be a great news for you if you are a nut lover. High in tryptophan, almonds provide the body with a necessary amino acid that the body cannot produce. The result can affect the quality of your sleep, helping you fall asleep faster. So, you can think of almonds as sleep inducers. Of course, they are still nuts and are packed with calories; but the good news is that the sleep effect can be witnessed with as little as ten almonds per day.4

  4. Herbs:

    Having sleepless nights can surely lead you to anxiety and chronic health conditions. Just like with food, herbs can be very beneficial in helping relaxing your mind while lowering the occurrence of disturbed sleep patterns. If you are looking for a sedative, valerian is your answer. It helps calm down your internal organs. Another sedative is hops that help ease tension and the feeling of restlessness. Hops can also tame down depression. Finally, passion flower and wild lettuce are both antispasmodic and deeply relaxing for your mind.

  5. Tart Cherry Juice:

    Due to its impressive health benefits, this kind of juice is very rich in antioxidants like flavonols and anthocyanins. Both have been studied and found to be effective in relieving insomnia and improving your sleep quality. Tart cherry juice is also high in melatonin which may help you sleep longer and stay asleep throughout the night.5

In conclusion, it may important to note the direct link between food, herbs and your health which includes your sleeping patterns. While some prefer to try modifying their diet and lifestyle, others opt for trying a relaxing massage like the shiatsu in addition to many other modalities.


  1. 1 in 3 adults don’t get enough sleep | CDC Online Newsroom | CDC
  2. Microsoft Word - 3_1900_169-174.doc (nhri.org.tw)
  3. Chamomile: A herbal medicine of the past with a bright future (Review) (spandidos-publications.com)
  4. Investigating the Prevalence of Sleep Disorder and the Impact of Sweet Almond on the Quality of Sleep in Students of Tehran, Iran - PubMed (nih.gov)
  5. Sleep in Elite Athletes and Nutritional Interventions to Enhance Sleep - PMC (nih.gov)
Author Image Dr. Sandra

Dr. Sandra is a Naturopathic MD who specialized in Preventive Global Health from the United States of America.

Her 12 years of education were obtained from one of the most prominent universities in Beirut, as well as two leading universities in the State of Florida (USA). Dr. Sandra made sure to incorporate interdisciplinary and multicultural approaches in her work. Her long years of studies helped her create her own miniature world of knowledge linking together the healthcare field with Research, Statistics, Food Technology, Environmental & Occupational Health, Preventive Health and most importantly her precious last degree of Global Health.