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The top four foods for a better night of sleep


By Juliano Oliveira

Wellbeing and a good night of sleep are intrinsically connected but not at the reach of everyone.

Due to the global pandemic and its effects in the economy, several people are experiencing elevated levels of stress which can disrupt the sleep.

The math behind this factor is found in food and stress management. Both of which can have a huge impact on energy levels.

Australian Bananas and the sleep expert Olivia Arezzolo have enlisted the top four foods for a better night of sleep.


One food which hosts a number of important nutrients to promote a better rest is the banana. Bananas are super rich in magnesium, which is shown in clinical studies to reduce anxiety – one of the leading causes of sleeplessness – by 31%. Bananas are also great for sleep because they help the body synthesize serotonin. As a calming hormone, this is a great remedy against stress – the number one factor impairing sleep for Australian’s according to a 2017 nationwide survey. Finally, bananas also support the production of sleepiness hormone melatonin – a prime factor in the initiation of sleep, according to academic research. Because of this, those struggling to fall asleep will find it the perfect before bed snack. 


Nuts are a great source of healthy fats. Specifically, almonds and walnuts contain melatonin, a hormone that helps to synchronize your sleep cycle. Nuts can increase your blood levels of the hormone; therefore, help you sleep more soundly. Specifically, nuts are high in omega 3’s: shown in clinical trials to support sleep quality and minimise night time waking. So, for those finding themselves rousing abruptly around that 3am mark, a handful of walnuts, alongside a banana, is your best go-to for a sleep friendly snack.

Camomile tea

Chamomile tea has been used as a natural remedy for years to reduce inflammation and anxiety and treat insomnia. Studies show Its calming properties are likely linked to an antioxidant called apigenin – similarly to sleeping pills, this activates GABA neurotransmitters; helping you feel more relaxed and sleep easier. However, unlike sleeping pills, chamomile is a natural substance which can be taken long term – by old and young. 

Hemp Milk

There is a possible link to show the psychological side of enjoying warm milk as a child for people induces a state of sleepiness. Hemp milk is a great plant-based alternative to dairy and is used by many to improve anxiety, stress, and induce sleepiness. 

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