5 Foods To Enhance Deep Sleep, Ward Off Insomnia

Sleepless nights or a lack of good quality sleep can be the result of many factors including stress and anxiety or bloating and acidity caused by a poor lifestyle and improper dietary habits. In the years following the onset of the COVID-19 pandemic, levels of insomnia have seen a spike owing to drastic lifestyle changes that have meant permanent alterations in our everyday routines.

Disturbed sleep cycles can be a result of fluctuating levels of serotonin and melatonin, the hormones that prompt sleep function in the body. Melatonin, very simply, regulates the body's response to darkness which is why it is advisable to keep away all gadgets after switching off the lights to induce a feeling of being sleepy. Along with hacks like having early dinners and reducing gadget use at night, there are some foods which can help to relax the body and induce deep, good quality sleep. Read on below for some food remedies to cure a lack of sleep and promote recovery and healing that happens when the body is in a resting phase:


A potent herb that finds mention in Ayurveda, ashwagandha is a stress-reliever and has properties that relax the body and mind. Ashwagandha is also known to contain triethylene glycol which is known to induce a feeling of sleepiness. Taking an ashwagandha tablet or churna in water half an hour before bed can promote a good night's sleep.

Nutmeg Milk

Have a small glass of milk with a bit of nutmeg powder to induce sleep. This home remedy has been advocated by mothers and grandmothers through generations as a cure for sleepless nights. Nutmeg milk is also beneficial for a beauty sleep because it works wonders on skin and hair health by prompting deep sleep that boosts recovery.

Chamomile Tea

A warm cup of unsweetened chamomile tea is ideal for unwinding before bed. Chamomile tea contains the flavonoid apigenin which is known to bind brain receptors that promote sleepiness. It is recognised as a mild tranquiliser so, it effectively creates a feeling of being sleepy and enhances the chance of having a good night's rest.


Bananas are a rich source of magnesium which increases the production of serotonin and melatonin, the hormones responsible for regulating sleep. The fruit also has numerous other health benefits and can be had all year round to improve sleep and enhance overall wellness. The magnesium in bananas also helps to reduce cortisol levels which can potentially disrupt sleep patterns.

Pumpkin Seeds

A seed mix is essential for fulfilling the body's requirements of healthy fats and minerals. Pumpkin seeds have the added benefit of boosting a good night's rest. The fruit seeds contain tryptophan and zinc which aid the production of serotonin, that in turn leads to healthy melatonin production, essential for inducing good quality, deep sleep.