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World Sleep Day 2026: 5 foods and drinks that may help you sleep better at night naturally

Struggling with poor sleep? On World Sleep Day 2026, know 5 natural foods and drinks that may help improve sleep quality and support a healthier nighttime routine.

Written by Muskan Gupta | Published : March 13, 2026 2:07 PM IST

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Warm Milk

Warm milk has been regarded as a natural nighttime beverage, and it is possible that there can be some science behind this practice. Tryptophan is an amino acid that is found in milk and has the effect of assisting the body in the production of serotonin and melatonin, sleep-regulating hormones. Warm milk also has the psychological calming effect of relaxing the body before sleeping, which can be done by drinking milk that was heated before bed.

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Almonds

Almonds contain magnesium, which is an important mineral that helps in enhancing the quality of sleep. Magnesium also serves to relax the muscles, and it might lower the levels of the stress hormone cortisol, which disrupts sleep. Almonds also contain low levels of melatonin, which is a hormone that controls the sleep-wake cycle in the body. It might be helpful to eat a small handful of almonds in the evening to aid in relaxation and get more sleep. Also Read - World Sleep Day 2026: 6 mental health disorders that can quietly destroy your sleep

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Chamomile Tea

Chamomile tea is regarded as having a very calming and sleep-inducing nature. It is also rich in antioxidants like apigenin, which can reconnect with receptors of the brain that induce sleepiness and suppress insomnia. Taking a cup of chamomile tea before bedtime could help to relax the mind and alleviate anxiety, which, in many cases, becomes an obstacle to good sleep. Due to containing no caffeine, it is a harmless drink and calms mind before bedtime.

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Bananas

Another sleep-friendly food is bananas, which can help one relax at night. They have magnesium and potassium, which relax muscles and inhibit night cramps. Tryptophan is also present in bananas, and the body transforms it into serotonin and melatonin, chemicals that aid the body in controlling sleep. Having a banana in the evening could provide nutrients to the body to help a person sleep better. Also Read - World Sleep Day 2026: What happens to your body when you don’t sleep enough

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Kiwi

Kiwifruit has gained popularity regarding the possible sleeping effects. Research indicates that kiwis have antioxidants and serotonin, which can potentially make the process of sleep better and last longer. Consuming one or two kiwis at night can also make the body relax and fall asleep at a faster rate. Besides, vitamin C and fibre are found in abundance in the fruit, which makes it a healthy snack that can be easily incorporated into an evening diet.