Foods That Help You Sleep Better

Catch Some More Z's With These


Sleep is essential to our health and well-being and not getting enough can seriously affect both brain and physical health so it's important we do what we can to make sure we get plenty of it. As well as allowing enough time for a good amount of sleep, it's also important to eat and drink the right things as having anything that can affect your sleep in a negative way will ruin your sleep pattern and affect your performance the next day.

These are foods that are proven to have a positive effect on your sleep pattern and make sure you not only get a good night's sleep but also ensure that you wake up feeling refreshed and revitalised.


After dinner people tend to crave a sweet snack and honey has long been known as one of nature's best sugars. The natural sugar found in honey can raise our insulin slightly and allows L-tryptophan, the serotonin-producing amino acid, to enter our brains more easily, making us sleepy.

Almonds / Walnuts

If you feel like some nuts then these two are good choices as they are high in magnesium, which aids sleep and muscle relaxation. Other significant benefits include helping to maintain a stable blood sugar level and a great source of L-tryptophan and melatonin.


Potassium and magnesium are natural muscle relaxants and bananas are a good source of both. They also contain L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.


Cherries are especially high in melatonin and along with their natural antioxidant benefits are guaranteed to help you sleep soundly. You can also have some in the form of cherry juice if you'd prefer a drink.


Despite multiple studies, it is still unknown to scientists the exact reason for the kiwi fruit being a great sleep aid. Some believe it is due to it's antioxidant properties and ability to raise serotonin levels, however eating two of the fruits one hour before bedtime helps people nod off quickly and sleep more soundly.

Dairy Products

Dairy is known for it's high levels of calcium and provides a great snack option before bedtime. Unsweetened products are recommended and choices such as milk or yoghurt go well with other sleep-inducing ingredients and helps the brain use L-tryptophan to manufacture sleep-triggering melatonin.


It might sound odd, but oats are not just for breakfast! Grains in oats trigger insulin production by raising your blood sugar naturally and make you feel sleepy. Oats are also rich in melatonin, which relaxes the body and helps you fall asleep.


Due to high levels of L-tryptophan, Turkey is a great dinner option with it not only being highly nutritious but also able to help us fall asleep quicker and easier, which Americans know very well over Thanksgiving each year.

If you're looking for a supplement that can also aid these benefits, LA Muscle offers our own 5-HTP formula that is guaranteed to ensure you get the best possible rest and wake up feeling refreshed and ready to take on the world.

5-HTP has been hailed as a miracle supplement but the problem is that most 5-HTP supplements being sold on the market are not the pure Pharmaceutical Grade ingredient which has been shown to produce significant and all-round results especially for weight loss and mood elevation due to its power to increase Serotonin (happy hormone) levels.

Highest Pharmaceutical Grade 5-HTP produced by LA Muscle labs: better sleep, weight loss, stress-reduction and mood elevation. Benefits include weight loss and better sleep within days, maximum strength 200mg pharmaceutical grade quality formula with improved mood and reduced anxiety.

Click here for more information.



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